Clock Push Up

Clock Push Up


This exercise involves performing a push up while simultaneously lifting one hand off the ground and rotating the torso to reach towards the ceiling with the lifted hand. The movement is then repeated on the other side, creating a "clock" motion with the hands. This exercise targets the chest, shoulders, and core muscles.

Muscle Group

Equipment Required

Clock Push Up Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Lower your body down towards the ground, keeping your elbows close to your sides.
  3. As you push back up, lift one hand off the ground and rotate your body to the side, extending your arm towards the ceiling.
  4. Return to the plank position and repeat on the other side.
  5. Continue alternating sides for the desired number of repetitions.

Clock Push Up Form & Visual

Clock Push Up

Clock Push Up Benefits

  • Targets the chest, triceps, and shoulders
  • Improves upper body strength and endurance
  • Engages the core muscles for stability
  • Increases range of motion in the shoulders
  • Can be modified for different fitness levels

Clock Push Up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Core muscles (abdominals and obliques)

Clock Push Up Variations & Alternatives