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.

Body-upWatch the Body-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Body-up

The steps for the Body-up itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Push-ups - Close Triceps Position

    1. Push-ups - Close Triceps Position

    96% match

    Triceps · Intermediate · Compound

    The same equipment, taken with a narrow grip.

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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
  5. Narrow Push-up On Exercise BallPlay demonstration

    5. Narrow Push-up On Exercise Ball

    91% match

    Triceps · Advanced · Compound

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

    • Stability-ball
    How to perform it
    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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.