Parallettes Push-up
The parallettes push-up is an advanced bodyweight chest exercise using raised handles that allow the chest to descend below the floor level. The increased range of motion creates a deeper stretch of the pectorals and greater muscle activation than a standard push-up.
How to do it
- Set up parallettes on the floor and assume a push-up position gripping the handles.
- Keep your body in a straight line and engage your core.
- Lower your chest below the level of the handles by bending your elbows.
- Pause at the bottom with a deep range of motion.
- Press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes throughout the movement.
- Lower your chest below the handle level for a deeper stretch.
- Press firmly through the palms to return to the starting position.
Breathing: Inhale as you lower your body down in a controlled manner, and exhale forcefully as you press back up to the start.
Common mistakes
- Flaring the elbows out too wide, which places unnecessary stress on the shoulder joint.
- Sagging the hips downward, which breaks core tension and strains the lower back.
- Using a partial range of motion, which defeats the main purpose of using parallettes.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 6–10 reps, rest 60 s
Build muscle
3–4 sets × 6–12 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use parallettes for push-ups instead of the floor?
Parallettes elevate your hands, allowing your chest to drop below floor level for a deeper stretch and increased muscle activation.
Are parallettes push-ups safe for beginners?
They are considered advanced because of the deep stretch and wrist strain. Beginners should master standard push-ups first.
What should I do if my wrists hurt during the movement?
Ensure your wrists are neutral and stacked directly under your elbows, or try using parallettes with ergonomic grips.