Body Ups

Body Ups Overview

Body ups are a challenging bodyweight exercise that targets the triceps, shoulders, chest, and core muscles. This movement involves transitioning between a forearm plank and an extended arm position, engaging both stability and strength. It is an excellent exercise for building endurance, improving functional strength, and enhancing overall upper-body coordination.

How to Perform Body Ups

1. Starting Position

   • Begin in a forearm plank position with your elbows directly under your shoulders.
   • Keep your feet hip-width apart and maintain a straight line from your head to your heels.
   • Engage your core and glutes to stabilize your body.

2. Execution

   • Press through your forearms and push your upper body upward until your elbows are fully extended.
   • Keep your core tight and maintain control throughout the movement.
   • Slowly lower yourself back down to the starting position without collapsing your torso.
   • Repeat for the desired number of repetitions while maintaining proper form.

Tips for Proper Form

1. Maintain a straight body alignment from head to heels throughout the movement.
2. Engage your core and glutes to avoid excessive hip movement.
3. Keep your elbows close to your body to maximize triceps engagement.
4. Use controlled movements rather than relying on momentum.
5. Focus on even weight distribution between both arms to avoid imbalances.

Common Mistakes to Avoid

• Allowing the hips to sag, which reduces core activation and can strain the lower back.
• Relying on momentum instead of controlled muscle engagement.
• Flaring the elbows outward, which can decrease triceps activation and increase shoulder strain.
• Holding the breath, instead of maintaining steady breathing to enhance performance.
• Not fully extending the elbows, limiting the effectiveness of the exercise.

Benefits of Body Ups

1. Strengthens the Upper Body: This exercise effectively targets the triceps, shoulders, and chest, helping build endurance and functional strength.

2. Improves Core Stability and Balance: Engaging the core throughout the movement enhances stability, which is beneficial for athletic performance and daily activities.

3. Enhances Muscular Endurance: Body ups require sustained muscle engagement, which improves endurance and overall stamina.

4. Great for Functional Fitness: The transition from a plank to an extended position mimics real-life pushing movements, improving coordination and movement efficiency.

5. No Equipment Required: This bodyweight exercise can be performed anywhere, making it ideal for home workouts, travel, and bodyweight strength training programs.

Body Ups Muscles Worked