Body-Up Exercise Images
Showing step 1 of 2
Body-Up
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Start in a forearm plank with your body in a straight line and core engaged. Push up onto your hands one arm at a time into a high plank, then lower back down to your forearms, alternating the leading arm each rep. Keep your hips steady to maintain proper form throughout the movement.
Step-by-Step Instructions
- Begin in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and keep your hips level to maintain proper alignment.
- Push through your forearms and transition to a high plank position by extending one arm at a time, placing your hands directly under your shoulders.
- Once in the high plank position, pause briefly to stabilize your body.
- Lower yourself back down to the forearm plank position by bending one arm at a time, returning your elbows to the ground.
- Repeat the movement, alternating the leading arm with each repetition to ensure balanced muscle engagement.
- Maintain controlled and steady movements throughout the exercise, avoiding any excessive swaying of the hips.
Related Exercises
Explore more shoulders exercises or bodyweight exercises in our exercise library.
Alternative Exercises
Frequently Asked Questions
- What muscles does the Body-Up exercise work?
- The Body-Up primarily targets your shoulders and chest, with secondary engagement of the triceps and core muscles. This combination makes it great for building upper body strength while also challenging core stability.
- Do I need any equipment for the Body-Up exercise?
- The Body-Up is a bodyweight movement and requires no equipment, making it perfect for home workouts. You just need enough space to perform a plank position and a comfortable surface like an exercise mat.
- Is the Body-Up suitable for beginners?
- Yes, beginners can perform the Body-Up, but it’s best to start with a slower pace to focus on proper form. New exercisers may want to practice static planks first to build the necessary core and shoulder strength.
- What are common mistakes to avoid when doing the Body-Up?
- A common mistake is letting the hips sway side-to-side, which reduces core activation and puts strain on the lower back. Another error is locking out the elbows aggressively maintain soft elbows to protect your joints.
- How many sets and reps should I do for Body-Ups?
- For general fitness, aim for 2–4 sets of 8–12 controlled reps per side. If you’re focusing on endurance, you can set a timer for 30–60 seconds and repeat for multiple rounds with short rest periods.
- What are the safety tips for performing Body-Ups?
- Keep your core engaged throughout to protect your lower back and avoid collapsing your shoulders. Move deliberately to reduce strain on the wrists and ensure even workload between your left and right sides.
- Are there variations of the Body-Up exercise for different fitness levels?
- Yes, beginners can perform Body-Ups from their knees to reduce load, while advanced athletes can add a push-up after each high plank for extra intensity. You can also slow down the movement to increase time under tension for greater strength gains.