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Shoulders · Body Weight
Body-Up
Body-Up is an intermediate compound strength exercise that works the delts (shoulders), with the lower back and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
How to do Body-Up
- Start in a plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping them close to your torso.
- Push through your palms to lift your body back up to the starting plank position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Triceps (Triceps Brachii), Chest (Pectoralis Major)
Body-Up alternatives
More delts exercises
Body-Up FAQ
What muscles does Body-Up work?
Body-Up mainly works the delts in the shoulders (Deltoids, Rectus Abdominis and Obliques). The lower back and glutes work as secondary muscles.
What equipment do you need for Body-Up?
None. Body-Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Body-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Body-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Body-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Body-Up?
Other exercises for the delts include Kettlebell Turkish Get Up, Kettlebell Standing Bottoms-Up One Arm Shoulder Press, Weighted Standing Shoulder Press With Plate and Dumbbell Incline Breeding.
For developers
Use Body-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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