Body-Up
The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position. It primarily develops triceps and shoulder strength while demanding significant core stability to maintain a rigid torso throughout the movement.
About This Exercise
The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position. It primarily develops triceps and shoulder strength while demanding significant core stability to maintain a rigid torso throughout the movement.
1Setup
1. Begin face down on the floor. 2. Place your forearms flat on the ground, parallel to each other and shoulder-width apart. 3. Extend your legs behind you, supporting your weight on your toes. 4. Brace your core and glutes to form a straight, rigid line from your head to your heels. This is the starting forearm plank position.
2Execution
From the forearm plank, press your palms firmly into the ground. Extend through your elbows explosively to push your upper body upward until your arms are fully straight, finishing in a high plank position (top of a push-up). Keep your torso rigid—avoid sagging your hips or hiking them upward. With controlled tempo (2-3 seconds), lower your forearms back to the starting position. Repeat for the desired number of repetitions.
Pro Tips
- Initiate the press by imagining you are pushing the floor away from you.
- Keep your neck neutral by fixing your gaze slightly ahead of your hands.
- Squeeze your glutes and brace your abs throughout to prevent lower back arching.
- Distribute weight evenly across your entire palm and fingers to reduce wrist strain.
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 4 |
|---|---|
| Default reps | 10 |
| Rest | 60 sec |
| Movement pattern | Push |
| Movement type | Isolation |