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Body-Up

A plank-based press from the forearms up to locked arms that trains the triceps through a long range using only bodyweight.

ArmsBodyweightElbow extension
GoLightWeight mediabody-up

Demonstration coming soon

Primary

Triceps brachii

Secondary

Anterior deltoidsCorePectoralis major

Equipment

Bodyweight

Pattern

Elbow extension

Setup

  1. 01Start in a forearm plank with elbows under the shoulders.
  2. 02Make fists and keep the forearms parallel on the floor.
  3. 03Set a straight line from head to heels.
  4. 04Brace the trunk and squeeze the glutes.

Execution

  1. 01Press the body up by extending the elbows, pivoting on the fists.
  2. 02Finish in a straight-arm plank with elbows locked and knuckles down.
  3. 03Lower back down by bending the elbows until the forearms return to the floor.
  4. 04Keep the body rigid as one unit the entire time.

Checkpoints

  • -Hips stay level with the shoulders; no sagging or piking.
  • -Fists stay planted in the same spot every rep.
  • -Elbows extend fully at the top.
  • -The descent is controlled, not a drop onto the forearms.

Common mistakes

  • -Snaking the hips up first instead of pressing the body as a unit.
  • -Walking the hands forward, which turns it into a different exercise.
  • -Letting the lower back sag under fatigue.
  • -Slamming the forearms down on the descent.

Programming notes

  • -Use 3 sets of 6 to 12 reps; it is harder than it looks.
  • -Regress by performing it from the knees while keeping the fists fixed.
  • -Works well paired with close-grip push-ups in bodyweight triceps sessions.

Related exercises

Close-Grip Push-Up

Bodyweight / Arms

Bodyweight Kneeling Triceps Extension

Bodyweight / Arms

Push-Up on Lower Arms

Bodyweight / Arms

Triceps Dips Floor

Bodyweight / Arms

Out now

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