Also known as: bar support hold, parallel bars hold, support hold, bar support, parallettes support

What is Parallel Bar Support Hold?

The Parallel Bar Support Hold is a static calisthenics position where you press up on parallel bars and hold your body above them with straight arms. It primarily targets the triceps, shoulders, and core. Difficulty: easy - ideal for beginners building pressing stability and core tension.

How to Do Parallel Bar Support Hold

  1. Set your grip: Stand between the bars, grip them shoulder-width with wrists neutral and palms firm to ensure stable support and prevent wrist strain.
  2. Jump or press: Bend knees slightly, then jump or press down to lift your body into the support position with arms straight and locked out.
  3. Align your body: Keep legs together and feet slightly forward while shoulders press down and away from ears to maintain stable shoulder engagement.
  4. Brace your core: Tighten the core and glutes to prevent sagging; breathe evenly and hold tension through the midline for the desired time.
  5. Exit safely: Controlledly lower your feet or hop down, release the grip gradually, and shake out wrists and shoulders to reduce strain.

Muscle Groups

Triceps, Core, Shoulders

Description

Stand between a set of parallel bars. Grip the bars and jump up to get to into the support position. Arms should be straight, triceps engaged. Legs together, and feet slightly in front, so you can keep your core braced.

Hold this position for time.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Parallel Bar Support Hold?

The hold improves pressing stability, builds triceps and shoulder endurance, and trains core bracing. It helps beginners develop proper body alignment for dips and other push movements.

What common mistakes should I avoid?

Common errors include rounded shoulders, bent arms, loose core, and flared elbows. Fix by locking out arms, pressing shoulders down, bracing the core, and keeping feet slightly forward for balance.

How can I progress or find easier alternatives?

Easier options: raise the bars or use a box for assisted holds. Progressions: longer holds, adding leg lifts, parallettes, or moving toward dips and ring support holds for increased challenge.