You want to build upper body strength but don’t have a gym membership or equipment at home. Maybe you’re tired of scrolling through complicated workout videos that require dumbbells you don’t own. Or you’re looking for something you can actually do in your living room without buying anything. The truth is you don’t need fancy equipment to strengthen your arms, chest, shoulders, and back. Your bodyweight is enough to create real results.

This article gives you 10 no equipment upper body circuits you can do right now. Each circuit targets different muscle groups and fitness levels, from absolute beginners to advanced athletes. You’ll find detailed breakdowns of how each circuit works, who it’s best for, and how to progress as you get stronger. Pick the circuits that match your current fitness level and start building the upper body strength you want.

1. Body Muscle Matters Foundation Circuit

This circuit builds upper body strength through five fundamental movements that work together to hit every major muscle group. You’ll perform standard push-ups, plank holds, inchworms, arm circles, and wall angels in sequence. The foundation circuit gives you a balanced upper body home workout that strengthens your chest, shoulders, back, and arms without requiring any equipment beyond floor space and a wall.

How the Body Muscle Matters foundation circuit works

You complete 3 rounds of the entire circuit with 60 seconds of rest between rounds. Each exercise targets specific muscle groups while building functional strength you can use in daily activities. Start with 10 push-ups (modify to knee push-ups if needed), hold a plank for 30 seconds, perform 8 inchworms, do 15 forward arm circles followed by 15 backward arm circles, and finish with 12 wall angels. This structure ensures you hit pushing movements, core stability, and shoulder mobility in under 15 minutes.

The foundation circuit works because it combines strength building exercises with mobility movements that prevent injury and improve range of motion.

Who the Body Muscle Matters foundation circuit is best for

This circuit suits beginners who want to build a solid base of upper body strength. You should choose this workout if you can already do a few push-ups from your knees or toes, hold a plank for at least 20 seconds, and want a structured routine that builds consistency. The circuit also works well for intermediate lifters coming back from a break who need to rebuild their foundation before tackling more advanced movements.

Tips to progress the Body Muscle Matters foundation circuit

Increase your push-up count by 2 reps every week once you can complete all three rounds with proper form. Add 10 seconds to your plank hold when 30 seconds feels easy. You can also reduce rest periods to 45 seconds between rounds to increase intensity without changing the exercises themselves. Another progression method involves slowing down each repetition to increase time under tension, which builds more muscle strength than rushing through movements.

2. Beginner Wall and Incline Push Circuit

This circuit uses wall push-ups and incline push-ups at varying heights to build the strength you need for regular floor push-ups. You start with the easiest variation (wall push-ups) and progress through different angles using a sturdy chair, couch, or countertop. The beginner wall and incline push circuit creates a pathway for anyone who struggles with traditional push-ups to develop chest, shoulder, and tricep strength through gradual progression.

How the beginner wall and incline push circuit works

You perform 4 rounds of this circuit with exercises arranged from easiest to hardest within each round. Complete 12 wall push-ups with your hands on a wall at chest height, then immediately do 10 high incline push-ups using a countertop or high surface. Move to 8 medium incline push-ups using a chair or couch, and finish with 6 low incline push-ups using a sturdy coffee table or bottom stair step. Rest 90 seconds between rounds to allow full recovery since you’re building strength, not endurance.

This gradual decrease in height within each round teaches your muscles to handle progressively more of your bodyweight while maintaining proper form.

Who the beginner wall and incline push circuit is best for

This upper body home workout suits absolute beginners who can’t do a single floor push-up yet or anyone recovering from an upper body injury. You benefit most from this circuit if standard push-ups feel impossible or if you lose proper form after just one or two reps. The circuit also works well for older adults who want to build functional pushing strength safely without risking shoulder or wrist strain from floor-based movements.

Tips to progress the beginner wall and incline push circuit

Lower your incline angle by 2-3 inches every two weeks once you complete all rounds with solid form. Add 2 reps to each exercise when the current numbers feel manageable. You can also increase to 5 rounds instead of 4 to build more endurance before moving to lower angles. Track which surface heights you use so you can measure your progress objectively and know exactly when to advance to the next level.

