Clock Push-Up
Muscles worked
Instructions
- 1Move into a prone position on the floor, supporting your weight on your hands and toes.
- 2Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- 3Descend by flexing at the elbow, lowering your chest toward the ground.
- 4At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.
- 5As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
- 6Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Clock Push-Up
The clock push-up is an advanced plyometric variant where you perform an explosive push-up followed by a lateral shift of the body, like the hands of a clock, before chaining into the next rep. It builds power, coordination and endurance in the chest and triceps by combining explosive strength with stability, reserved for those who already have a solid grasp of standard and explosive push-ups.
check_circleBenefits
- check_circleBuilds explosive power in the chest and triceps
- check_circleTrains coordination and stability alongside strength
- check_circleA fun variant to break the routine of classic push-ups
lightbulbExecution tips
- lightbulbMaster the classic explosive push-up first before attempting this variant
- lightbulbStay close to the ground during the lateral shift to limit risk
- lightbulbProgress gradually around the clock, without rushing
warningCommon mistakes
- warningAttempting the exercise without a solid base in explosive push-ups
- warningHard landing that stresses the wrists and shoulders
- warningIncomplete push-up range of motion to prioritize the shift
helpFrequently asked questions
Do I need to complete a full loop around the clock each set?expand_more
No, start with a few shifts and gradually increase as your mastery improves.
Does this exercise replace classic push-ups?expand_more
No, it's added as a complement for more explosive work, once the basics are well established.
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