Clock Push-Up Exercise Images
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Clock Push-Up
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Start in a standard push-up position with your body in a straight line and hands slightly wider than shoulder-width apart. Lower your chest toward the floor, then push back up and extend one hand outward as if reaching for a number on a clock, alternating hands with each rep. Keep your core tight to maintain stability and prevent your hips from sagging.
Step-by-Step Instructions
- Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle to your torso.
- As you push back up to the starting position, lift one hand off the ground and extend it outward as if reaching for the number on a clock (e.g., 3 o'clock or 9 o'clock).
- Return your hand to the starting position and repeat the push-up motion.
- Alternate hands with each repetition, reaching for different 'clock positions' to engage various muscles and improve stability.
- Maintain a tight core throughout the exercise to prevent your hips from sagging or rotating excessively.
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Frequently Asked Questions
- What muscles does the Clock Push-Up work?
- The Clock Push-Up primarily targets the chest muscles, while also engaging the shoulders, triceps, and core. The extended arm movement adds extra demand on stabilizers, helping improve both strength and coordination.
- Do I need any equipment for Clock Push-Ups?
- Clock Push-Ups are a bodyweight exercise and require no equipment, making them perfect for home workouts. You just need enough floor space to safely extend your arms outward during the movement.
- Are Clock Push-Ups suitable for beginners?
- Beginners can try Clock Push-Ups, but it’s best to first master standard push-ups to build strength and stability. Starting with smaller arm extensions or performing the move on the knees can make it easier.
- What are common mistakes to avoid when doing Clock Push-Ups?
- Common mistakes include letting the hips sag, failing to keep the core tight, and overreaching beyond your stability limit. Maintain a straight body line, engage your abs, and extend your arm only as far as you can control.
- How many sets and reps of Clock Push-Ups should I do?
- Aim for 3–4 sets of 8–12 reps per side, depending on your fitness level. Focus on controlled movements rather than speed to maximize muscle activation and reduce the risk of injury.
- What are the safety considerations for Clock Push-Ups?
- Ensure you have proper wrist alignment and avoid locking out your elbows during the extension. Warm up your shoulders and chest beforehand, and stop immediately if you feel sharp pain or instability.
- Are there variations of the Clock Push-Up for progression?
- Yes, you can increase difficulty by performing the move on a stability ball or adding a plyometric push element. For a regression, do the exercise on your knees or reduce the arm reach to maintain better balance.