Clock Push-Up

Clock Push-Up is a intermediate-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with bodyweight.

How to do it

1. 1Move into a prone position on the floor, supporting your weight on your hands and toes.
2. 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.
3. 3Descend by flexing at the elbow, lowering your chest toward the ground.
4. 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.
5. 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.
6. 6Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.