10 Best Body-up Alternatives for Upper-Arm Strength
Can’t do Body-up? Use triceps dips, diamond push-ups, close-grip push-ups, bench dips, or suspension triceps extensions to load the triceps and upper-arms. Focus on keeping elbows tucked to 45° and driving through the palms to bias the lateral and long heads while controlling a 2–3 second eccentric.
Original Exercise: Body-up
How to Perform Body-up
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Best Body-up Alternatives
1. Close-Grip Push-Up Off Of A Dumbbell
95.2% MatchHow to perform this exercise
- Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
2. Bench Dip (knees Bent)
91.2% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
3. Bench Dip On Floor
90.7% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
4. Close-grip Push-up (on Knees)
90.4% MatchHow to perform this exercise
- Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- Pause for a moment when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
5. Close-grip Push-up
90.2% MatchHow to perform this exercise
- Start in a high plank position with your hands placed close together, directly under your shoulders.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
6. Body Tricep Press
89.7% MatchHow to perform this exercise
- Position a bar in a rack at chest height.
- Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- Progress from bodyweight by adding chains over your shoulders.
7. Diamond Push-up
89.7% MatchHow to perform this exercise
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
8. Exercise Ball Dip
87.8% MatchHow to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
- Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- Lower your body back down by bending your elbows, keeping them close to your sides.
- Repeat for the desired number of repetitions.
9. Band Close-grip Push-up
86% MatchHow to perform this exercise
- Place a band around your upper arms, just above the elbows.
- Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
10. Drop Push
84.2% MatchHow to perform this exercise
- Position low boxes or other platforms 2-3 feet apart.
- Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
Why You Might Need a Body-up Alternative
You might substitute Body-up because of shoulder or elbow pain, lack of stable bars, or the need for a different training stimulus. Swapping exercises changes joint angles and lever arms, reducing undesirable torque at the shoulder while keeping elbow extension load on the triceps. For example, keeping a more upright torso shifts work to the triceps and off the pecs; narrowing hand position increases lateral-head recruitment. Technique cue: keep scapula retracted, tuck elbows, and avoid full elbow hyperextension. These adjustments protect structures and let you progress strength or hypertrophy with safer movement patterns.
How to Choose the Right Substitute
Choose a substitute by matching equipment, joint tolerance, and movement pattern to your goals. If you have parallel bars, prioritize dips for vertical load; if equipment is limited, pick diamond or close-grip push-ups to preserve the horizontal push pattern. Consider biomechanics: trunk angle and elbow position change torque and which triceps heads dominate. Use tempo and progression: employ a 3–4 second eccentric, a 1–2 second pause at mid-range, and then increase load with a weighted vest or elevated feet. Technique cue: always keep elbows tucked and control the descent to minimize shoulder shear and maximize triceps activation.
Frequently Asked Questions
What muscles does Body-up work?
Body-up primarily targets the triceps—lateral, long, and medial heads—through elbow extension while also recruiting the anterior deltoid and pectoralis major as synergists. Scapular stabilizers and the rotator cuff assist in maintaining shoulder position; elbow extension is the main driver of force production.
What is the best bodyweight alternative to Body-up?
For a direct, compound bodyweight substitute choose parallel-bar triceps dips; they allow heavy vertical loading and strong triceps activation. Technique tip: stay more upright to bias triceps, tuck elbows close, and control the descent to protect the shoulders.
Can I build muscle without doing Body-up?
Yes—progressive overload applied through dips, diamond push-ups, close-grip push-ups, tempo manipulation, or added external load will stimulate hypertrophy. Prioritize controlled eccentrics, increasing reps or adding resistance to raise cumulative tension on the triceps.
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