{"id":9504,"date":"2022-07-25T18:25:11","date_gmt":"2022-07-25T18:25:11","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9504"},"modified":"2022-08-01T16:49:40","modified_gmt":"2022-08-01T16:49:40","slug":"awesome-accessory-exercise-for-pull-ups-push-ups-muscle-ups","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/awesome-accessory-exercise-for-pull-ups-push-ups-muscle-ups\/","title":{"rendered":"Awesome Accessory Exercise For Pull-Ups, Push-Ups, Muscle-Ups!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise strengthens the triceps and improves lumbo-pelvic stability. This is a great example of a &#8220;moving plank.&#8221; This exercise will have a great carryover to pull-ups, muscle-ups, push-ups, and many other exercises! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"An Awesome Accessory Exercise For Pull-Ups, Push-Ups, Muscle-Ups, And More!\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/pSRWv62Si4Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>The more horizontal\/parallel to the ground your body is, the more challenging this will be. Start out very conservatively as this exercise is WAY tougher than it looks. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your hands on a very stable bar\/object. The back of a couch, wall, or counter would also work. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Position your hands so they are close together, but figure out what hand position works and feels best for you. \u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now bend your elbows and lower your body to a range where you are able to maintain proper form. Use your triceps to control this movement. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the bottom position, do not allow your elbows to flare out.\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control, then contract your triceps, extend your elbows, and press back up to the top\/starting position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace) and squeeze your glutes. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7773\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This exercise strengthens the triceps and improves lumbo-pelvic stability. This is a great example of a &#8220;moving plank.&#8221; This exercise will have a great carryover to pull-ups, muscle-ups, push-ups, and many other exercises! Coaching Tips: The more horizontal\/parallel to the ground your body is, the more challenging this will be. Start out very conservatively as this exercise is WAY tougher than it looks. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063 Place your hands on a very stable bar\/object. The back of a couch, wall, or counter would also work. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 Position your hands so they are close together, but figure out what hand position works and feels best for you. \u2063\u2063\u2063\u2063 \u2063\u2063 Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063 Now bend your elbows and lower your body to a range where you are able to maintain proper form. Use your triceps to control this movement. In the bottom position, do not allow your elbows to flare out.\u2063 \u2063\u2063\u2063\u2063\u2063 Gain a moment of control, then contract your triceps, extend your elbows, and press back up to the top\/starting position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace) and squeeze your glutes. \u2063 \u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":9510,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,851,592,1474,11,633],"tags":[182,802,840,425,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,958,960,891,957,959,890,956,955,859,183,874,881,271,860,173,880,872,516,237,884,876,396,479,667,1481,1483,272,635,961,954,967,970,1124,554,1160,162,443,754,747,437,1480,671,670,1484,1482,618,616,1485,873,818],"class_list":["post-9504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-muscle-ups","category-pull-ups","category-push-ups","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-home-workout","tag-home-workouts","tag-how-to-do-straight-bar-dips","tag-how-to-do-triceps-dips","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-plank-exercise","tag-plank-workouts","tag-pull-up","tag-pull-ups","tag-push-up","tag-push-ups","tag-running-training","tag-running-workout","tag-sports-training","tag-stability-training","tag-straight-bar-dips","tag-train-at-home","tag-train-from-home","tag-triceps-building","tag-triceps-dips","tag-triceps-exercise","tag-triceps-workout","tag-triceps-workouts","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Awesome Accessory Exercise For Pull-Ups, Push-Ups, Muscle-Ups!<\/title>\n<meta name=\"description\" content=\"This is a great example of a &quot;moving plank.&quot; This exercise will have a great carryover to pull-ups, muscle-ups, push-ups, and many others!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/awesome-accessory-exercise-for-pull-ups-push-ups-muscle-ups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Awesome Accessory Exercise For Pull-Ups, Push-Ups, Muscle-Ups!\" \/>\n<meta property=\"og:description\" content=\"This is a great example of a &quot;moving plank.&quot; This exercise will have a great 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