The Complete Parallettes Workout Guide
Parallettes are perhaps the most versatile piece of equipment, providing a comprehensive workout, engaging multiple muscle groups for body weight exercise. There are so simple yet so effective, used extensively for calisthenics and we recommend using them as part of a regular workout routine. Here’s how they benefit various muscle groups within a weekly workout plan, with room for your rest days!
Monday – Upper Body
Chest: Push-ups, L-sits.
Benefits: Parallettes provide a deeper range of motion compared to regular push-ups, targeting the chest muscles more effectively.
Shoulders: Handstand push-ups, shoulder taps.
Benefits: These exercises strengthen the deltoids and improve shoulder stability.
Arms: Dips, tricep extensions.
Benefits: Parallettes are excellent for isolating and strengthening the triceps, biceps, and forearms.
Tuesday - Legs
Legs: Parallette-assisted pistol squats.
Benefits: Using parallettes for balance can help perform advanced leg exercises like pistol squats, which target the quads, hamstrings, and glutes.
Glutes: L-sit to tuck hold transitions.
Benefits: Keeping the legs elevated in L-sit positions engages the glutes and hip flexors.
Wednesday - Core
Abs: L-sits, tuck holds, leg raises.
Benefits: Holding your body in a stable position on parallettes intensifies the engagement of the abdominal muscles, improving core strength.
Obliques: Side-to-side L-sits, mountain climbers.
Benefits: These exercises engage the obliques, contributing to a well-rounded core workout.
Thursday - Back
Upper Back: Row variations, pull-throughs.
Benefits: Parallettes can be used to perform bodyweight rows, targeting the upper back and improving posture.
Lower Back: Plank variations, L-sit to plank transitions.
Benefits: Holding plank positions on parallettes engages the lower back muscles, enhancing overall back strength.
Friday – Stability & Balance
Compound Movements: Burpees on parallettes, combination movements.
Benefits: Many exercises on parallettes involve compound movements that engage multiple muscle groups simultaneously, providing a full-body workout.
We all know training individual muscle groups on different days, commonly known as a "split routine," can be very effective. By dedicating specific days to individual muscle groups, you can concentrate more on each group, giving time to recover and grow after a workout. Also, if you’re like me, a split routine allows for a more varied workout plan, which can prevent boredom and keep me motivated.
Don’t forget to check out the Gravity Fitness App, which has hundreds of comprehensive guides for effective workouts with calisthenics equipment, so if you’re planning to get serious about your body weight exercises, this is a must-have.
