Deep Push Up On Parallel Bars

Muscles worked

Setup

1. Place two parallel bars (parallettes) slightly wider than shoulder-width apart on a flat surface.
2. Grip the bars firmly with a neutral grip (palms facing each other) and extend your legs behind you into a high plank position.
3. Align your shoulders directly over your wrists and maintain a straight line from head to heels.
4. Position your feet together or slightly apart for stability.

How to do it

1. Inhale as you slowly lower your chest between the bars, going as deep as your shoulder mobility comfortably allows.
2. Pause for a split second at the bottom to emphasize the stretch in the chest and maintain control.
3. Exhale and push through your palms to return to the starting position, focusing on squeezing the chest at the top.
4. Maintain a controlled 2-1-1 tempo: two seconds down, one second pause, and one second to push back up.

Form checklist

• Keep your core tight and glutes squeezed to prevent your lower back from sagging.
• Tuck your elbows at a 45-degree angle relative to your torso; do not flare them out to the sides.
• Ensure your neck remains neutral by looking at a spot on the floor slightly ahead of you.
• Maintain a full range of motion, ensuring the chest passes below the level of the hands on every rep.

Pro tips

• Focus on 'tearing the bars apart' as you push up to maximize pectoral recruitment and shoulder stability.
• At the bottom of the rep, actively retract your shoulder blades to protect the shoulder joint and deepen the stretch.

Make it harder

• Elevate your feet on a bench or box to shift more weight onto the upper chest and shoulders.
• Wear a weighted vest or place a weight plate on your upper back to increase resistance.

Frequently asked

What muscles does the deep push up on parallel bars work?

The deep push up on parallel bars primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the deep push up on parallel bars?

The deep push up on parallel bars requires no equipment — just your body weight.

Is the deep push up on parallel bars good for beginners?

The deep push up on parallel bars is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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