How to use…
The Parallettes Station (#14)
The Parallettes station consists of two pairs of bars 12″ tall set 20” apart, much like standard parallel bars but, and here’s the key, much closer to the ground. Parallettes are used in gymnastics as a safe alternative to parallel bars particularly when learning new routines. Set on a soft and forgiving rubber surface, these parallettes are the safest in town. Keep in mind that many of the exercises that can be done on the 46″ high bar, low bar, plyo-steps, and balance beam can be done on the parallettes. Enjoy!
How-to Animations:
The how-to animations below provide snippets of exercises demonstrating proper form, posture and positioning.
1. Push up, easier
Notes:
The Parallettes are an ideal set up for push ups. In this version, the feet are in contact with the ground, placing your body in a comfortable inclined position. The incline offsets the load away from the shoulders and chest and onto the legs, making the exercise easier than a push up on the ground and allowing for a greater range of motion at the shoulders.
Muscles used:
Shoulders – anterior deltoids, medial deltoids
Chest – pectorals
Back – trapezius, rhomboids as scapular stabilizers
Arms – triceps
Anterior mid section – abdominals, external obliques as stabilizers
Posterior mid section – erector spinae as stabilzers
Lower body – gluteals, quadriceps as stabilizers
Difficulty:
2. Push up, harder
Notes:
In this version of push ups on the Parallettes, the feet make contact with the bars instead of the ground, eliminating the incline, and placing the body in a normal, albeit elevated, push up position. The extra elevation off the ground allows for a greater range of motion at the shoulders.
Muscles used:
Shoulders – anterior deltoids, medial deltoids
Chest – pectorals
Back – trapezius, rhomboids as scapular stabilizers
Arms – triceps
Anterior mid section – abdominals, external obliques as stabilizers
Posterior mid section – erector spinae as stabilzers
Lower body – gluteals, quadriceps as stabilizers
Difficulty:
3. Tricep dip
Notes:
The triceps muscle is involved any time the elbow joint opens against resistance, a fundamental action that is part of any pressing exercise performed with the upper body. For example, if you are including push ups (chest press) in your routine, you are also working your triceps.
Muscles used:
Shoulders – anterior deltoids as stabilizers
Back – trapezius, rhomboids as scapular stabilizers
Arms – triceps as prime movers
Lower body – gluteals, quadriceps as minimally stabilizers
Difficulty:
4. Tricep dip with leg raise
Notes:
Since tricep dips is a small exercise, involving a single joint and one muscle group, try adding extra actions like a leg lift at the same time in order to get more out of the exercise.
Muscles used:
Shoulders – anterior deltoids as stabilizers
Back – trapezius, rhomboids as scapular stabilizers
Arms – triceps as prime movers
Anterior mid section – hip flexors as prime movers abdominals as stabilizers
Lower body – gluteals, quadriceps as minimally stabilizers
Difficulty:
5. Leg raise, alternating
Notes:
Extend your arms so you’re up off the bars and lift each leg in an alternating fashion.
Muscles used:
Shoulders – anterior deltoids as stabilizers
Back – trapezius, rhomboids as scapular stabilizers
Arms – triceps as stabilizers
Anterior mid section – hip flexors as prime movers abdominals as stabilizers
Lower body – gluteals, quadriceps as minimally stabilizers
Difficulty:
6. Hold and jump
Notes:
Extend your arms so you’re up off the bars and lift each leg in an alternating fashion.
Muscles used:
Shoulders – anterior deltoids as stabilizers
Back – trapezius, rhomboids as scapular stabilizers
Arms – triceps as stabilizers
Anterior mid section – hip flexors as prime movers abdominals as stabilizers
Posterior mid section – erector spinae as stabilizers
Lower body – gluteals, quadriceps, calf muscles as prime movers
Difficulty:
7. Parallettes travel
Notes:
This exercise is great for improving agility. Keep your knees high to clear the bars. Perform the parallettes travel (out and back) several times to help with balance, coordination and agility; or continue for a couple of minutes of more and make it a cardio exercise as well.
Muscles used:
Upper body – engaged as stabilizers
Anterior mid section – hip flexors as prime movers abdominals as stabilizers
Posterior mid section – erector spinae as stabilizers
Lower body – gluteals, quadriceps, calf muscles as prime movers
Difficulty:
8. Pike and hold
Notes:
As mentioned in the intro to the Parallettes, these structures are included in gymnastics training facilities to provide a safer alternative to the parallel bars for practising gymnastic skills closer to the ground. The pike is a standard gymnastics move.
Muscles used:
Upper body – chest, shoulder, triceps: engaged as stabilizers
Anterior mid section – abdominals as stabilizers
Lower body – hip flexors and quadriceps as stabilizers
Difficulty:
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