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Body-Up

A intermediate strength exercise for the triceps, done with just your bodyweight.

Body-Up: starting positionBody-Up: finishing position
Main muscles
Triceps
Also works
Abs and Forearms
Equipment
Bodyweight
Level
Intermediate
Type
Isolation
Movement
Push

How to do the Body-Up

  1. 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.
  2. 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.
  3. Slowly lower your forearms back to the ground by allowing the elbows to flex.
  4. Repeat.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Body-Up

Questions

What muscles does the Body-Up work?

Mainly the triceps, with the abs and forearms helping.

Is the Body-Up good for beginners?

It's rated intermediate. Beginners can build up to it with Body Tricep Press first.

What can I do instead of the Body-Up?

Good alternatives that train the triceps: Body Tricep Press, Close-Grip Push-Up off of a Dumbbell, Push-Ups - Close Triceps Position or Standing Towel Triceps Extension.

How many sets and reps of the Body-Up should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).