Strength
Body-Ups
A demanding bodyweight movement that isolates the triceps by leveraging your own weight in a plank position.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a standard forearm plank position with your elbows directly under your shoulders and your body in a straight line.
Place your palms flat on the floor directly beneath your shoulders while maintaining the plank posture.
Press through your palms to extend your arms fully, lifting your elbows off the ground until your arms are straight.
Lower yourself back down slowly and under control until your forearms are resting on the floor again.
Keep your core tight and your hips level throughout the entire range of motion to prevent lower back strain.
Repeat the movement for the desired number of repetitions, ensuring your elbows stay tucked toward your ribs.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag or hike upward
- Flaring the elbows out to the sides during the press
- Using momentum or rocking to complete the lift
- Holding your breath during the concentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.