Clock Push Up

Description

How to Do Clock Push Up

1. 1
   Setup

   Begin in a high plank position with hands slightly wider than shoulder-width, fingers pointing forward, and body forming a straight line from head to heels.

2. 2

   Lower your chest towards the floor by bending your elbows, keeping them tucked slightly, then push back up to the starting plank position.

3. 3

   Without pausing, move your right hand to a "2 o'clock" position (slightly forward and outward) and perform another push-up.

4. 4

   Then, move your right hand to a "3 o'clock" position (further out to the side) and perform a third push-up.

5. 5

   Return your right hand to the starting position, then repeat the "clock" sequence with your left hand moving to "10 o'clock" and "9 o'clock", performing a push-up at each new position.

Tips

• Maintain core tension throughout the entire exercise to prevent your hips from sagging or rising, ensuring a stable plank position for every push-up.
• Control both the descent and ascent of each push-up, focusing on deliberate muscle engagement rather than relying on momentum for the movement.
• Vary the "clock" positions on subsequent sets or repetitions to target different angles of the chest and shoulders, such as "1 o'clock" and "5 o'clock" for a broader challenge.

Common Mistakes

• ×Allowing hips to sag or pike upwards during the push-up compromises core stability; fix this by actively bracing your abdominal muscles and glutes throughout the movement.
• ×Rushing through the hand transitions without maintaining tension reduces muscle engagement and control; fix this by moving deliberately and keeping your core tight between each push-up.
• ×Not achieving a full range of motion by only partially lowering the chest; fix this by ensuring your chest gets within an inch or two of the floor on each repetition.