Start
End
TricepsIntermediateBodyweight
Body-Up
رفع الجسم
Target Muscles
TricepsAbsForearms
Blue = primary · Gray = secondary
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- 1
Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
- 2
Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
- 3
Slowly lower your forearms back to the ground by allowing the elbows to flex.
- 4
Repeat.
Important tips
Lock out fully without hyperextending the elbow.
Keep your wrists neutral and steady.
Feel the triceps work — not the shoulders carry.
