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Clock Push-Up

The Clock Push-Up primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Clock Push-Up

  1. Step 1. Move into a prone position on the floor, supporting your weight on your hands and toes.
  2. Step 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. Step 3. Descend by flexing at the elbow, lowering your chest toward the ground.
  4. Step 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. Step 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. Step 6. Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Frequently asked questions

Which muscles are primarily targeted during clock push-ups?

The exercise primarily targets the pectoral muscles. The shifting hand positions also engage the anterior deltoids and triceps as secondary stabilizers throughout the movement.

How should I position my hands to maintain proper form?

Move one hand at a time to a new position on an imaginary clock face while keeping the other hand stable. Ensure your core remains braced and your hips do not sag during the transitions.

What is a common mistake to avoid during this exercise?

Avoid rotating your hips or torso toward the moving hand. Keeping the pelvis square to the floor ensures the load remains on the chest and improves core stability.

How can beginners modify the clock push-up for lower intensity?

Perform the movement with your knees on the floor to reduce the total body weight being lifted. This allows you to focus on the hand transition mechanics without overtaxing the upper body.

What is the recommended set and rep range for this movement?

Aim for 2 to 3 sets of 8 to 12 total repetitions. One full rotation around the clock is often counted as a single set depending on the number of positions used.

Sample sets & reps for Clock Push-Up

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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