What is Parallel Bar Support Hold?
The Parallel Bar Support Hold is an easy isometric calisthenics exercise where you press up on parallel bars and hold your body supported with straight arms. It primarily targets the triceps, shoulders, and core while building shoulder stability and pressing strength. Suitable for beginners as a foundational push hold.
How to Do Parallel Bar Support Hold
- Set your grip: Stand between the bars, grip them shoulder-width with palms in. Ensure a firm grip and neutral wrist alignment before jumping or pressing into the support position.
- Jump into support: Bend knees slightly, swing and jump upward to extend arms fully. Land with straight elbows, triceps engaged, and weight evenly distributed on the palms.
- Brace your core: Squeeze glutes and draw the navel toward the spine to create a rigid torso. Keep legs together with feet slightly forward for balance and safety.
- Shoulder engagement: Push down through the palms to depress shoulders slightly, avoiding a shrugged position. Maintain straight arms and slight scapular protraction for stability.
- Hold and breathe: Hold the support for your planned time while breathing steadily. If fatigue causes shoulder sag or elbow bend, safely jump down or set your feet on the ground to rest.
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
Required Equipment
Parallel Bars
Progressions and Regressions
- Parallel Bar Support Hold (current)
- Parallel Bar Dip Negative
- Parallel Bar Dips
- Straight Bar Dips
Frequently Asked Questions
What are the benefits of the Parallel Bar Support Hold?
This hold builds triceps and shoulder pressing strength, core stability, and scapular control. It improves static balance on parallel bars, helps posture, and serves as a foundation for advanced presses and dips. Low-impact and beginner-friendly when performed with proper form.
What are common mistakes with the Parallel Bar Support Hold?
Common mistakes include collapsing shoulders, bending the elbows, flaring the ribs or letting the hips sag, gripping bars too wide, and holding your breath. These reduce effectiveness and raise injury risk — focus on straight arms, engaged triceps, braced core, and steady breathing.
How can I progress or regress the Parallel Bar Support Hold?
Regress by performing supported holds with feet on the ground or using a lower bar height. Progress by increasing hold time, leaning slightly forward, adding leg raises, using a weighted vest, or moving toward dip and single-arm support variations as strength and stability improve.