Body Beats

BodyBeats

Quick workout

Upper-Body Strength

10 min
Upper Body

Build arms, chest, and back. Works with just bodyweight or add dumbbells to level up.

Format: Each exercise 30 seconds on, 10 seconds rest. Complete 3 rounds.

Diamond Push-Ups

30 seconds

Hands close together forming a diamond shape, lower and push up. Targets triceps and chest.

Option: Drop to knees if full diamond push-ups are too tough.

Step-by-step
1

Start in a high plank with hands close together forming a diamond shape.

2

Keep your body in a straight line.

3

Lower your chest toward your hands.

4

Push back up to start.

5

Keep elbows close to your body.

6

Breathe out as you push up.

Diamond Push-Ups

  • Zeros in on triceps and inner chest
  • Gives you that horseshoe arm shape
  • Feels challenging in the best way

Diamond Push-Ups

Upper body

Move type

Strength

Targets

Triceps Chest Shoulders

Arm Circles

30 seconds

Extend arms out to the sides, make small forward circles for 15 seconds, then backward.

Option: Hold light dumbbells for a serious shoulder burn.

Step-by-step
1

Stand tall with arms extended straight out to the sides.

2

Make small forward circles with your arms.

3

Continue for 15-20 seconds.

4

Reverse direction and make backward circles.

5

Keep shoulders down and core braced.

6

Breathe steadily.

Arm Circles

  • Warms up and strengthens shoulders gently
  • Improves mobility and blood flow
  • Perfect way to start or finish any session

Arm Circles

Upper body

Move type

Mobility Stability

Targets

Shoulders Coordination

Superman Pulls

30 seconds

Lie face down, lift your upper body, pull elbows back like you are rowing.

Option: Hold light dumbbells to mimic a proper dumbbell row.

Step-by-step
1

Lie face down with arms extended overhead.

2

Lift your chest and arms off the floor.

3

Pull your elbows back toward your sides.

4

Squeeze your shoulder blades.

5

Extend arms forward again.

6

Lower with control.

Superman Pulls

  • Strengthens upper back and improves posture
  • Feels like flying and strengthening at the same time
  • Balances out all the pushing we do

Superman Pulls

Upper body

Move type

Strength Stability

Targets

Back Shoulders Posture

Tricep Dips

30 seconds

Hands on a sturdy chair edge or the floor behind you, lower your body by bending your elbows, then push back up.

Option: Bend your knees more to make it easier, or extend legs straight for a harder version.

Step-by-step
1

Sit on the edge of a sturdy chair or bench with hands gripping the edge beside your hips.

2

Slide your hips off the edge and straighten your arms.

3

Bend your elbows to lower your body straight down.

4

Lower until your elbows are at about 90 degrees.

5

Push through your hands to straighten your arms and return to start.

6

Keep shoulders down away from your ears.

Tricep Dips

  • Tones the backs of your arms — goodbye bingo wings, hello definition
  • Strengthens the muscles that help you push open heavy doors
  • Quick win that makes your arms feel stronger fast

Tricep Dips

Upper body

Move type

Strength

Targets

Triceps Chest Shoulders

Pike Push-Ups

30 seconds

In a downward dog position, bend elbows to lower your head toward the ground. Targets shoulders.

Option: Elevate feet on a step or bench to increase difficulty.

Step-by-step
1

Start in downward dog position with hips high.

2

Bend your elbows to lower your head toward the floor.

3

Keep your body in an inverted V shape.

4

Press back up to start.

5

Keep core tight.

6

Breathe out as you press up.

Pike Push-Ups

  • Builds strong shoulders and upper chest
  • Prepares you for handstand push-ups
  • Feels like an inverted press — super effective

Pike Push-Ups

Upper body Core

Move type

Strength

Targets

Shoulders Chest Triceps

Shake out your arms between rounds. No rush.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.