15 Parallettes Exercises for Calisthenics (Beginner to Advanced)
, by Wild Dynamics Team, 8 min reading time
Parallettes are compact tools that unlock cleaner push mechanics, better wrist comfort and precise body control. With a neutral grip and elevated hands you get consistent depth and more range. This guide covers fifteen exercises from beginner to advanced with short explanations and clear cues.
Want a quick baseline first. Try the Wild Dynamics Calisthenics Test to see strengths, weak links and a sensible starting point. When you are ready to train, check the lightweight and stable Wild Dynamics Antlettes.
Why train on parallettes
- Wrist comfort thanks to the neutral handle.
- Greater range for push work and presses.
- Balance and control that carry over to floor skills and handstands.
- Portable setup for home, park or travel.
Beginner parallettes exercises
These teach alignment, tension and scapula control. Master them before moving on.
1. Standard push up on parallettes
2. Narrow push up
3. Wide push up
4. Pike push up
5. Mountain climber
Intermediate parallettes exercises
Progress to unilateral control, longer levers and stronger hollow positions. Keep form honest and tempo smooth.
6. Archer push up
7. Crow position
8. L sit
9. Tuck planche
10. Supinated push up
Advanced parallettes exercises
Train these with patience. Build time under tension and clean positions. Quality first.
11. Handstand hold on parallettes
12. Planche lean
13. One arm handstand
14. Straddle planche
15. Full planche
Example parallettes workout routine
Beginner, 3 rounds
20s Crow Hold
10 Standard Push Ups
20 Mountain Climbers each side
20s Crow Hold
10 Standard Push Ups
20 Mountain Climbers each side
Intermediate, 3 rounds
6 Archer Push Ups per side
20s L Sit Hold
8 Pike Push Ups
6 Archer Push Ups per side
20s L Sit Hold
8 Pike Push Ups
Advanced, 3 rounds
15s Straddle Planche Hold
5 Planche Leans of 10s
20 Wide Push Ups
15s Straddle Planche Hold
5 Planche Leans of 10s
20 Wide Push Ups
Use resistance bands for scalable assistance, a touch of liquid chalk for grip and wrist wraps if your wrists feel sensitive. To see how these moves map to your current level, check our Strength Test guide or browse the Parallettes comparison.
FAQ
Are parallettes good for beginners
Yes. They protect wrists, give you consistent depth and make balance work like the L sit and crow easier to learn.
How high should my parallettes be
Low models around ten to fifteen centimeters are ideal for most training. They are stable and perfect for push variations and handstand prep.
How often should I train on parallettes
Two to four sessions per week works well for most. Build volume slowly so wrists and tendons adapt.
Do I need to warm up first
Yes. Do wrist circles, scapular push ups and light pike presses to prime shoulders and core.
Which gear helps me progress faster
What handle diameter is most comfortable
Most athletes like thirty five to forty millimeters for a natural grip that supports pressing and balance without wrist strain.
Do rubber feet matter on indoor floors
Yes. Non marking rubber feet add grip on smooth floors and protect surfaces while reducing noise on landings.
Is chalk useful on parallettes
A small amount improves grip and confidence on static holds and presses. Liquid chalk keeps mess low for home training.
Conclusion
Parallettes shape better positions, safer wrists and stronger pressing strength. Work from basics to holds with patience and clean form. Track progress with the Calisthenics Test and keep your setup simple so you can train anywhere.
Explore Wild Dynamics Antlettes. Minimalist, stable and athlete tested.
Athletes in the pictures @oliva.sw @criss_workout
