Training program for the horizontal and parallel bars: The most effective exercises

The horizontal and parallel bars are the most affordable equipment with which you can get yourself in shape. There are a large number of movements that can be performed on these apparatuses. This article describes such exercises, as well as examples of training programs for the horizontal bar and parallel bars.

Sports direction

Few people know, but there is a sport that includes performing exercises on the horizontal bar and parallel bars, as well as various tricks called elements. This sport is called “street workout”. From the two English words Street and Workout, the phrase “street training” was formed, which is a street workout.

There are also various subtypes that are included in this direction: street lifting, Jimbarr, street gymnastics and others. Street lifting is performing basic exercises with additional weight (for example, pull-ups, push-ups on parallel bars with weights). Jimbarr involves performing various tricks on the horizontal bar that develop flexibility, strength and coordination (large turns on the horizontal bar). Street gymnastics combines all subtypes and is reduced to performing both exercises and tricks on the horizontal bar, parallel bars or on the floor.

The basics of street workouts

To make a program for training on the parallel bars and horizontal bars, you must first decide what you need to achieve. For example, muscle definition, fat burning or gaining muscle mass are all different goals that are achieved in different ways.

Whatever the goal, from the very beginning you need to focus on the base, that is, on the usual exercises. This includes pull-ups on the horizontal bar with different grips, push-ups on the parallel bars and push-ups from the floor. These are basic exercises that form the basis of a street workout.

For example, if the goal is to master various elements on the horizontal bar, then the exercises on the parallel bars and the horizontal bar for beginners will be pull-ups and push-ups, as first you need to increase the overall strength training.

For pure strength gain, many athletes use Halotestin, Superdrol or Winstrol for this purpose, as with the use of these substances, an athlete can gain vast amounts of strength and increases within their performances by several times within the space of a few weeks. This is how many beginner athletes have gone from not being able to do one push up, to throwing their body’s around like it weighs nothing!

We can give the following analogy, as to build a large house, you must first lay a solid foundation on which the entire building will be held. The same is true here, as the higher the strength training, the better the development of the elements of the street workout will go.


To make a program of exercises on the horizontal bar and parallel bars, you need to know which movements involve a certain muscle group.

Back muscles:

  1. Pull-ups with a wide grip.
  2. Pull-ups at shoulder width.
  3. Australian pull-ups.


  1. Pull-ups with the lower grip at shoulder width.
  2. Pull-ups with the lower narrow grip.


  1. Push-ups on the parallel bars.
  2. Push-ups from the floor.
  3. Push-ups from the horizontal bar from the above.


  1. Push-ups on the parallel bars.
  2. Push-ups from the floor.

Abdomen muscles:

  1. Raising the knees to a right angle in the hang on the horizontal bar.
  2. Lifting straight legs to a right angle in the hang on the horizontal bar.
  3. Lifting the legs to the horizontal bar.
  4. Circular swings of the legs in the hang on the horizontal bar.
  5. Lifting the body in the hang on the popliteal legs.


  1. Squats
  2. Lunges
  3. The pistol squat

As you can see, leg exercises can also be included in the training program on the horizontal bar and parallel bars. This will give an even greater effect, as training the legs will give an additional hormonal response.

While performing the heavier lifts especially when using the legs, many athletes here strive for muscle growth in terms of size and volume. To increase the effectiveness of this, athletes use Test-300 or Andriol in order to promote a fast onset of power, strength and muscle mass size! You can find these substances within our online catalogue with further information on their uses and many great benefits!

The most important thing in training is to observe the correct technique. This will increase the effectiveness of training and reduce the risk of injury. Let’s consider how to properly practice on the horizontal bar and parallel bars, performing basic exercises.

Technique of performing pull-ups

As already mentioned, there are several varieties in pull-ups on the horizontal bar, wide grip, shoulder width or narrow grip. So, the muscles work differently depending on the width of the grip. Narrow grip includes the biceps more; shoulder-width grip includes back and biceps; wide grip includes the widest muscles of the back.

If it is necessary to include the back more in the work, then it is necessary to hang on the horizontal bar, bring the shoulder blades, put the chest forward and stretch it to the horizontal bar, bringing the shoulder blades together when bending the arms. In the final position, when the body goes down, you need to fully unbend your elbows, but do not spread your shoulder blades, the chest always looks up.

For performing pull-ups, although this exercise is one of the gold standards due to being done anywhere, many athletes struggle with this due to their excess body fat weight loads. This issue has been overcome by using Clenbuterol and Dianobol combined. As when combining these two weight loss supplements, the body will drop weight rapidly from the increased metabolism and enhanced cardiac system, the end results will be a major loss in body weight for the user.

