Parallette Push-Up

oec:parallette-push-up

A push-up variation performed gripping parallettes to allow a neutral wrist position and a deeper range of motion.

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Also called: Parallettes Push-Up, Parallel Bar Push-Up, Push-Ups on Parallettes, Push-Ups | Parallettes

How to do it

Place two parallette bars parallel to each other on a non-slip surface, roughly shoulder-width apart.
Grip the bars firmly with a neutral grip and step your feet back into a full plank position.
Brace your core, squeeze your glutes, and establish a straight line from your head to your heels with your arms fully extended.

Lower your body under control by bending your elbows, keeping them angled roughly 45 degrees relative to your torso.
Descend until your chest passes below the level of the bars, achieving a comfortable stretch across the chest and shoulders.
Press powerfully through your palms, extending the elbows and driving your body back up to the starting plank position.
Actively push through the top to allow the shoulder blades to smoothly protract at full lockout.

Inhale as you lower down past the handles; exhale forcefully as you press back up to the top.

Sagging hips or hyperextending the lower back during the press.: Actively squeeze your glutes and pull your ribcage down to keep the pelvis neutral throughout.
Flaring the elbows out perpendicular to the torso.: Tuck your elbows to roughly 45 degrees to protect the shoulder joints and emphasize the chest.
Descending too deep into pain or uncontrolled shoulder internal rotation.: Only lower to a depth where shoulders remain stable and pain-free, gradually expanding the active range of motion.

Ensure the parallettes are resting on a stable, non-slick surface so they do not tip or slide outward.
Do not force an extreme deficit depth if you experience anterior shoulder discomfort.

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