Clock Push-Up
Strength · Intermediate · Chest
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Chest
- Secondary
- Shoulders, Triceps
- Equipment
- Body only
- Force
- Push
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Chest
Also works: Shoulders, Triceps
How to do it — Clock Push-Up
- 1Move into a prone position on the floor, supporting your weight on your hands and toes.
- 2Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- 3Descend by flexing at the elbow, lowering your chest toward the ground.
- 4At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.
- 5As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
- 6Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
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