Level Three: Push-Up Mini Course
Level 3 challenges you to apply everything you’ve built in earlier levels. These advanced variations push your strength, endurance, and control to the next level. You’ll work through explosive reps, dead stops, and new hand placements to develop a complete, confident push-up. Once you can perform these movements with consistency and form, you’ve truly mastered the push-up.
By the end of this level, you’ll be able to perform 10 full-range push-ups from the floor with clean form and body control. You’ll also have the strength and versatility to explore push-up variations and continue progressing beyond the basics.
-
Learn how to navigate and get the most out of this course.
-
-
Dead Stop Push-Up
The Dead Stop Push-Up starts and ends with your chest on the ground. Each rep begins from a complete rest, forcing you to generate strength from a full stop—no momentum, just muscle.
The Dead Stop Push-Up starts and ends with your chest on the ground. Each rep begins from a complete rest, forcing you to generate strength from a full stop—no momentum, just muscle.
-
Full Push-Up
The standard full push-up is the baseline strength move this entire course has prepared you for. Body in a straight line, lowering under control, pressing back up strong.
The standard full push-up is the baseline strength move this entire course has prepared you for. Body in a straight line, lowering under control, pressing back up strong.
-
Explosive Elevated Push-Up
This dynamic variation is done with hands on an elevated surface and focuses on speed and power. It helps develop explosive strength and fast-twitch muscle response.
This dynamic variation is done with hands on an elevated surface and focuses on speed and power. It helps develop explosive strength and fast-twitch muscle response.
-
Wide Arm Push-Up
This variation uses a wider hand placement to shift more emphasis to the chest muscles and reduce tricep involvement. It also adds a slight stability challenge.
This variation uses a wider hand placement to shift more emphasis to the chest muscles and reduce tricep involvement. It also adds a slight stability challenge.
-
Diamond Push-Up
This close-grip push-up variation emphasizes the triceps and inner chest. It requires more control and core tension and can be quite challenging even for experienced athletes.
This close-grip push-up variation emphasizes the triceps and inner chest. It requires more control and core tension and can be quite challenging even for experienced athletes.
-