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Body Up

Step by step instructions, muscle activation and variants for the Body Up.

MediumTriceps

About this exercise

The Body Up is a bodyweight floor exercise that targets the triceps by pressing the upper body up from a forearm-supported position. It develops upper-arm pressing strength without any equipment, making it an effective triceps isolation move for any level.

How to Perform

  • Lie face down on the floor with your forearms flat, elbows directly beneath your shoulders
  • Extend your legs behind you and rise onto your toes, forming a straight body line from head to heels
  • Engage your core and keep your glutes tight throughout the movement
  • Press your palms into the floor and fully extend both arms, lifting your body into a high plank
  • Hold briefly at the top, squeezing your triceps
  • Lower yourself back to the forearm position in a controlled manner
  • Repeat for the desired number of reps

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Body Up

The Body Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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