Kneeling Clock Push-Up
Challenge your stability & strength! The Kneeling Clock Push-Up targets different chest & arm muscles with varied hand positions.
The Kneeling Clock Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Kneeling Clock Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Kneeling Clock Push-Up Variations and Alternatives
How to do the Kneeling Clock Push-Up
Begin in a kneeling push-up position with your knees on the ground and your hands placed slightly wider than shoulder-width apart.
Keeping your back straight and engaging your core, lower your chest towards the ground in a controlled push-up.
Push back up to the starting position.
Now move one of your hands to a different 'hour' on the imaginary clock face. For example, if your hand was originally at 3 o'clock (directly on your side), you can move it towards 2 o'clock or 4 o'clock.
Perform another push-up with this new hand position.
Return to the starting position and repeat the push-up, this time moving the other hand to a different hour on the clock.
Continue to alternate hand positions with each push-up, moving around the clock in either direction.
Make sure to perform the exercise in a controlled manner with emphasis on the chest and arm muscles.
Perform for the desired number of repetitions or sets.
Keep in mind to breathe out as you push up and breathe in as you lower yourself during the push-up. Maintain good form throughout the exercise to maximize effectiveness and minimize the risk of injury.
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Kneeling Clock Push-Up FAQs
What muscles does the Kneeling Clock Push-Up work?
The Kneeling Clock Push-Up mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Kneeling Clock Push-Up?
None. The Kneeling Clock Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling 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 Kneeling Clock Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Clock Push-Up variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Clock Push-Up, Box Decline Kneeling Push-Up and Chest & Knee Push-Up Pullback.
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