Plank Triceps Press-Up (Body-Up)
Muscles worked
Instructions
- 1Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
- 2Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
- 3Slowly lower your forearms back to the ground by allowing the elbows to flex.
- 4Repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Plank Triceps Press-Up (Body-Up)
The Body-Up, or plank triceps press-up, starts from a standard forearm plank and pushes the entire body up to a straight-arm position, essentially a reverse push-up that begins at the bottom. This movement combines triceps work with intense core bracing throughout the transition, demanding strict control to keep the body perfectly rigid. It's a great bridge exercise between standard planking and close-grip push-ups.
check_circleBenefits
- check_circleCombines triceps work with intense core bracing
- check_circleRequires no equipment, bodyweight only
- check_circleA good stepping stone before close-grip push-ups
- check_circleBuilds core control and rigidity through movement
lightbulbExecution tips
- lightbulbKeep the hips aligned, not piked up or sagging
- lightbulbPush up one arm at a time for more stability if needed
- lightbulbBrace the core before starting each rep
- lightbulbControl the descent instead of dropping down
warningCommon mistakes
- warningHips sagging during the push
- warningPushing up too fast without core control
- warningForearms too wide or too narrow apart
- warningHead dropping toward the floor instead of staying aligned
helpFrequently asked questions
Should I push both arms at the same time?expand_more
Ideally yes for symmetry, though pushing one arm at a time is fine when starting out.
Does this replace regular push-ups?expand_more
It complements standard push-ups rather than replacing them, with more emphasis on triceps and core bracing.
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