Body-Up
A forearm plank where you press through the palms to lift the elbows off the floor, a bodyweight triceps extension that also trains a rigid trunk.
Primary muscles
- Triceps
Secondary muscles
- Abs (Rectus Abdominis)
- Front Delts
- Forearm Flexors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a forearm plank on your toes, forearms shoulder-width apart and palms flat on the floor.
Brace the trunk so the body stays in one straight line.
Press the palms into the floor and straighten the elbows to lift the forearms off the ground.
Rise until the arms are nearly straight, keeping the hips level.
Bend the elbows to lower the forearms back to the floor under control.
Breathing: Exhale as you press up, inhale as you lower.
Coaching tips
Palms drive the floor away
Hips stay in line
Lower softly onto the forearms
Common mistakes
Piking the hips to help the press
Letting the lower back sag
Crashing the elbows down
Safety notes
Do it on a mat and regress to the knees if the elbows or wrists complain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.