3. Arms and Shoulders Burner Circuit

This circuit isolates arms and shoulders through high-repetition movements that create serious muscle burn and endurance. You’ll cycle through shoulder taps, tricep dips using a chair, plank to downward dog transitions, arm pulses, and pike push-ups without rest between exercises. The arms and shoulders burner circuit delivers targeted upper body training that builds muscular endurance and definition in your deltoids, triceps, and biceps.

How the arms and shoulders burner circuit works

You perform 5 rounds of this circuit with minimal rest between exercises within each round. Start in a plank position and complete 20 shoulder taps (10 per side), transition immediately to 15 tricep dips on a chair or sturdy surface, flow into 10 plank to downward dog movements, hold your arms straight out to the sides and pulse for 30 seconds, then finish with 8 pike push-ups. Rest 45 seconds between complete rounds. This structure keeps your shoulders and arms under constant tension for maximum muscle fatigue and growth stimulus.

The continuous movement pattern without rest between exercises forces your muscles to work while fatigued, which builds exceptional endurance and mental toughness.

Who the arms and shoulders burner circuit is best for

This upper body home workout suits intermediate fitness enthusiasts who can already hold a solid plank for 45 seconds and complete 10 regular push-ups with good form. You should choose this circuit if you want to increase muscular endurance in your arms and shoulders rather than just raw strength. The workout also benefits athletes who need shoulder stability and stamina for sports like swimming, tennis, or climbing.

Tips to progress the arms and shoulders burner circuit

Add 2 reps to each exercise every week once you can complete all five rounds without breaking form. Reduce your rest periods to 30 seconds between rounds to increase intensity. You can also slow down each repetition to increase time under tension, which builds more muscle than rushing through movements. Another effective progression involves adding a sixth round once five rounds feel manageable.

4. Plank and Shoulder Tap Circuit

This circuit builds core stability and shoulder strength simultaneously through controlled movements that challenge your balance and control. You maintain a plank position while alternating shoulder taps, add push-ups between tap sets, and include side plank variations to hit different angles. The plank and shoulder tap circuit strengthens your entire upper body while forcing your core to work overtime to prevent rotation and maintain proper alignment throughout each movement.

How the plank and shoulder tap circuit works

You complete 4 rounds of this circuit with 60 seconds of rest between rounds. Start in a high plank position and perform 16 shoulder taps (8 per side), immediately drop into 8 push-ups, transition to a right side plank for 20 seconds, return to high plank for another 16 shoulder taps, complete 8 more push-ups, then hold a left side plank for 20 seconds. This upper body home workout structure keeps your shoulders, chest, and core engaged for 3-4 minutes per round, building both strength and endurance through continuous tension.

The alternating shoulder taps force your core to resist rotation while your supporting arm handles extra load, which builds exceptional stability and control.

Who the plank and shoulder tap circuit is best for

This circuit suits intermediate exercisers who can hold a plank for at least 45 seconds and complete 10 consecutive push-ups with proper form. You benefit most from this workout if you want to improve core stability while building upper body strength or if you need better shoulder control for sports or daily activities. The circuit also works well for anyone who finds standard planks boring and wants more dynamic movements that deliver better results.

Tips to progress the plank and shoulder tap circuit

Increase your shoulder taps to 20 per set (10 per side) once you complete all rounds without breaking form. Add 2-4 push-ups to each set when the current number feels manageable. You can also extend your side plank holds to 30 seconds or add hip dips during the side plank to increase difficulty. Another progression involves reducing rest periods to 45 seconds between rounds to build greater muscular endurance.

5. Posture and Back Strength Circuit

This circuit targets back muscles and postural alignment through movements that reverse the effects of sitting and slouching. You perform reverse snow angels, prone Y raises, superman holds, wall slides, and scapular push-ups in sequence. The posture and back strength circuit strengthens your upper back, rear deltoids, and lower traps while teaching your body proper shoulder and spine positioning for better daily posture and reduced upper body tension.

