Parallettes can be described as parallel bars in small format and that is why they are also known as mini bars. They are especially suitable for gymnastics and Calisthenics exercises and can be used very versatile. By the way, the name Parallettes comes from the fact that the bars are parallel to each other for most exercises.
In this article we introduce to you the 10 best Parallettes exercises for beginners. The workouts are perfect if you intend to train flexibly outdoors or at home. Thus you don't depend on the opening hours of a gym and in the long run you save a lot of money. Make any place your personal gym and with the Parallettes you can do and learn about a highly effective total body workout.
Parallettes exercise #1: Parallettes push-ups
The execution of Parallettes push-ups hardly differs from conventional push-ups. With this exercise you build up a wide chest. You can also do them perfectly with normal push-up bars.
Target muscles
• Large chest muscle
Supporting muscles
• Triceps
• Front part of the delta muscle
• Front saw muscle
Position
• Grap the Parallettes that are parallel to each other on chest height (shoulder width).
• The arms are almost completely stretched-the legs are stretched through.
• Lean on the tips of your toes.
• Body tension!
• Your body forms a straight line.
Downward movement
• Lower your upper body by bending your arms.
• Elbows remain as close to the body as possible.
• The downward movement is finished as soon as your chest is at the height of the handles.
Upward trend
• Push your body weight back to the starting position, elbows remain close to the body.
• At the end of the upward movement, do not stretch the arms completely!
Parallettes exercise for beginners #2: Static knee raise
With this exercise you really make your abdominal muscles burn (especially the straight abdominal and the pyramidal muscle).
Target muscles
• Straight abdominal muscle
• Pyramidalis muscle
Supporting muscles
• Oblique abdominal muscle
Position
• Grap the handles and move into the „seat position“ (angle between upper and lower legs is 90 degrees).
• Pull the toe tips towards the upper body.
• The entire weight is loaded on the arms, which are stretched through.
• The upper body is upright.
• Shoulders remain in natural position (do not sink or tension in the shoulder belt).
• Body tension!
Execution
• Pull the knees/thighs as far as possible towards the chest.
• The gaze remains facing forward and the head does not go towards the knee.
• Once you have reached the top, keep the tension as long as possible and support you with your arms stretched out.
• Lower the knees slowly again (until the angle between the upper and lower legs is 90 degrees).
• Keep the tension in the abdomen upright and perform the next repetition.
• The body tension must be kept upright all the time!
3. Single leg core compression
With this Parallettes exercise you train the lower fibers of your straight abdominal muscles. So the sixpack gets close!
Target muscles
• Straight abdominal muscle (especially the lower fibres)
• Inner hip muscles
Supporting muscles
• Delta Muscle
• Triceps
• Chest Muscles
• Note: The thigh muscles are also claimed in a dimension that is not to be underestimated.
Position
• Support yourself with both outstretched arms on the Parallettes.
• Your feet are stretched forward on the ground.
Execution
• Now lift one leg to the top as far as possible, hold it for a few seconds and then lower the leg again to the ground before changing to the other leg.
4. Pike push-ups
This Parallettes exercise supports you on your way to "arms like Arnold Schwarzenegger". It is focussed on the triceps and on parts of the deltoid.
Target muscles
• Triceps
• Lateral part of the delta muscle
• Posterior and front part of the delta muscle
Supporting muscles
• Large chest muscle
• Hooded muscle
Position
• As with push-ups.
• The arms are completely stretched.
• Now raise your hips so that your body is a „V“ standing upside down.
• Your arms and legs should stay as stretched as possible.
• The head is located between the arms.
Execution
• Bend the elbows and lower your upper body to the extent that your head almost touches the ground.
• Push back to the starting position.
• At the end of the movement, do not stretch the arms completely!
Check out our parallettes!
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Parallettes exercise for beginners #5: Planche lean
Stressed body parts
Entire body and above all:
• Arm muscles
• Shoulder muscles
• Wrists
• Note: The exercise prepares for the Planche as well as for further exercises and movements (e.g. hand-stand push-ups).
Position
• Move to the starting position by grasping the Parallettes (hands are under the shoulders) and stretch through the arms as well as the legs.
• Your body forms a line.
• Spread your thighs actively.
• Go as far as possible on the tips of your toes.
• The pelvis is fixed.
• The back is slightly curved.
• The shoulders are tense.
• Your gaze is directed to the ground all the time.
• There is no movement in the neck.
Execution
• Lean forward over your shoulders without losing your body tension.
• Aid: Try to push the ground under you backwards.
• Only go as far forward as it is pleasant for you.
• The body weight is mainly on the hands.
• Keep the end position as long as possible.
6. Parallettes push tuck dip
This Parallettes exercise is a combination of push-up and dip. Thus you train both muscles intensively.
