Push-Up Challenge: Phase 2 (Control & Strength)
- Shaini Verdon
- Mar 22
- 2 min read
Updated: Apr 10
This phase is part of the 50-Day Push-Up Challenge for Women, a progressive strength program designed to help you build the strength for your first push-up.
You can read the full overview of the challenge here → 50-Day Push-Up Challenge for Women
In phase 2, we begin building more pushing strength and shoulder control.
You’ve already developed the foundation in Phase 1. Now we start to load the movement more directly while maintaining stability.
Continue practising once per day. The sequence still takes only a few minutes.
If you’re still working through the previous phase, continue there until you feel ready to move on.
You can return to Phase 1 here → Push-Up Challenge: Days 1–10
The Exercises (Days 11–20)
Plank Shoulder Taps
10–16 taps
From a strong plank position, gently tap one shoulder with the opposite hand.
This builds core stability and control under load, which is essential for push-ups.
Focus on:
keeping the hips steady
controlled, slow movement
strong shoulder support
Knee Lowering → Full Push-Up Return
6–8 repetitions
Lower down with your knees on the floor.Then press back up with straight legs.
This introduces more load on the way up while keeping control on the way down.
Focus on:
slow, controlled lowering
strong press through the arms
maintaining body alignment
Bent-Knee Down Dog Shoulder Press
6–8 repetitions
From a bent-knee down dog, bend the arms slightly and press back up.
This builds shoulder strength and pressing capacity in a different angle.
Focus on:
pushing the floor away
controlled arm movement
keeping the shoulders active
How to Practice
Repeat this sequence once per day for 10 days:
Shoulder Taps — 10–16
Knee Lowering → Push-Up Return — 6–8
Down Dog Shoulder Press — 6–8
Move slowly. Stay controlled.
What Comes Next
In the next phase, we begin working more directly with push-up strength and control through the full range of motion.
♡ Shaini
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