How the posture and back strength circuit works

You complete 3 rounds of this upper body home workout with 75 seconds of rest between rounds.

Lie face down and perform 15 reverse snow angels by slowly moving your arms from overhead to your sides along the floor, stand and complete 12 wall slides by pressing your back against a wall while sliding your arms up and down, return to the floor for 12 prone Y raises with your arms extended at 45-degree angles, hold a superman position for 20 seconds by lifting your chest and legs off the ground, then finish with 10 scapular push-ups in a plank position by squeezing and separating your shoulder blades.

This structure prioritizes back activation and scapular control while building endurance in muscles that typically get neglected.

These movements counteract forward shoulder posture and strengthen the exact muscles that keep your spine aligned and pain-free during daily activities.

Who the posture and back strength circuit is best for

This circuit suits desk workers and anyone dealing with rounded shoulders or upper back tension from prolonged sitting. You benefit most from this workout if you experience tightness between your shoulder blades or if your shoulders naturally roll forward when you’re not thinking about posture. The circuit also works well for beginners who want to build back strength before attempting pull-up variations that require more advanced strength.

Tips to progress the posture and back strength circuit

Add 3 reps to each exercise every two weeks once you complete all rounds with controlled movements and proper form. Increase your superman hold to 30 seconds when 20 seconds feels easy. You can also add resistance by holding light water bottles during prone Y raises or wearing a backpack with books during wall slides. Another effective progression involves performing the entire circuit twice with 2 minutes of rest between full cycles.

6. Ten Minute EMOM Upper Body Circuit

This circuit uses the EMOM format (Every Minute On the Minute) to structure your upper body home workout into timed intervals that balance work and rest automatically. You perform a specific exercise at the start of each minute, complete the prescribed reps, then rest for whatever time remains before the next minute begins. The ten minute EMOM upper body circuit rotates through five exercises twice, building strength and conditioning through short bursts of intense effort followed by built-in recovery periods.

How the ten minute EMOM upper body circuit works

You set a timer for 10 minutes and complete a different exercise at the start of each minute. Minute 1 starts with 10 push-ups, minute 2 requires 12 plank shoulder taps, minute 3 includes 8 pike push-ups, minute 4 demands 15 tricep dips on a chair, and minute 5 involves 10 inchworms. The cycle repeats for minutes 6 through 10 with the same exercises in the same order. Your rest period each minute depends on how quickly you finish the reps, which creates natural motivation to maintain efficient movement and proper form.

The EMOM structure teaches you to work with urgency while preserving quality, since rushing through sloppy reps leaves you more fatigued for the next minute.

Who the ten minute EMOM upper body circuit is best for

This circuit suits intermediate to advanced exercisers who can complete all listed exercises with solid form and want a time-efficient workout that fits into busy schedules. You benefit most from this format if you respond well to timed challenges or need accountability built into your routine. The workout also works perfectly for anyone who struggles with workout consistency because you can complete an effective upper body session in just 10 minutes.

Tips to progress the ten minute EMOM upper body circuit

Add 2 reps to each exercise once you consistently finish with 15+ seconds of rest each minute. Extend the workout to 15 or 20 minutes by adding more exercises or repeating the cycle additional times. You can also increase difficulty by choosing harder exercise variations like diamond push-ups instead of regular push-ups or extending your inchworms into full burpees.

7. Low Impact Seated Upper Body Circuit

This circuit eliminates lower body demands entirely by keeping you seated throughout the entire upper body home workout. You perform seated arm circles, seated alternating punches, seated overhead presses with palms together, seated row pulls, and seated chest compressions using just your bodyweight and isometric tension. The low impact seated upper body circuit builds strength and endurance without stressing your joints, back, or legs while still delivering effective muscle activation in your arms, shoulders, chest, and upper back.

