Body-Up

A progression from forearm plank to push-up position using explosive tricep extension to build pressing strength with bodyweight.

Instructions

1. Assume a plank position on the ground, supporting your bodyweight on your forearms and toes.
2. Your forearms should be parallel and shoulder-width apart, with your elbows under your shoulders.
3. Keep your body in a straight line from head to heels, with core engaged.
4. Press firmly through your palms and forearms, extending through your elbows to lift your body from the ground.
5. Your hands will be on the ground as you transition from forearm plank to an upright push-up position.
6. Keep your torso rigid throughout, avoiding any sagging or piking at the hips.
7. Slowly lower yourself back down, controlling the descent by flexing your elbows.
8. Return to the forearm plank position and repeat for desired reps.

Tips

• Move slowly and deliberately to maximize control and time under tension
• Keep your core braced throughout to prevent your hips from sagging
• One arm at a time pressing up can be easier for beginners
• Maintain a neutral neck position throughout the movement
• Full body tension prevents momentum and ensures the triceps work effectively
• This exercise serves as a progression toward harder bodyweight movements