Clock Push Up
Description
The clock push-up performs push-ups while walking the hands around in a circle (like clock positions) between reps. Each rep is at a slightly different hand angle, providing varied chest and shoulder loading throughout the set.
Equipment Required
Clock Push Up Instructions
- Start in a push-up position.
- Perform one push-up.
- Walk your hands to a new position — rotating clockwise around an imaginary clock face.
- Perform another push-up at the new angle.
- Continue walking hands and doing push-ups around the full circle.
- Each position loads the chest and shoulders differently.
- Reverse direction on the next set.
- Aim for 8 to 12 positions around the clock.
Clock Push Up Form & Visual
Clock Push Up Benefits
- Varied loading angles in one set
- Targets the chest from multiple positions
- No equipment needed
- Engaging and creative variation
- Builds adaptable pressing strength
- Develops body awareness
Clock Push Up Muscles Worked
- Pectoralis major (varied angles)
- Triceps brachii
- Anterior deltoid
- Core (stabilizer)
Clock Push Up Variations & Alternatives
- Standard Push-Up
- Wide to Narrow Push-Up
- Typewriter Push-Up
- Archer Push-Up
- Rotational Push-Up
