Parallettes Pushup For Beginners
Push-ups on parallettes are an advanced variation of the traditional push-up that offer increased range of motion and enhanced wrist comfort. This exercise primarily targets the chest, shoulders, and triceps while engaging the core for stability. Using parallettes elevates the hands, allowing for a deeper push-up and more effective muscle activation.
Target muscles
Push-ups on parallettes target several key muscle groups, and the elevated grip can help increase the range of motion, adding intensity to the workout. Here are the primary muscles engaged:
1. Chest (Pectoralis Major)
The primary muscle group worked in any push-up variation. The extended range of motion on parallettes increases chest activation, especially in the lower part of the movement.
2. Shoulders (Deltoids)
The front deltoids are heavily involved, supporting the pushing movement and helping stabilize the shoulder joint.
3. Triceps
The triceps are engaged to extend the arms, and the deeper push can emphasize tricep activation even more.
4. Core (Rectus Abdominis and Obliques)
Core muscles engage to keep your body stable and aligned during the push-up, particularly if you incorporate different variations like pike or deficit push-ups.
5. Serratus Anterior
Located along the side of your rib cage, this muscle helps with shoulder stability and protraction, which is key for proper push-up form.
Technique
Hand placement
Place the parallettes shoulder-width apart or slightly wider. Ensure the bases are stable on the ground.
Starting position
Grip the parallettes firmly. Extend your legs behind you and balance on your toes, forming a straight line from your head to your heels. Engage your core, glutes, and legs to maintain a stable plank position.
Descent
Lower your body by bending your elbows, keeping them close to your body or slightly flared out (depending on your preferred push-up form). Lower yourself until your chest goes slightly below the level of the parallettes to maximize the range of motion.
Ascent
Push through your palms to extend your elbows and return to the starting position. Focus on engaging your chest, shoulders, and triceps as you push up.
Progression
Knee Push-Ups
If you're a beginner, start with push-ups on your knees to build initial strength.
Incline Push-Ups
Place your parallettes on an elevated surface (like a bench or Cloud Parallettes in M size) to reduce the intensity.
Standard Push-Ups
Perform regular push-ups on the floor to build foundational strength.
Elevated Feet Push-Ups
Elevate your feet on a bench or box to increase the difficulty and engage your shoulders more.
Plyometric Push-Ups
Add an explosive element by pushing up with enough force to lift your hands off the parallettes.
Tips
Grip
Maintain a firm grip on the parallettes to ensure stability and control.
Body Alignment
Keep your body in a straight line throughout the movement. Avoid letting your hips sag or rise too high.
Controlled Movement
Perform the movement slowly and with control, especially during the descent.
Breathing
Inhale as you lower your body and exhale as you push back up.
Using parallettes not only increases the intensity of a regular push-up but also enhances control and stability, making it a great option for building functional upper body and core strength. Find your new high in strength with our elite parallettes.
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