Level Two: Push-Up Mini Course
Welcome to Level 2 of the Push-Up Mini Course! This level is all about building the strength, control, and body awareness needed to move closer to a full push-up. You’ll work on mastering slower, more demanding movements like push-up negatives and low-position holds, while continuing to reinforce solid form through kneeling and elevated variations. These exercises challenge your upper body, core, and stability in new ways—helping you bridge the gap between beginner modifications and full bodyweight push-ups.
Work through each movement at your own pace. Once you can confidently complete all the reps or holds with proper form, you’ll be ready for Level 3.
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Learn how to navigate and get the most out of this course.
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Push-Up Negative | 10 Seconds 5 REPS
Push-Up Negatives focus on the lowering (eccentric) phase of the push-up. You’ll descend slowly from a plank or kneeling position, teaching your body control, alignment, and strength under tension.
Push-Up Negatives focus on the lowering (eccentric) phase of the push-up. You’ll descend slowly from a plank or kneeling position, teaching your body control, alignment, and strength under tension.
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Low Push-Up Hold | 10 Seconds 5 REPS
This is an isometric hold at the bottom of a push-up. Holding near the floor builds raw strength and control in the most difficult part of the movement.
This is an isometric hold at the bottom of a push-up. Holding near the floor builds raw strength and control in the most difficult part of the movement.
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Elevated Push-Ups | 10 REPS
Elevated Push-Ups are performed with your hands on a raised surface (bench, box, countertop). This reduces the load while training the full push-up range.
Elevated Push-Ups are performed with your hands on a raised surface (bench, box, countertop). This reduces the load while training the full push-up range.
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Up Dog Push-Ups | 10 REPS (optional)
This dynamic movement flows from a push-up position into an Upward Facing Dog, combining strength, control, and spinal extension. It’s optional and should only be done if your low back feels good.
This dynamic movement flows from a push-up position into an Upward Facing Dog, combining strength, control, and spinal extension. It’s optional and should only be done if your low back feels good.
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Kneeling Push-Ups | 10 REPS
Kneeling Push-Ups allow you to practice the full movement pattern of a push-up with reduced intensity. With the knees grounded, it’s easier to control form while building strength in the chest, arms, and core.
Kneeling Push-Ups allow you to practice the full movement pattern of a push-up with reduced intensity. With the knees grounded, it’s easier to control form while building strength in the chest, arms, and core.
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You’ve Earned It—Step Into Level 3.
If you made it through Level 2, you’re stronger, more stable, and ready for the real thing. Now it’s time to own your push-up.
In Level 3, you'll train full push-ups from the floor, explosive reps, and advanced variations like diamond and wide-arm push-ups. This is the final stage—and your chance to build true mastery.
Ready to finish what you started?
