Clock Push-up

The clock push-up is a dynamic bodyweight exercise that targets the chest, triceps, shoulders, and core. It involves a rotational movement where one arm extends out to the side as you lower into a push-up, increasing the challenge to stability and coordination.

Quick Facts

How to Do Clock Push-up

Follow these step-by-step instructions to perform Clock Push-up with proper form and technique.

1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
4. Push back up to the starting position, while rotating your body to the center.
5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
6. Continue alternating sides with each repetition.

Muscles Worked

Understanding which muscles Clock Push-up targets helps you integrate it effectively into your training program.

Benefits of Clock Push-up

Incorporating Clock Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Clock Push-up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps, Shoulders, and Core, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Clock Push-up build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Clock Push-up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Clock Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Clock Push-up, track these metrics during your workouts: