Body-Up
The Body-Up primarily targets your Triceps, with support from Abdominals, Forearms. It requires bodyweight and is best suited to intermediate lifters.
Intermediate level · Equipment: Bodyweight · Isolation · Push
Primary muscles: Triceps Secondary muscles: Abdominals, Forearms
How to perform Body-Up
- Step 1. Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
- Step 2. Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
- Step 3. Slowly lower your forearms back to the ground by allowing the elbows to flex.
- Step 4. Repeat.
Frequently asked questions
What is the primary muscle targeted during the body-up?
The body-up is an isolation exercise that primarily targets the triceps brachii. It uses your body weight to provide resistance as you extend the elbows from a forearm plank position.
How can I ensure proper form during the movement?
Maintain a rigid plank position with a neutral spine and engaged core throughout the set. Focus on pressing through your palms to lift the elbows simultaneously rather than rocking side to side.
What are common mistakes to avoid when performing body-ups?
Avoid sagging your hips or excessively arching your lower back, which shifts tension away from the triceps. Do not allow your elbows to flare out excessively, as this can place unnecessary stress on the elbow joints.
How can beginners make the body-up easier to perform?
Beginners can reduce the load by performing the movement from their knees instead of their toes. This modification shortens the lever arm and decreases the percentage of body weight the triceps must lift.
How should I program body-ups into my workout routine?
Since this is a bodyweight isolation move, aim for higher volume such as 3 to 4 sets of 10 to 15 repetitions. It works well as a finisher at the end of a push-day or triceps-focused session.
Sample sets & reps for Body-Up
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
- Cable Incline Triceps Extension — cable
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