Clock Push-up

Clock Push-up

The Clock Push-up is an advanced variation of the traditional push-up that targets the chest, shoulders, triceps, and core muscles. This exercise gets its name from the movement pattern involved, resembling the motion of a clock's hands. The Clock Push-up requires a great amount of strength, stability, and control to perform correctly. To execute this exercise, you start in a high plank position with your hands shoulder-width apart and arms fully extended. Instead of lowering your body straight down like in a regular push-up, you perform a push-up while rotating your torso to one side. As you lower yourself down, one hand moves towards the opposite shoulder, forming a diagonal line. Once you've completed the push-up on one side, you return to the starting position and repeat the movement on the other side. The Clock Push-up not only engages the muscles used in a regular push-up but also challenges the core muscles and improves rotational stability. By adding this exercise to your routine, you can enhance overall upper body strength, increase muscle endurance, and promote better body control. Remember, this exercise requires proper form and technique, so it's crucial to have a solid foundation of strength and stability before attempting it. So, why not give the Clock Push-up a try and take your upper body workout to the next level?


  • Start in a traditional push-up position with your hands shoulder-width apart and your body in a straight line from head to toe.
  • Lower your body to the ground by bending your arms and keeping your elbows close to your sides.
  • As you push back up, rotate your body slightly to the right and extend your right arm straight out in front of you, like the hand of a clock pointing to 12 o'clock.
  • Repeat the push-up, but this time rotate your body to the left and extend your left arm straight out in front of you, pointing to 12 o'clock.
  • Continue alternating the rotation from right to left with each push-up repetition.
  • Perform the desired number of repetitions without compromising proper form.

Tips & Tricks

  • Engage your core throughout the movement.
  • Maintain proper form with your hands shoulder-width apart on the ground.
  • Control your descent while lowering yourself to the ground.
  • Focus on pushing through the chest and shoulders to rise back up.
  • Breathe steadily throughout the exercise.
  • Gradually increase the number of repetitions and sets as you become stronger.
  • Incorporate clock push-ups into a well-rounded upper body workout routine.
  • Ensure you're using a supportive and stable surface for performing clock push-ups.
  • Listen to your body and take rest days as needed.
  • Consult with a fitness professional if you have any specific concerns or limitations.


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