Push-ups

Muscles worked

, pectorals, triceps, and anterior deltoids.

Execution

1. Place your hands on the parallel bars, arms straight and shoulders aligned with your wrists.
   
2. Lower slowly until your chest touches the floor.
   
3. Keep your elbows at about a 45-degree angle from your torso.
   
4. Push hard to return to the starting position, arms straight.
   
5. Keep your core and glutes engaged throughout the movement.
   

Tips: Use the extra range of motion provided by the parallel bars for a more complete muscle workout. Breathe deeply and keep your neck aligned with your body.

Handstand

Muscles worked

, shoulders, triceps, trapezius, abs, glutes, and forearms.

Execution

1. Place your hands on the parallel bars, shoulder-width apart.
   
2. Lift your legs up until you’re in a handstand position.
   
3. Tighten your abs and glutes, and keep your body aligned.
   
4. Actively push into the bars to stabilize your shoulders.
   
5. Hold the position for several seconds without arching your lower back.
   

Tips: Start by practicing against a wall to build stability.

HSPU

Muscles worked

, shoulders, triceps, trapezius.

Execution

1. Get into a handstand position handstand the parallel bars.
   
2. Lower yourself slowly until your head is about 5 cm from the floor.
   
3. Push up forcefully to return to the starting position.
   
4. Keep your core tight and your legs together.
   
5. Control your descent to avoid losing your balance.
   

Tips: Start against a wall to master the technique. Keep your elbows slightly forward and pull your shoulders up to maximize stability.

Pike push-up

Muscles worked

, shoulders, triceps, trapezius.

Execution

1. Place your hands on the parallel bars, feet on the floor, and hips raised to form an inverted “V.”
   
2. Slowly lower your head between the bars, keeping your elbows bent outward.
   
3. Push hard with your arms to return to the starting position.
   
4. Keep your back straight and your legs straight if possible.
   
5. Control the descent to prevent swaying.
   

Tips: Controlled tempo (3-second descent, 1-second pause at the bottom, explosive ascent). Breathe: inhale at the bottom, exhale as you push.

L-SIT

Muscles worked

, abdominals, hip flexors, triceps.

Execution

1. Place your hands on the parallel bars, arms straight and shoulders down.
   
2. Lift your pelvis and extend your legs straight out in front of you at a 90-degree angle.
   
3. Hold the position by tightening your abs and thighs.
   
4. Breathe calmly without letting go of the tension.
   
5. Lower yourself slowly after each set.
   

Tips: If the movement is too difficult, start with your knees bent (tuck L-sit). Once you’ve mastered the L-sit, you can move on to the V-sit!

Planche

Muscles worked

, shoulders, triceps, abs, glutes, lower back.

Execution

1. Place your hands on the parallel bars with your arms straight.
   
2. Lean your upper body forward until your body is parallel to the floor.
   
3. Tighten your entire body: abs, glutes, and legs.
   
4. Hold the position without bending your arms.
   
5. Return slowly to an upright position after each attempt.
   

Tips: You can use an elastic band to help you get started with this exercise.

Straddle Planche

Muscles worked

, shoulders, triceps, abs, glutes.

Execution

1. Assume the same position as for the plank, but spread your legs into a “V” shape.
   
2. This opening lowers the center of gravity, making it easier to maintain balance.
   
3. Tighten your abs and push hard against the parallel bars.
   
4. Hold the position without bending your elbows or arching your back.
   
5. Lower yourself slowly, controlling the tension.
   

Tips : Remember to stretch your legs out away from you to distribute your weight more evenly. The straddle plank is a key step before the full plank.

Tuck Board

Muscles worked

, shoulders, triceps, abs, glutes.

Execution

1. Place your hands on the parallel bars, arms straight, knees bent toward your chest.
   
2. Lean your upper body slightly forward while keeping your back rounded.
   
3. Tighten your abs and push with your arms to lift your feet off the ground.
   
4. Hold the position for a few seconds.
   
5. Lower slowly without losing control.
   

Tips: Look slightly forward and actively push into the ground to stabilize your shoulders. The tuck plank is the best foundation for progressing to the straddle plank and the full plank.