9 Best Floor Workouts To Build a Lean Upper Body


Begin in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up. Aim for 10-15 reps.

Diamond Push-Ups

Similar to push-ups, but place your hands close together under your chest in a diamond shape. This variation targets the triceps and chest more intensely. Aim for 8-12 reps.

Plank Shoulder Taps

Start in a plank position on your hands. Keeping your hips stable, tap your left hand to your right shoulder, then return to the starting position. Repeat on the other side.


Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, engaging your upper back muscles.

Tricep Dips

Sit on the floor with knees bent and hands behind you, fingers facing forward. Lift your hips off the ground, then bend your elbows to lower your body towards the floor.

Superman Pulses

Similar to the Superman exercise, but instead of holding the lift, pulse up and down in small movements. This adds an extra challenge to your upper back muscles.

Reverse Snow Angels

Lie face down with arms extended overhead and palms facing down. Keeping your arms straight, lift them off the ground as you squeeze your shoulder blades together.

Tricep Push-Ups

Start in a plank position with hands directly under shoulders. Lower your body by bending your elbows close to your sides, keeping them pointing back.

Arm Circles

Stand with arms extended straight out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles.