Parallette Wide Push Up

Instructions for proper form

1. Start in a prone position with your hands gripping the parallette bars, palms facing each other. 2. Position your hands slightly wider than shoulder-width apart. 3. Keep your feet together and your body in a straight line from head to heels. 4. Engage your core to maintain stability. 5. Lower your body towards the ground by bending your elbows, making sure they go out to the sides and your chest descends towards the bars. 6. Keep your elbows at about a 45-degree angle to your body. 7. Once your chest is just above the bars, press through your palms to raise your body back to the starting position. 8. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Allowing the hips to sag or lift too high, which can place undue stress on the lower back. 2. Flaring elbows out too much, which can lead to shoulder injuries. 3. Not engaging the core, leading to poor body alignment. 4. Incomplete range of motion – ensure you lower yourself fully to achieve maximum benefit.

Benefits

Specific benefits of the exercise

This exercise effectively targets the pectoralis major, enhancing upper body strength and improving muscle definition.

Expected results and timeframe

With consistent practice (2-3 times a week), you can see improvements in chest strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice practitioners looking to build upper body strength without heavy equipment, and is also beneficial for anyone seeking to improve functional movement patterns for everyday tasks.

Scientific studies supporting its effectiveness

Studies have shown that calisthenics exercises, such as push-ups, effectively improve muscular endurance and strength among various demographics, making them a valuable addition to fitness routines.

Variations

Beginner modifications

Perform push-ups on your knees instead of on your toes to decrease the intensity. Alternatively, you can place your hands closer together for a modified push-up.

Advanced progressions

To increase difficulty, elevate your feet on a platform or perform a single-arm parallettes push-up while maintaining balance.

Integrations

Complementary exercises

Incorporate exercises like dumbbell chest presses, tricep dips, or planks to enhance upper body strength and stability.

Super set recommendations

Consider pairing the parallette wide push-up with bodyweight rows on a suspension trainer for a balanced upper body workout.

Sample workout routines

A sample workout could include 3 sets of 10-15 parallette wide push-ups, followed by 3 sets of 10-12 bodyweight squats, and 2-3 sets of 30 seconds of planks.

Exercise combinations

Combine parallette wide push-ups with pull-ups or chin-ups to target opposing muscle groups for a well-rounded upper-body routine.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout when your muscles are fresh, following a warm-up.