Exercise guide
Body-Up
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Waist
The Body-Up is a challenging bodyweight exercise that targets the triceps and core by transitioning from a forearm plank to a high plank using arm extension. It builds significant upper body pushing strength and isometric core stability through a unique leverage-based movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a forearm plank position with your elbows directly under your shoulders and forearms flat on the ground.
- Place your palms flat on the floor, positioned slightly ahead of where your elbows are resting.
- Engage your core and glutes to create a straight line from your head to your heels, with feet hip-width apart.
How to do it
- Exhale and press firmly through your palms to lift both elbows off the floor simultaneously until your arms are fully extended.
- Inhale and slowly lower your elbows back to the starting position in a controlled manner, resisting gravity.
- Maintain a steady 2-0-2-0 tempo, taking two seconds to rise and two seconds to lower without pausing at the bottom.
Form checklist
- Keep your back flat and avoid arching the lower back or sagging the hips.
- Ensure both arms move at the exact same time to prevent weight shifting.
- Keep your elbows tucked in toward your ribs rather than flaring them out to the sides.
- Maintain a neutral neck by looking at a spot on the floor just ahead of your hands.
Pro tips
- Focus on pushing through the base of your palms to maximize triceps recruitment.
- To increase the difficulty and triceps stretch, place your hands further forward relative to your shoulders.
Make it harder
- Walk your hands further forward to increase the lever length and mechanical disadvantage.
- Perform the movement with your feet elevated on a bench or step to shift more weight onto the upper body.
Frequently asked
- What muscles does the body-up work?
- The body-up primarily targets the triceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the body-up?
- The body-up requires no equipment — just your body weight.
- Is the body-up good for beginners?
- The body-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.