15 Parallettes Exercises for Calisthenics (Beginner to Advanced)
, by Wild Dynamics Team, 8 min reading time
15 Parallettes Exercises for Calisthenics (Beginner to Advanced)
Parallettes are compact tools that unlock stronger push patterns, cleaner hand balances and precise core control. They protect your wrists with a neutral grip and give you consistent depth so every rep counts. This guide walks you through fifteen exercises from beginner to advanced with short cues and smart progressions.
Before you start, find your baseline with the Wild Dynamics Calisthenics Test. It shows strengths, weak links and a clear next step.
Why Train on Parallettes
- Wrist comfort thanks to a neutral handle.
- Greater range for push work and presses.
- Balance and control that carries over to floor skills.
- Portable setup for home, park or travel.
If you need a durable set, check Wild Dynamics Antlettes. Built light and stable for real training.
Beginner Parallettes Exercises
These moves teach alignment, tension and scapula control. Master them first to build a foundation for everything that follows.
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 over quantity.
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
20s Wall Handstand Hold
15s Straddle Planche Hold
5 Planche Leans of 10s
20s Wall Handstand Hold
Use resistance bands for 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.
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 10 to 15 cm 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
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
