Body Up
Strengthen your core & arms with Body Up! A great exercise to build upper body strength.
The Body Up is a compound exercise that mainly works the core, triceps and chest, with help from the back. No equipment needed: it uses just your bodyweight.
Body Up Muscles Worked
Primary
Abdominals (rectus abdominis); Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Body Up Variations and Alternatives
How to do the Body Up
Starting Position:
Begin in a plank position. Place your forearms on the ground, with your elbows directly under your shoulders.
Your body should be in a straight line from your head to your heels. Engage your core muscles to keep your hips in line and avoid sagging or arching your back.
Hand Position:
Your hands should be placed flat on the ground in front of your shoulders, fingers spread wide for stability.
Movement:
Push up from your forearms to your hands. Begin by pressing through your palms and lifting your body up. Your elbows should move towards your sides as you rise.
Once in the upward position, fully extend your arms, keeping your body straight. Hold this position for a moment.
Return:
Slowly lower your body back down to the starting plank position by bending your elbows and lowering your forearms back to the ground. Keep your core engaged to maintain stability throughout the movement.
Repetitions:
Repeat the body-up motion for your desired number of repetitions or a set time, depending on your fitness level.
Tips for Beginners:
Start with fewer repetitions and focus on maintaining good form.
Take breaks as needed to prevent fatigue.
If you find the full movement difficult, you can perform the exercise on your knees instead of your toes.
Safety:
Ensure the surface where you are exercising is stable.
Keep your movements controlled to avoid injury.
Body Up FAQs
What muscles does the Body Up work?
The Body Up mainly works the core, triceps and chest, with help from the back. The main muscles are the rectus abdominis, triceps brachii and pectoralis major.
What equipment do you need for the Body Up?
None. The Body Up is a bodyweight exercise, so you can do it anywhere.
Is the Body Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Body Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Body Up variations and alternatives?
Similar exercises include the Arms-Up Down, Bear Push-Up, Bodybuilding Pose and Child Pose Push-Up.
Training calculators
Work out the numbers behind your training before your next session.