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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Body-Up
TricepsIntermediate

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.

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Primary muscles

  • Triceps

Secondary muscles

  • Abs (Rectus Abdominis)
  • Front Delts
  • Forearm Flexors
Sets
3
Reps
8–12
Rest
60s

How to perform

Body-Up movement

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.

  1. 1

    Brace the trunk so the body stays in one straight line.

  2. 2

    Press the palms into the floor and straighten the elbows to lift the forearms off the ground.

  3. 3

    Rise until the arms are nearly straight, keeping the hips level.

  4. 4

    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.

Details

Body parts
Arms · Core · Upper Body
Equipment
Bodyweight
Movement
Extension · Anti-Extension
Exercise type
Bodyweight
Training goals
Strength · Muscle Growth · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Bodyweight Triceps ExtensionIntermediate→

Similar Exercises

  • Close-Grip Push-UpIntermediate→
  • Diamond Push-UpIntermediate→
  • PlankBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.