Body-up

Beginner

Triceps

Body Weight

Body-up works as accessory volume for the arms, and pure bodyweight leverage keeps the focus on lockout strength and arm thickness.

How to do Body-up

Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
Extend your legs out in front of you, keeping your heels on the ground and your body straight.
Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
Repeat for the desired number of repetitions.

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Body-up Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Body-up Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Body-up

Harder progression

Dumbbell Seated Bent Over Alternate Kickback

Swap Body-up For

Exercise Ball Supine Triceps Extension

Cable Rear Drive

Barbell Decline Close Grip To Skull Press

Body-up — Frequently Asked Questions

How do you do the Body-up?

Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward. Extend your legs out in front of you, keeping your heels on the ground and your body straight. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Body-up work?

The Body-up primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Body-up should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Body-up good for beginners?

Yes. The Body-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Body-up?

Try the Exercise Ball Supine Triceps Extension, Cable Rear Drive or the Barbell Decline Close Grip To Skull Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.