Clock Push-Up
Push-up variation! Strengthen your chest, shoulders, and triceps with this challenging bodyweight exercise.
The Clock Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core, back and shoulders. No equipment needed: it uses just your bodyweight.
Clock Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Front Shoulder (anterior deltoid); Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Clock Push-Up Variations and Alternatives
How to do the Clock Push-Up
Exercise Name: Clock Push-Up
Equipment: None
Instructions:
Starting Position: Begin in a high plank position. Place your hands directly under your shoulders, and keep your body in a straight line from your head to your heels. Your feet should be together, and your toes should be tucked under.
Engage Your Core: Tighten your abdominal muscles to maintain a straight body line. This will help stabilize your hips and prevent sagging or arching.
Lowering Down: As you lower your chest towards the ground, bend your elbows, keeping them close to your body. Go down until your chest is just above the floor or as low as you can comfortably go without straining.
Push Back Up: Press through your palms to push your body back up to the starting position. Ensure your elbows remain at a 45-degree angle from your body during the upward movement.
Repeat: Perform a set number of repetitions (start with 5-10) and focus on maintaining proper form throughout each push-up.
Rest: After completing your set, rest for 30 seconds to a minute before attempting your next set.
Tips for Beginners:
If a full push-up is too challenging, modify by performing the exercise from your knees instead of your toes.
Ensure your head is in line with your spine, looking slightly ahead rather than straight down.
Keep your movements controlled to avoid injury.
Breathing: Inhale as you lower your body down and exhale as you push back up to the starting position.
Clock Push-Up FAQs
What muscles does the Clock Push-Up work?
The Clock Push-Up mainly works the chest and triceps, with help from the core, back and shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Clock Push-Up?
None. The Clock Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Clock Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Clock Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Clock Push-Up variations and alternatives?
Similar exercises include the Body Up, Chaturanga Pose, Child Pose Push-Up and Across-Body Push-Up.
Training calculators
Work out the numbers behind your training before your next session.