Body-Up
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.
How to program the Body-Up
Sets and reps
As an isolation movement, the Body-Up is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Body-Up is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Body-Up into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Body-Up work?
The Body-Up primarily targets the Triceps. It also recruits the Abdominals, Forearms as supporting muscles.
What equipment do I need for the Body-Up?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Body-Up should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
