15 Parallettes Exercises for Calisthenics (Beginner to Advanced)
, by Wild Dynamics Team, 11 min reading time
Unlock your calisthenics potential with parallettes, the ultimate tool for building strength, balance and control. From beginner push ups to advanced planche variations, these 15 exercises will guide you step by step to progress safely and effectively. Discover why athletes worldwide train with parallettes and learn how to integrate them into your workouts to level up your skills anywhere, anytime.
Table of Contents
👉 Introduction: Why Train Calisthenics on Parallettes?
💪 Benefits of Training with Parallettes
🔰 Beginner Parallettes Exercises
• Standard Push-Up on Parallettes
• Narrow Push-Up
• Wide Push-Up
• Pike Push-Up
• Mountain Climber (Bike)
⚡ Intermediate Parallettes Exercises
• Archer Push-Up
• Crow Position
• L-Sit
• Tuck Planche
• Supinated Push-Up
🔥 Advanced Parallettes Exercises
• Handstand Hold on Parallettes
• One-Arm Handstand
• Planche Lean
• Straddle Planche
• Full Planche
🏋️ Example Parallettes Workout Routine
❓ FAQs About Parallettes Training
✅ Conclusion
Introduction: Why Train Calisthenics on Parallettes?
Parallettes, often called mini parallel bars or push-up bars, are one of the most versatile tools in calisthenics. They protect your wrists with a neutral grip, allow deeper ranges of motion, and make advanced skills like the planche or handstand push-up more accessible.
Whether you’re a beginner training at home or an advanced athlete chasing elite strength skills, parallettes should be in your toolkit.
This guide covers 15 essential parallettes exercises from beginner to advanced, with tips, benefits, and progressions. Pair these with durable gear like Wild Dynamics Antlettes™
Benefits of Training with Parallettes
- Wrist protection: neutral grip reduces strain
- Increased range of motion for push-ups and handstand push-ups
- Essential for planche, L-sit, and handstand progressions
- Lightweight and portable, train anywhere
- Suitable for strength, balance and mobility work
Beginner Parallettes Exercises
1. Standard Push-Up on Parallettes
Builds chest, triceps, and shoulders with a deeper range than floor push-ups.
Tip: Keep elbows tucked, core tight.
2. Narrow Push-Up
Triceps-focused variation that helps with dips and lockout strength.
Tip: Keep your body straight, avoid arching.
3. Wide Push-Up
Targets chest and shoulders, easier on the wrists with parallettes.
Tip: Don’t let elbows flare too wide.
4. Crow Position
A beginner progression to build strength and balance for handstand and handstand push-ups.
Tip: Elevate feet to make it harder.
5. Mountain Climber
Dynamic movement combining core strength and cardio.
Tip: Keep rhythm steady, don’t rush. Knees towards the chest and switch legs while keeping the scapula protracted.
Intermediate Parallettes Exercises
6. Archer Push-Up
Unilateral push strength builder.
Tip: Shift weight slowly for balance.
7. Pike Push-Up
Intro to arm balancing and advanced skills.
Tip: Look forward(to the ground), not down. Keep your elbows close to your body(don´t flare them).
8. L-Sit
Classic core and hip-flexor builder.
Progression: Start tucked, extend legs gradually.
9. Tuck Planche
Early planche progression.
Tip: Shoulders protracted, elbows locked.
10. Supinated Push-Up
Hands pointing backward, challenges wrists, front delt and biceps.
Tip: Progress slowly to avoid tendon strain.
11. Handstand Hold on Parallettes
Neutral grip for better wrist protection and better control than floor handstands.
Progression: Start against a wall.
12. Planche Lean
Advanded skill.
Tip: Keep the scapula protracted and depressed, and the core engaged.
Advanced Parallettes Exercises
13. One-Arm Handstand
Elite level balance.
Tip: Elevate the shoulder blade as much as possible and lean to the side.
14. Straddle Planche
Planche variation with legs wide.
Tip: Protract and depress the scapula, point the toes and keep leg muscles tight.
15. Full Planche
The holy grail of calisthenics.
Tip: Requires years of progressive training.
Example Parallettes Workout Routine
Beginner (3 rounds):
- 20s Crow Hold
- 10 Standard Push-Ups
- 20 Mountain Climbers (Switch legs)
Intermediate (3 rounds):
- 6 Archer Push-Ups per side
- 20s L-Sit Hold
- 8 Pike Push-Ups
Advanced (3 rounds):
- 15s Straddle Planche Hold
- One arm handstand hold (each side)
- 3–5 Planche Leans 10s
FAQs About Parallettes Training
Are parallettes good for beginners?
Yes. They protect wrists and help you progress in push-ups, L-sits, and handstands.
What size parallettes should I use?
Low (10–15 cm) for portability and balance drills, taller for dips and deep handstand push-ups.
How often should I train on parallettes?
2–4 sessions per week depending on recovery and goals.
Conclusion
From push-ups to planche, parallettes unlock an entire progression path in calisthenics. They make training safer, more effective, and more portable.
If you’re ready to step up your training, invest in durable gear.
👉 Check out Wild Dynamics Antlettes™ — designed in Europe, compact and built to last. Train anywhere. Progress everywhere.
Athletes in the pictures
@oliva.sw
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