Quick Answer
Clock Push-Up is a advanced strength exercise that targets your chest. It uses only your bodyweight. Start in high plank position.
Video Tutorial
How to Perform the Clock Push-Up
- 1
Start in high plank position.
- 2
Perform push-up.
- 3
At top, rotate body slightly (like hands of clock) by moving one hand and foot.
- 4
Perform another push-up in new position.
- 5
Continue rotating and performing push-ups around in circle (e.g., 12, 1, 2 o'clock positions).
- 6
Complete full circle.
- 7
Maintain core stability and straight body line.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Clock Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Clock Push-Up work?
The Clock Push-Up primarily works your chest. Secondary muscles include the shoulders, triceps and obliques.
What equipment do I need for the Clock Push-Up?
The Clock Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Clock Push-Up suitable for beginners?
The Clock Push-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Clock Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Clock Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.