Clock Push-Up
How to do the Clock Push-Up
- 1
Move into a prone position on the floor, supporting your weight on your hands and toes.
- 2
Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- 3
Descend by flexing at the elbow, lowering your chest toward the ground.
- 4
At 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.
- 5
As 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.
- 6
Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
How to program the Clock Push-Up
Sets and reps
As a compound movement, the Clock Push-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Clock Push-Up is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Clock Push-Up into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Clock Push-Up work?
The Clock Push-Up primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Clock Push-Up?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Clock Push-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
