Clock Push Up
The Clock Push Up is a dynamic bodyweight exercise that strengthens your chest, shoulders, and triceps by rotating hand positions like a clock face.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Clock Push Up
Description
Clock Push Up is a variation of the standard push-up that targets different muscle groups by altering hand positions like the hours on a clock.
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How to do Clock Push Up
- 01Setup
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.
- 02
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly, then push back up to the starting plank position.
- 03
Without pausing, move your right hand to a "2 o'clock" position (slightly forward and outward) and perform another push-up.
- 04
Then, move your right hand to a "3 o'clock" position (further out to the side) and perform a third push-up.
- 05
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.
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Is Clock Push Up good for beginners?
Clock Push Up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Clock Push Up?
You need Body weight to perform Clock Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Clock Push Up?
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.
What are common mistakes when doing Clock Push Up?
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.
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Free · iPhone only · Available on the App Store