Push-Up Challenge: Phase 3 (Strength & Stability)
- Shaini Verdon
- Mar 29
- 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 challenge overview here →50-Day Push-Up Challenge for Women
Build Strength Through Movement
In this phase, we begin to challenge your strength through more dynamic movement and load control.
You’ve already built:
foundational stability
shoulder awareness
initial pushing strength
Now we start to bring that together in a more active and demanding way.
Continue practising once per day. The sequence still takes only a few minutes.
If you’re still working through the previous phase, continue there. You can return to it here → Push-Up Challenge: Days 11–20
The Exercises (Days 21–30)
Plank Climbers
10–16 repetitions
From a strong plank position, bring one knee at a time toward your chest in a controlled manner.
This builds:
core strength under movement
shoulder stability
coordination
Focus on:
keeping the hips steady
moving slowly and with control
maintaining a strong plank position
Incline Push-Ups
6–10 repetitions
Place your hands on an elevated surface (bench, step, or wall) and perform push-ups from there.
This allows you to:
build strength through a fuller range of motion
reduce load while maintaining proper form
Focus on:
keeping the body aligned
controlled lowering
pressing evenly through both arms
Full Push-Up Down → Knee Push-Up Up
6–8 repetitions
Lower down in a full push-up position. Then bring the knees to the floor and press back up.
This builds:
strength through the full lowering phase
control under load
confidence in the push-up pattern
Focus on:
slow, controlled lowering
maintaining alignment through the body
strong, steady press back up
How to Practice
Repeat this sequence once per day:
Plank Climbers — 10–16
Incline Push-Ups — 6–10
Full Push-Up Down → Knee Push-Up Up — 6–8
Move with control. Quality over speed.
What Comes Next
In the next phase, we begin working closer to the full push-up movement, building strength through deeper ranges and more direct loading.
♡ Shaini
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