10 Best Body-up Alternatives for Upper-Arm Strength

The Body-up is done lying face down. Ranked closest by our scoring: Push-ups - Close Triceps Position, the Close-grip Push-up Off Of A Dumbbell and the Medicine Ball Close Grip Push Up. A harder version, the Diamond Push-up, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Body-up

Body-upPlay demonstration
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Body-up
  1. 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.
  2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
  3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
  4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Body-up Alternatives

10 substitutes, ranked by how closely each one matches the Body-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Push-ups - Close Triceps Position

    1. Push-ups - Close Triceps Position

    96% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, taken with a narrow grip.

    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
  2. Close-grip Push-up Off Of A Dumbbell

    2. Close-grip Push-up Off Of A Dumbbell

    95% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. 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.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
  3. Medicine Ball Close Grip Push UpPlay demonstration

    3. Medicine Ball Close Grip Push Up

    93% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
  4. Bench Dip (Knees Bent)Play demonstration

    4. Bench Dip (Knees Bent)

    91% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: seated, not lying face down
  5. Narrow Push-up On Exercise BallPlay demonstration

    5. Narrow Push-up On Exercise Ball

    91% match
    • Triceps
    • Stability-ball
    • Advanced
    • Compound

    A good swap when you have a stability ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
    • Balance: harder to stay steady on than the Body-up
  6. Bench Dip On FloorPlay demonstration

    6. Bench Dip On Floor

    91% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: seated, not lying face down
  7. Close-grip Push-up (On Knees)Play demonstration

    7. Close-grip Push-up (On Knees)

    90% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
  8. Close-grip Push-upPlay demonstration

    8. Close-grip Push-up

    90% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
  9. Diamond Push-upPlay demonstration

    Progression

    9. Diamond Push-up

    90% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up
  10. Body Tricep Press

    10. Body Tricep Press

    90% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. 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.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Body-up
    • Equipment: bodyweight only, the same as the Body-up
    • Body position: lying face down, the same as the Body-up

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 Body-up 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.

Body-up FAQ

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.

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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