Body Up

1. Start in a forearm plank with elbows under the shoulders, forearms parallel and the body in a straight line.
2. Brace the abs and squeeze the glutes so the hips do not twist during the transition.
3. Place the right hand flat on the floor where the right elbow was and press up onto it.
4. Place the left hand on the floor and press to a full straight-arm plank with hands under the shoulders.
5. Lower the right forearm back to the floor, then the left, returning to the forearm plank.
6. Repeat, alternating which arm leads each rep, and keep the hips level the whole time.

Common Mistakes

• Hips swinging side to side: The one-arm transition pulls the hips toward the working side. Widen the feet slightly and brace harder to keep the pelvis square.
• Sagging through the lower back: Fatigue lets the hips drop, which loads the spine. Squeeze the glutes and shorten the set when the straight line breaks.
• Hands too far forward: Pressing up with the hands ahead of the shoulders overloads the front delts. Place each hand exactly where the elbow was.

Programming Tips

Use the body up as a pressing or core exercise late in an upper-body session, or as a conditioning finisher. Do 3 to 4 sets of 8 to 12 reps counting each full up-and-down as one, with 60 seconds of rest. It builds triceps and chest endurance while demanding anti-rotation core strength.

Bodyweight is the load. If the full version is too hard, start from the knees or hold a 30 second forearm plank until it is easy. Progress by slowing the transitions, alternating lead arms every rep, or adding a light weight vest of 5 to 10 kg. The most common fault is the hips rotating as one hand presses; widen the stance and move slowly until the pelvis stays flat.

Common Questions

What muscles does the body up work?

It works the triceps, chest and front deltoids to press from the forearms to the hands, while the rectus abdominis, obliques and glutes hold the body rigid. The serratus anterior stabilizes the shoulder blades.

Is the body up the same as an up down plank?

Yes, the body up is another name for the plank up-down or walking plank. Both move from a forearm plank to a high plank and back.

How many body ups should I do?

Three to four sets of 8 to 12 reps, two or three times a week, suits most people. When that is easy, slow the reps or add a weight vest rather than pushing past 20 reps.

Why do my shoulders hurt during body ups?

Usually the hands land too far forward or the shoulder blades collapse during the press. Place the hands under the shoulders, push the floor away at the top, and reduce the sets until the shoulders adapt.