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.
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.
How to Do Clock Push Up
- 1Setup
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
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly, then push back up to the starting plank position.
- 3
Without pausing, move your right hand to a "2 o'clock" position (slightly forward and outward) and perform another push-up.
- 4
Then, move your right hand to a "3 o'clock" position (further out to the side) and perform a third push-up.
- 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.
Variations
Band close grip push up
Enhance your chest, triceps, and shoulders with the Band Close Grip Push-Up. This advanced bodyweight exercise uses a resistance band to intensify muscle
Decline Push Up
Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.
Cobra Push up
Strengthen your chest, shoulders, and triceps with the Cobra Push-up. This bodyweight exercise also improves spinal mobility and engages your core
Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
Related Exercises
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
Negative Push-up
Strengthen your chest, shoulders, and triceps with negative push-ups. Master the controlled eccentric phase to build strength for full push-ups.
Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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