Body-Up
Body-Up is a bodyweight – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight – elbow extension
Exercise technique
- Forearm plank
Support yourself on toes and forearms in a straight head-to-heel line.
- Arm spacing
Place your forearms parallel and shoulder-width apart.
- Palms
Press your whole palms down with wrists at a comfortable angle.
- Trunk
Brace your abdomen and glutes to stabilize your pelvis.
- Elbow extension
Exhale, press through both palms and straighten your elbows to raise your body.
- Top
Balance over your hands with hips and chest moving together.
- Return
Slowly bend your elbows and place both forearms down together.
Key technique points
- Press evenly through both palms.
- Keep your forearms parallel.
- Raise your body as one unit.
- Do not throw your hips toward the ceiling.
- Lower your forearms softly.
- Do not flare your elbows sideways.
Common mistakes
Initiating with the hips
Do not lift your hips first and reduce arm loading; move chest and pelvis together.
Rising on one arm
Do not extend one elbow first and rotate sideways; use simultaneous triceps drive.
Flaring the elbows
Do not spread your forearms as you rise; maintain shoulder-width spacing.
Sagging lower back
Do not let your abdomen drop while transferring to palms; preserve plank tension throughout.
Falling onto the forearms
Do not drop your body on return; brake elbow flexion slowly.
Losing palm contact
Do not push only from fingertips; distribute pressure through palm heels and finger bases.
Frequently asked questions
Body-Up: why is “Initiating with the hips” a mistake?
Do not lift your hips first and reduce arm loading; move chest and pelvis together.
Body-Up: why is “Rising on one arm” a mistake?
Do not extend one elbow first and rotate sideways; use simultaneous triceps drive.
Body-Up: why is “Flaring the elbows” a mistake?
Do not spread your forearms as you rise; maintain shoulder-width spacing.
Body-Up: why is “Sagging lower back” a mistake?
Do not let your abdomen drop while transferring to palms; preserve plank tension throughout.
Body-Up: why is “Falling onto the forearms” a mistake?
Do not drop your body on return; brake elbow flexion slowly.
Body-Up: why is “Losing palm contact” a mistake?
Do not push only from fingertips; distribute pressure through palm heels and finger bases.
What should I focus on when doing Body-Up?
Press evenly through both palms. Keep your forearms parallel. Raise your body as one unit. Do not throw your hips toward the ceiling. Lower your forearms softly. Do not flare your elbows sideways.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.