Body-Up

Body-Up Exercise Description

The body-up is a bodyweight, triceps-dominant horizontal press that transitions between a forearm plank and a high plank. It emphasizes elbow extension (triceps brachii) while the pectoralis major and anterior deltoids assist, and the core and glutes stabilize the trunk to maintain a neutral spine. Proper scapular control—pressing the floor away without shrugging—engages the serratus anterior for shoulder girdle stability. Because the body remains in a straight line, this drill also reinforces bracing and hip control to limit torso rotation. It’s a practical upper-arm strength option requiring no equipment beyond floor space.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Multi-joint
Muscle Location: Outer Tricep
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Female

How To Do The Body-Up Exercise

‘- Start in a forearm plank: elbows stacked under shoulders, forearms parallel, fists or palms down; body in a straight line from head to heels.
– Brace your abdominals and glutes; keep ribs down and neck long to maintain neutral spine and pelvis.
– Plant one hand under its shoulder and press through the palm, keeping the elbow close to your side.
– Plant the opposite hand under its shoulder and press to a stable high plank; actively push the floor away without elevating the shoulders.
– Lower back to forearms one arm at a time, placing each elbow where the hand was; keep hips level and minimize torso sway.
– Alternate the lead arm each repetition to distribute loading.
– Keep forearms/hands under shoulders, elbows tracking close, and eyes on the floor; avoid sagging/piking hips or flaring elbows.

Body-Up Tips

‘- Keep your body in a straight line from head to heels throughout the movement.
– Brace your abdominals and glutes and keep your ribs down to maintain a neutral spine and pelvis.
– Stack elbows under shoulders in the forearm plank and keep forearms parallel with fists or palms down.
– When planting each hand, place it directly under its shoulder to stay aligned.
– Keep elbows close to your sides as you press up to emphasize elbow extension.
– Actively push the floor away in the high plank without shrugging your shoulders.
– Lower back to your forearms by placing each elbow where your hand was to maintain consistent positioning.
– Keep your hips level and minimize torso sway to limit rotation as you transition up and down.
– Alternate which arm leads each repetition to distribute loading side to side.
– Keep your eyes on the floor and avoid sagging or piking your hips or flaring your elbows.

Body-Up Beginner Introduction

The body-up is a floor-based bodyweight exercise that links a low plank to a straight-arm plank, giving special attention to the back of the upper arms. Each transition relies heavily on the triceps as the elbows straighten, while the chest and front shoulders contribute to driving the body upward and supporting the lockout position. Throughout the movement, the body stays in a rigid, plank-like posture so the abs and glutes play a major role in holding the trunk steady.

Because the shoulders support the upper body in both forearm and hand positions, muscles along the side of the ribcage and upper torso assist with controlled shoulder motion. This encourages smooth movement of the shoulder blades rather than shrugging or collapsing. At the same time, the hips and midsection resist swaying or rotating, which highlights total-body tension and coordination rather than isolated arm work. With only floor space required, it functions as a practical upper-body strength option that also reinforces full-body stability in a horizontal position.