It is better to perform pull-ups on the biceps with the lower grip, when the palms are directed towards yourself. A narrow grip is the best option. You should round your back and spread your shoulder blades. When bending the arms, the elbows should go strictly under themselves. At the end, you can leave your arms bent a little so that the biceps is under load all the time.

Technique of performing push-ups on the parallel bars

The width of the grip on the parallel bars cannot be changed in any way, but you can take your elbows away in different ways.

If you need to shift most of the load on your chest, then you should stand at a support on the bars and lower your elbows to the sides. You need to go down below the right angle, that is, almost to the end. In this case, the chest will stretch as much as possible, and when squeezing, it will contract. You can slightly raise your legs to make it easier to spread your arms. In the final position, the arms should be completely straightened.

The triceps is loaded as follows, when lowering, it is necessary to take the elbows strictly under yourself, leaning forward a little. At the same time, you should descend to the right angle between the forearm and the biceps. In the final position, the elbows are fully straightened.

In push-ups from the floor, the same system is used, as if you need to load your chest, the elbows are extended to the sides, if you need to load your triceps, the elbows are taken under themselves.

It must be remembered that all movements are performed slowly and under control. This is done in order not to be injured, and also in order to maximize the inclusion of muscle fibres in the work.

How to create a program?

How to get pumped up on the horizontal bar and parallel bars? You can create the program yourself. You just need to follow some rules.

Beginners can exercise 5-6 times a week. Their muscles are not yet sufficiently prepared to withstand a high load. Every day, you can perform light exercises that will prepare the muscles for further more intense exercises.

For more prepared athletes, 4-5 days of physical activity per week is suitable. Amateurs and professionals can already train both 2-3 times a week and 6-7 times.

What does it depend on?

The training program on the horizontal bar and parallel bars should take into account all the points, the time of the muscles under load, the number of sets, rest between exercises, as well as rest between workouts. Rest is necessary in order to restore muscle fibres and prepare them for further work. The more intense the training, the more time it will take to regenerate.

For example, if the back and biceps were trained on Monday (these are synergistic muscles, so it’s better to train them in one day), then these muscles will need some time to recover. This time is individual for everyone, so you need to focus on your own feelings. If you feel lightness, then the muscles are ready, if there is pump and pain, then not. The next training session of these muscle groups can be on Wednesday or Thursday, and maybe on Friday, if the recovery is not over yet.

On Tuesday, you can arrange a chest and triceps workout. This will not affect the back and biceps in any way, as these muscle groups act in different movements. The training system on the horizontal bar and parallel bars is designed in such a way that you can train one muscle group while the other is resting.

Thus, you can make training programs at least for every day, but there is another factor. High intensity and frequency of training can lead to general fatigue of the body. If you constantly want to sleep, there is no appetite or a headache, then these are signs of overtraining. You should rest for a few days, and then return to training, reducing the intensity.

Sample of the program

Monday (back and biceps):

o Pull-ups with a wide grip – 2 sets.

o Pull-ups with a grip on the width of the shoulders – 2 sets.

o Pull-ups with a narrow lower grip – 2 sets.

o Australian pull-ups – 1 set.

Tuesday (chest and triceps):

o Push-ups on the parallel bars on the triceps – 3 sets.

o Push-ups on the parallel bars on the chest – 3 sets.

o Push-ups from the floor are universal – 1 set.

Wednesday: rest.

Thursday (back and biceps):

o Pull-ups with a narrow lower grip – 3 sets.

o Pull-ups with a wide grip – 3 sets.

o Australian pull-ups – 3 sets.

Friday (chest and biceps):

o Push-ups on the parallel bars on the triceps – 2 sets.

o Push-ups on the parallel bars on the chest – 2 sets.

o Push-ups from the floor on the triceps – 3 sets.

o Push-ups from the floor on the chest – 3 sets.

Saturday, Sunday: rest.

The number of exercises and sets may vary depending on the strength training of the athlete.


o Be sure to warm up before physical activity. This way, the muscles will be able to perform more work, and the risk of injury will decrease.

o Do not neglect the basic exercises. As already mentioned, the base is the core of a street workout. Therefore, before proceeding, for example, to tricks and elements, you should work out your power indicators.

o Regular training is the key to success. It is necessary to correctly form a training program on the horizontal bar and parallel bars and adhere to it.


On the horizontal bars and parallel bars, you can gain muscle mass, burn subcutaneous fat, and also learn a lot of spectacular tricks that also pump the body. This requires a prepared plan that takes into account all aspects.

In this article, the training program was given, and also told how to train on the horizontal bar.

Robert Green

all author posts