Body-Up
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The body-up is a bodyweight dip-style pushing exercise that primarily targets the triceps brachii, with the front shoulders (anterior deltoid) and both heads of the chest (pectoralis major) assisting. Done by pressing your torso up out of a low support position using only your bodyweight, it builds pressing strength and triceps lockout power with no equipment.
Body-Up: So führst du sie aus
- 1Start in a low support position with your forearms or hands on a stable surface and your upper body lowered, elbows bent and tucked close to your sides.
- 2Brace your core and keep your back flat so your torso and hips move as one unit.
- 3Press firmly through your hands, driving your body upward by extending your elbows.
- 4Keep your elbows tracking back rather than flaring wide as you push.
- 5Continue pressing until your arms are nearly fully extended and your chest and shoulders are lifted.
- 6Pause briefly at the top with your triceps fully engaged, without locking out aggressively.
- 7Lower under control by bending your elbows back to the bottom support position.
- 8Complete your reps, then lower fully and rest.
Technik-Tipps
- Keep your elbows tucked close to your torso so the triceps do the work instead of the elbows flaring out to the sides.
- Maintain a tight core and flat back throughout so your hips don't sag or pike out of line.
- Move at a controlled tempo, lowering slowly to keep tension on the triceps rather than dropping.
- Exhale as you press up and inhale as you lower to keep your bracing consistent.
- Press evenly through both hands so one arm doesn't take over the rep.
Häufige Fehler
- Flaring the elbows out wide, which shifts load off the triceps and stresses the shoulder joint.
- Letting the hips sag or pike, which breaks the straight-body line and removes core tension.
- Using momentum to bounce out of the bottom instead of pressing under control, which cheats the rep and risks the shoulders.
- Cutting the range short by not pressing to near-full extension, so the triceps never reach full lockout.
- Shrugging the shoulders up toward the ears, which loads the neck instead of the pressing muscles.
Häufig gestellte Fragen
What muscles does the body-up work?
It primarily works the triceps brachii, with the anterior deltoids (front shoulders) and both the clavicular and sternal heads of the pectoralis major (chest) acting as synergists.
Is the body-up good for beginners?
Yes. Because it uses only your bodyweight, you can scale the difficulty by adjusting your body angle and range of motion, making it a beginner-friendly way to build pressing and triceps strength.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–15 reps works well. Since it is a bodyweight move, train close to the point where your form starts to break down rather than chasing a fixed number.
What's a good alternative to the body-up?
Bodyweight triceps dips and close-grip push-ups train the same triceps, front-shoulder, and chest pattern, so either makes a solid substitute when you want a different pressing angle.
Where should I feel the body-up working?
You should feel it mainly in the backs of your upper arms (triceps) as you press to lockout, with support from the front of your shoulders and chest. Sharp pain in the shoulder joint means your elbows are flaring too wide.
