Body Ups
Overview
How to do it
- 1
Starting PositionSet up in a forearm plank with your elbows stacked directly beneath your shoulders.Place your feet hip-width apart and draw a straight line from your head to your heels.Tighten your core and glutes to keep your body steady.
- 2
ExecutionDrive through your forearms and press your body up until your elbows lock out.Keep your core braced and move with control from start to finish.Lower back to the starting position slowly, and do not let your torso collapse.Continue for the planned number of repetitions while keeping your form solid.
Form tips & common mistakes
Keep your body in a straight line from head to heels the entire time.
Squeeze your core and glutes so your hips do not shift excessively.
Keep your elbows close to your sides to increase triceps involvement.
Move with control instead of using momentum.
Distribute your weight evenly between both arms to help prevent imbalances.
Benefits
Strengthens the Upper Body: Body Ups effectively work the triceps, shoulders, and chest, helping you build endurance and functional strength.
Improves Core Stability and Balance: Keeping the core engaged during the movement boosts stability, which supports athletic performance and everyday tasks.
Enhances Muscular Endurance: Body Ups demand continuous muscle work, which improves endurance and overall stamina.
Great for Functional Fitness: Moving from a plank to an extended-arm position copies real-world pushing patterns, improving coordination and movement efficiency.
No Equipment Required: You can perform this bodyweight exercise anywhere, making it a strong choice for home workouts, travel, and bodyweight strength training programs.
Muscles worked
Triceps، Secondary - Deltoid، Anterior، Secondary - Pectoralis Major، Secondary - Forearms، Secondary - Upper Trapezius
Erector Spinae، Rectus Abdominis، Obliques
