Triceps Extensions on Parallette

The Parallette Triceps Extension is a highly effective bodyweight isolation exercise targeting the triceps brachii, performed using a single parallette bar placed on the floor. By placing both hands on one parallette and lowering the upper body toward the bar in a controlled arc, the athlete mimics the movement pattern of a skull crusher, but in a calisthenics-friendly format. This movement is ideal for athletes looking to build triceps size, lockout strength, and elbow joint control without weights.

This variation demands elbow-dominant pushing, excellent core engagement, and strong shoulder stability, making it more advanced than it looks. Because it emphasizes the elbow extension phase without much help from the chest or shoulders, it’s perfect as a supplemental push movement to develop strength for dips, handstand push-ups, and straight-arm holds.

You’ll need one sturdy, stable parallette set low to the ground (a yoga block or push-up bar can substitute). Surface grip and elbow tracking are essential for safety and effectiveness. This exercise can be scaled to match any level by adjusting the body angle and foot positioning.

How to Perform Triceps Extensions on a Parallette

1. Setup
   • Place one parallette on the floor so it’s stable and doesn’t slide.
   • Get into a high plank position, facing the bar, and grip the parallette with both hands—palms down, shoulder-width apart.
   • Your arms should be straight, body in a line from shoulders to heels.
   • Keep your core tight and glutes engaged to prevent sagging.
2. Lowering Phase (Skull Crusher Motion)
   • Bend only at the elbows, keeping the upper arms still and close to your sides.
   • Lower your forehead or nose toward the parallette in a controlled arc.
   • Elbows should point backward, not flaring to the sides.
   • Go as low as your mobility and control allow without collapsing.
3. Pushing Phase
   • Press through the palms and extend your elbows to return to the starting position.
   • Keep your core tight to avoid arching or swaying.
   • Repeat for the desired number of reps.
4. Breathing Pattern
   • Inhale as you lower down.
   • Exhale as you push back up.
5. Repetitions and Sets
   • Perform 3–4 sets of 6–12 reps, depending on strength and intensity.
   • Focus on slow, controlled movement to isolate the triceps.

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Benefits of the Parallette Triceps Extension

• Isolates the Triceps – Minimal chest or shoulder involvement makes this a pure triceps-builder.
• Improves Elbow Extension Strength – Crucial for lockouts in push-ups, dips, and HSPUs.
• Bodyweight Alternative to Skull Crushers – No gym needed—just a parallette or equivalent.
• Enhances Core Engagement – Body position must remain stable throughout the movement.
• Supports Calisthenics Skills – Assists with strength required for planche, dips, and handstand control.

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Common Mistakes to Avoid

• Flaring the Elbows – Keep them pointing back and close to your ribs.
• Dropping the Chest or Hips – Maintain a solid plank; don’t arch the lower back.
• Using the Shoulders or Chest – This is an elbow-dominant movement—avoid pushing from the shoulders.
• Going Too Fast – Control is key for triceps engagement; slow tempo = better results.
• Letting the Parallette Slide – Make sure it’s on a non-slip surface or against a wall if needed.

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Gym Equivalent Exercises

If you’re training in a gym or want additional movements that mimic this pattern:

• EZ-Bar Skull Crushers – Classic elbow extension isolation.
• Cable Triceps Pushdowns – Adjustable resistance and high time under tension.
• Overhead Dumbbell Extensions – Stretch and strengthen the triceps in a vertical plane.
• TRX or Ring Triceps Extensions – Bodyweight version with instability challenge.
• Close-Grip Push-Ups – Triceps-dominant horizontal push.

Primary Muscles

• Triceps Brachii – Main driver of the elbow extension movement.

Secondary Muscles

• Forearms – Stabilize the wrist and grip the parallette.

• Core (Abs, Obliques) – Maintain plank posture and control body angle.

• Deltoids (Anterior) – Minimal involvement for shoulder stability.

The Parallette Triceps Extension is a highly scalable calisthenics isolation movement. Beginners can use bent knees or elevated hands, while advanced athletes can progress to full plank extensions, elevated foot variations, or tempo reps. It’s a perfect way to train the triceps using bodyweight only, especially when dips, push-ups, or handstand push-ups become too chest-dominant. It’s a great tool for refining elbow lockout strength, control, and upper-body pressing endurance.