Body-Up

Body Part: Arms

Muscle: Triceps

Equipment: Body Weight

The Body-Up is a bodyweight triceps exercise performed from a plank-like position where you press from the forearms toward the hands by extending the elbows. It looks related to a push-up, but the main action is elbow extension, which makes the triceps the primary target while the shoulders, chest, and abs stabilize the body.

The exercise demands a rigid trunk. As the elbows extend, the body should rise as one unit instead of the hips sagging or piking upward. The closer the elbows stay to the body, the more clearly the triceps drive the movement.

Set up in a forearm plank with the forearms on the floor, elbows under the shoulders, and body aligned from head to heels or knees. Brace the abs, press through the hands or forearms to straighten the elbows, then lower back under control to the starting position. Use a knee-supported version if the full plank is too difficult.

Use Body-Ups as a challenging triceps and core accessory, especially when you want a bodyweight alternative to pressdowns or close-grip push-ups. Keep the range controlled and stop when the lower back collapses, elbows flare hard, or the shoulders feel strained.

Instructions

• Set up in a forearm plank with your elbows under your shoulders and forearms on the floor.
• Extend your legs behind you, or place your knees down for an easier version.
• Brace your abs and keep your body in one straight line.
• Place your hands so they can press into the floor as you begin the rep.
• Drive through the hands and extend the elbows to lift your torso from the forearms.
• Keep the elbows close to the body and avoid letting the hips sag.
• Lower back to the forearms with control.
• Reset your plank position before the next rep.

Tips & Tricks

• Use the knee-supported version if your trunk cannot stay level.
• Keep the elbows close so the triceps stay the main driver.
• Do not push the hips up first; the body should rise together.
• Brace before each press, especially from the bottom forearm position.
• Lower slowly so the triceps control the descent.
• Keep the shoulders away from the ears at the top.
• Use a mat if forearm pressure bothers you.
• Stop the set when the lower back starts to sag.

Frequently Asked Questions

What muscles does the Body-Up work?

It mainly works the triceps, with support from the shoulders, chest, and abs.

Is Body-Up like a push-up?

It is similar, but the movement emphasizes elbow extension and triceps strength more directly.

How can I make it easier?

Perform it from the knees or reduce the range of motion.

Where should my elbows be?

Keep them under or slightly in front of the shoulders and close to the body as you press.

Should my hips move first?

No. Keep the body aligned so the torso rises as one piece.

Is Body-Up good for triceps?

Yes. The main movement is elbow extension, which strongly targets the triceps.

What if my shoulders hurt?

Shorten the range, use the knee version, or switch to close-grip push-ups or cable pressdowns.

Can beginners do Body-Ups?

Beginners can start from the knees, but the full plank version is usually intermediate.