Upper Arms Exercise · Body Weight

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Body-Up

The body-up is essentially a push-up variation that emphasizes pressing the torso up and forward rather than straight up, putting extra demand on the triceps near lockout. It's a less common name for a movement that trains the same pressing chain as a close-grip push-up. Controlling the descent matters as much as the press itself — most of the tricep work happens on the way down, not just the way up.

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Category

Upper Arms

Equipment

Body Weight

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Body-Up

1. Place your hands on an elevated surface such as a bench or parallel bars, palms down and fingers pointing forward.
2. Stretch your legs out in front of you with your heels resting on the floor and your body in a straight line.
3. Bend your elbows, keeping them tucked close to your sides, to lower your body until your upper arms are level with the floor.
4. Hold briefly, then press through your palms to straighten your arms and raise your body back to the start.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Body-Up mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Cable Alternate Triceps Extension Cable · Triceps Dumbbell Close Grip Press Dumbbell · Triceps

FAQ

What muscles does the Body-Up work?

The Body-Up mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Body-Up?

You do the Body-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Body-Up?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Body-Up?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Body-Up?

The Band Side Triceps Extension trains your triceps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.