Body-Up
A plank based triceps exercise where you press your whole body up and down through the forearms, similar to a very small range push up. It works the triceps hard while the core stays braced.
- Primary musclesTriceps
- Secondary musclesCore, Biceps
- EquipmentBodyweight
- LevelIntermediate · isolation
How to do the body-up
- Get into a forearm plank with your toes on the ground and your forearms shoulder width apart.
- Keep your torso straight and rigid; this is your starting position.
- Press your palms firmly into the floor and straighten your elbows to lift your body upward.
- Rise until your arms are fully extended, keeping your torso from sagging or piking.
- Lower yourself back down slowly by bending your elbows and returning to the forearm plank.
- Repeat for the rest of your set, keeping the movement slow and controlled.
Original library instructions (4 steps)
- 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.
- 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.
- Slowly lower your forearms back to the ground by allowing the elbows to flex.
- Repeat.
Common mistakes
- Letting the hips sag toward the floor as you press up; keep the core braced and the body in a straight line.
- Pushing up too quickly and losing control on the way down; lower yourself at the same steady pace.
- Placing the forearms too narrow or too wide; keep them roughly shoulder width for a stable base.
- Attempting full sets before a forearm plank hold feels comfortable; build the hold first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 15 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your gaze down at the floor rather than forward, which helps keep your neck in a neutral position.
- If a full set is too hard at first, practice partial presses to build the strength gradually.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the body up good for beginners?
It suits people who already hold a forearm plank comfortably, since pressing the whole body up adds a fair amount of triceps and core demand.
What muscles does the body up work?
The triceps do most of the pressing, while the core and biceps help keep the torso stable and rigid.