How the low impact seated upper body circuit works

You sit in a sturdy chair with your feet flat on the floor and complete 4 rounds of this circuit with 60 seconds of rest between rounds.

Start with 20 large arm circles (10 forward, 10 backward), immediately punch forward with alternating arms for 30 seconds at a steady pace, press your palms together overhead and hold for 20 seconds while pushing hard, pull your elbows back behind you while squeezing your shoulder blades for 15 reps, then press your palms together in front of your chest for 20 seconds while contracting your chest muscles.

This structure maintains constant muscle tension through controlled movements and isometric holds that build strength without requiring you to move from your seated position.

Isometric holds like the overhead palm press and chest compression create significant muscle activation despite zero external resistance, making this circuit effective even without equipment.

Who the low impact seated upper body circuit is best for

This circuit suits seniors, individuals with mobility limitations, or anyone recovering from lower body injuries who still want to maintain upper body strength.

You benefit most from this workout if standing exercises cause pain or balance issues, if you need a workout you can do from a wheelchair, or if you want gentle strength training that won’t aggravate existing joint problems. The circuit also works well for office workers who want to stay active during breaks without changing clothes or working up a sweat.

Tips to progress the low impact seated upper body circuit

Increase your isometric hold times by 5 seconds every two weeks once you complete all rounds without losing tension or proper form.

Add light water bottles or canned goods to create external resistance during arm circles and punches when bodyweight alone feels too easy. You can also increase to 5 or 6 rounds instead of 4 to build greater endurance. Another progression involves slowing down your punches to half speed, which creates more time under tension and builds additional strength without requiring any equipment.

8. Strength Endurance Ladder Circuit

This circuit uses a ladder rep scheme that increases and decreases repetitions throughout the workout to build both strength and endurance simultaneously.

You start with low reps, climb to high reps, then descend back down through four core exercises: push-ups, tricep dips, plank to push-up transitions, and arm pulses. The strength endurance ladder circuit challenges your muscles differently than standard sets by forcing them to adapt to changing rep ranges within a single upper body home workout, which builds exceptional work capacity and mental resilience.

How the strength endurance ladder circuit works

You perform one complete ladder that climbs up and back down through specific rep counts.

Start with 5 push-ups, 5 tricep dips, 5 plank to push-up transitions, and 10 seconds of arm pulses. Rest 30 seconds, then climb to 8 reps of each exercise (16 seconds for arm pulses). Continue to 10 reps after another 30 second rest, then 12 reps at the peak. After reaching the top, you descend back down through 10, 8, and finally 5 reps with 30 seconds of rest between each level.

This structure keeps your muscles under tension for extended periods while varying the intensity through different rep ranges.

The ascending and descending pattern prevents your muscles from adapting to a fixed rep range, which creates continuous growth stimulus throughout the entire workout.

Who the strength endurance ladder circuit is best for

This circuit suits intermediate exercisers who can complete 15+ consecutive push-ups and want to build muscular endurance for sports or daily activities. You benefit most from this workout if standard 3 sets of 10 reps routines feel stale or if you need to increase your work capacity without adding equipment. The circuit also works well for athletes preparing for events that require sustained upper body effort.

Tips to progress the strength endurance ladder circuit

Add one additional level to your ladder by including 15 reps at the peak once you complete the full circuit without form breakdown. Reduce your rest periods to 20 seconds between levels when 30 seconds feels too generous. You can also increase the difficulty by performing diamond push-ups instead of regular push-ups or adding a push-up between each plank to push-up transition to create more total volume.

9. Advanced Power Push Circuit

This circuit combines explosive movements with strength-based holds to build maximum upper body power and control.

You perform plyometric push-ups, explosive pike push-ups, clapping shoulder taps, dynamic inchworm to push-up combinations, and tuck plank holds in rapid succession. The advanced power push circuit develops fast-twitch muscle fibers in your chest, shoulders, and arms while demanding exceptional core stability and coordination throughout each explosive repetition.

How the advanced power push circuit works

You complete 4 rounds of this upper body home workout with 90 seconds of rest between rounds to allow full recovery for maximum power output.