Target muscles
• Large chest muscle
• Triceps
Supporting muscles
• Front part of the delta muscle
• Front saw muscle
Position
• Grap the Parallettes on chest height (shoulder width).
• The arms are almost completely stretched and form a right angle to the ground.
• Legs are stretched.
• Lean on the tips of your toes.
• Body tension!
• Your body forms a straight line.
Push-Ups
• Lower your upper body by bending your arms.
• Elbows remain as close to the body as possible.
• The downward movement is finished as soon as your chest is at the height of the handles.
• Push-up back again.
Dips
• Now guide your two legs forward through the Parallettes and place them stretched out on the ground.
• Rest on your arms and then go down in the form of a dip with the upper body.
• When your upper arms are parallel to the ground, press upwards again until your arms are almost stretched.
• Then go back to the push-up position.
Parallettes exercise for beginners #7: Dips
With dips you concentrate on your triceps. Yet the chest muscles are also claimed.
Target muscles
• Triceps
• Front part of the delta muscle
• Large chest muscle
Supporting muscles
• Long radial hand stretcher
• Short radial hand stretcher
• Common finger stretcher
Position
• Take one Parallette in the support (neutral grip).
• Arms are almost completely stretched.
• The legs are stretched forward and placed on the other Parallette.
• Upper body upright.
• View is straight ahead.
• Light hollow cross position.
• Elbows close to the body.
Downward movement
• Controlled bending of the elbow --> lowering of the body.
• As soon as the angle between upper and lower arms is 90 degrees, the downward movement is finished.
Upward trend
• Press back to the starting position.
• At the end of the movement, do not completely stretch the elbows.
Check out our Parallettes here!
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Parallettes exercise for beginners #8: Shoot through
Just like dips this Parallettes exercise addresses mainly the triceps, while the chest muscles and other muscles are innervated.
Target muscles
• Triceps
• Front part of the delta muscle
• Large chest muscle
Supporting muscles
• Long radial hand stretcher
• Short radial hand stretcher
Position
• Grasp the handles with stretched arms in the neutral grip (in front of your upper body), as with push-ups.
Forward movement
• Support yourself on the handles and bring your legs explosively forward through the Parallettes. Bend the legs a little bit.
• Put up your heels.
• The upper body is upright.
• The look is directed forward.
• The elbows are close to the body and the back is in the light hollow cross.
Backward movement
• Swing the legs backwards explosively, so that you land in the starting position.
Parallettes exercise for beginners #9: Mountain climbers
Mountaineering is boring? No way! With this Parallettes exercise you get a washboard belly and you strengthen other "sexy muscles" as well.
Target muscles
• Straight abdominal muscle
• Quadriceps
• Hamstrings
• Gluteus
Supporting muscles
• Two-headed calf muscle
Position
• As with the push-ups.
• Hands are slightly farther apart than shoulder width.
• Build up tension in the abdomen and lower back.
• Body forms a line (during the whole exercise!).
Execution
• Pull your right knee explosively to the right elbow.
• The hands do not leave the Parallettes.
• There must be no contact, but the knee should be moved as close as possible to the elbow.
• Move the right leg back to the starting position.
• At the same time: pull the left knee to the left elbow.
• Left knee back to the starting position while keeping the right knee to the right elbow.
Important: Both legs move at the same time; Toe tips only touch the ground in the starting position; Look is directed towards the ground.
Parallettes exercise for beginners #10: Side leg raises
Like some others this Parallettes exercise helps you on your way to the sixpack. It is similar to the mountain climbers, but it concentrates on the oblique abdominal muscles.
Target muscles
• Oblique abdominal muscles
• Straight abdominal muscle
• Quadriceps
• Hamstrings
• Gluteus
Supporting muscles
• Two-headed calf muscle
Position
• As with the push-ups.
• Hands are slightly farther apart than shoulder width.
• Build up tension in the abdomen and lower back.
• Body forms a line (during the whole exercise!).
Execution
• Pull your left knee to the right hand.
• The hands do not leave the handles.
• There must be no contact, but the knee should be held as far as possible to the hand.
• Move the left leg back to the starting position.
• Then pull the right knee to the left hand.
• Right knee back to the starting position, etc.
Video: 36 exercises with parallettes
Parallettes exercises for beginners - the first step to a well-trained body
As you can see, with the parallettes you can train your whole body. If you do your best and keep up, you will soon be able to change to the Parallettes exercises for the advanced. Of course all beginning is difficult! But hard work pays off in the end! You will find out at the latest when you are asked for the first time how you manage to be fit like this. We wish you fun and success with your workout!
Recommended articles:
Pull-up bar exercises with the Pullup & Dip bar for beginners & pros
5 comments
Thomas
Thanks for the book.
Thanks for the book.
Ant
thx
thx
David
Thanks for the free book
Thanks for the free book
Ratin
Yes good
Yes good
Alwx
Great info
Great info