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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

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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