Start with 8 plyometric push-ups where you explosively push yourself off the ground, immediately transition to 10 explosive pike push-ups by driving your hips up with force, perform 12 clapping shoulder taps in plank position by quickly alternating hands while clapping between taps, flow into 6 inchworm to push-up combinations where you walk out and explode through the push-up, then finish with a 30 second tuck plank hold by bringing your knees toward your elbows while maintaining tension. This structure prioritizes power development through explosive movements followed by an isometric hold that tests your remaining strength.

Explosive movements recruit more muscle fibers simultaneously than slow controlled reps, which builds greater strength and power in less time.

Who the advanced power push circuit is best for

This circuit suits advanced athletes who can complete 20+ consecutive push-ups with perfect form and want to develop explosive upper body power. You should choose this workout if standard push-ups feel too easy or if your sport requires quick powerful movements like throwing, striking, or rapid direction changes. The circuit also benefits experienced lifters who want challenging bodyweight training that builds athletic performance rather than just muscle size.

Tips to progress the advanced power push circuit

Increase your plyometric push-up height by aiming to get your hands higher off the ground with each rep once you complete all rounds without form breakdown. Add 2 reps to each exercise when the current numbers feel manageable. You can also reduce rest periods to 60 seconds between rounds to build power endurance. Another progression involves adding a clap during your plyometric push-ups or performing the entire circuit twice with 3 minutes of rest between full cycles.

10. Total Upper Body Finisher Circuit

This circuit combines high-repetition movements with isometric holds to completely exhaust your upper body muscles in under 10 minutes. You cycle through max-effort push-ups, extended plank holds, controlled tricep dips, wide-arm push-ups, and hollow body holds without scheduled rest until you finish. The total upper body finisher circuit works as a standalone upper body home workout or as an intense final challenge after your main training session to squeeze out every last bit of strength from your chest, shoulders, arms, and core.

How the total upper body finisher circuit works

You complete 2 rounds of this circuit by performing each exercise to near failure rather than counting specific reps. Start with as many push-ups as you can do with proper form, immediately hold a plank position for 45 seconds, transition to tricep dips on a chair until your arms shake, perform wide-arm push-ups with hands placed wider than shoulder width until you can’t complete another rep, then finish with a 30 second hollow body hold by lying on your back with arms extended overhead and legs slightly lifted. Rest 2 minutes between rounds to allow partial recovery.

Pushing each exercise to near failure creates maximum muscle fatigue and triggers the strongest growth response your body can produce without external weights.

Who the total upper body finisher circuit is best for

This circuit suits intermediate to advanced exercisers who can complete 15+ consecutive push-ups and want to maximize muscle growth in minimal time. You benefit most from this workout if you need a quick but brutal upper body session or want to add serious intensity at the end of your regular training. The circuit also works well for anyone who responds better to effort-based training rather than counting reps.

Tips to progress the total upper body finisher circuit

Add a third round once you complete two rounds without completely gassing out. Increase your plank and hollow body hold times by 10 seconds every two weeks. You can also reduce your rest period to 90 seconds between rounds to build greater conditioning capacity. Another progression involves performing the entire circuit as a single unbroken round where you move from exercise to exercise with zero rest until you finish all five movements.

Final thoughts

You now have ten complete upper body home workout circuits that require zero equipment and deliver real results. Each circuit targets different fitness levels and goals, which means you can pick the ones that match where you are right now and progress as you build strength. Start with two or three circuits per week and focus on proper form over speed or rushing through high reps to see consistent improvement.

Building upper body strength at home works because consistency beats intensity every single time. Pick one circuit from this list and commit to practicing it for at least two weeks before switching to a different variation. Track your progress by writing down how many rounds you complete or how long you can hold challenging positions without breaking form.

Ready to build total body strength beyond just your upper body? Visit Body Muscle Matters for complete workout guides, nutrition advice, and practical tips that help you reach your fitness goals faster without wasting time on methods that don’t work.