Strength Strength Training Upper-Body Progression: Beginner Through Advanced By Paige Waehner facebook linkedin Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Paige Waehner Updated on January 05, 2021 Print This upper-body progression workout shares how to go from beginner exercises to their more advanced versions. You'll know you're ready to move to the next level once you can easily perform two to three sets of up to 16 reps with perfect form. To use this progression as a workout, you can either do each exercise listed under a specific fitness level (say, do all the beginner exercises) one after the other for 10 to 16 reps each, or you can do one at a time for up to three sets of 10 to 16 reps. You can also mix and match exercises from different levels if you wish. See your doctor before beginning this or any other workout program if you have any injuries or health conditions. This helps ensure that these are safe exercises for you. Pushups Progression Stocksy Beginner: Pushups on kneesThe beginner version of the pushup is performed with your knees on the floor, giving your back more support. Intermediate: Pushups on toesBy lifting your knees and shifting your weight to your toes, you now have your entire body involved. A strong core is needed to do this move with good form. Advanced: Decline pushups on a ballElevating your feet on an unstable surface, such as an exercise ball, makes this an advanced exercise. Chest Press Progression Dave and Les Jacobs / Blend Images / Brand X Pictures / Getty Images Beginner: Chest press on a stable surfaceDoing a chest press on the floor, a bench, or a step offers some stability and support while working your chest muscles. Intermediate: Chest press on a ballBy moving to a ball, you add instability to the exercise. This forces you to work your legs and core at the same time as you work your chest. Advanced: One-arm chest press on a ballThe ball adds plenty of intensity, but try one arm at a time and you'll really feel your entire body work on this exercise. Another advanced progression is the incline chest press. Chest Fly Progression gilaxia / Getty Images Beginner: Chest fly on a bench or stepThe fly is a classic chest exercise targeting the outer portion of the chest. Keep your elbows slightly bent as you lower the weights down to torso level. As a beginner, you can also use a chest fly machine. Intermediate: Chest fly on a ballDoing the chest fly on a ball means you have to use your legs and core to stay balanced as you lower the weights. Advanced: One-arm chest fly on a ballUsing one arm at a time is a challenge, especially if you're on an unstable surface. The incline dumbbell fly is another advanced version of this exercise. Back Extension Progression Caiaimage / Robert Daly / Getty Images Beginner: Back extensionThe basic back extension is a simple, easy way to work the lower back. Intermediate: Back extension, upper and lowerYou can add intensity to this movement by lifting both your chest and legs off the floor at the same time. Advanced: Back extension on a ballAn exercise ball adds instability and, therefore, intensity to the traditional back extension. That makes it good for strengthening both your back and core. Lat Progression Creative-Family / iStock / Getty Images Beginner: Lat pulldownThis is a great exercise for beginners. It targets the latissimus dorsi muscles, which are the large muscles on either side of the back. You can use a resistance band, suspension trainer, or a lat pulldown machine. Intermediate: Dumbbell rowThe dumbbell bent over row also targets the lats and is a bit harder because you're bent forward at the waist, which challenges your abs and back. Advanced: One-armed row on one legStanding on one leg and lifting just one arm at a time makes the dumbbell bent over row even more challenging. Keep your hips square to the floor throughout the move. Overhead Press Progression Thomas Barwick / Getty Images Beginner: Overhead pressThis move is great for the shoulders and can be done seated or standing. Intermediate: Overhead press on one legMake this exercise more difficult by standing on one leg, creating more of a balance challenge. A transition to this intermediate move could include first doing the overhead press while kneeling on one knee. Advanced: Z pressThe Z press is an extremely advanced way to work your shoulders because you are sitting flat on the ground, reducing your ability to use your leg muscles to help stabilize your body. A slightly easier, yet still advanced option is the one-arm press. Triceps Progression Getty Images Beginner: Triceps extension with a bandThere are different types of extensions, and this version is great for beginners. Keep one hand in place as you straighten the other arm, squeezing your back muscles. Intermediate: Triceps dipsKeep your hips close to the chair or step as you bend your elbows, and only lower to about 90 degrees. You can add intensity by extending your feet further out. (If you have shoulder or wrist problems, you may want to skip this exercise.) Advanced: Ball triceps dipsBy using a ball instead of a chair or step, you add difficulty to this exercise. This is a tough move and your balance will be compromised, so you may want to prop the ball against the wall your first time. Bicep Progression A bicep curl exercise. Christopher Futcher / Getty Images Beginner: Bicep curlsWhen doing bicep curls, make sure you don't swing the weights and that you keep a slight bend in your elbows rather than locking the joints. You can use dumbbells, a barbell, resistance bands, or cables for this move. Intermediate: Bicep curls on one legBy standing on one leg, your balance is challenged right along with your biceps, making this exercise great for your upper body and core. Advanced: Preacher curlOne way to add difficulty to bicep curls is by changing the angle of the move, as in the preacher curl. Perform this exercise slowly and in a controlled motion to avoid injury. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit