Clock Push-Up

An intermediate strength exercise for the chest, shoulders and triceps, with no equipment.

Movement guide

Clock Push-Up

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight

Muscle focusChest · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Incline push-up demonstrated on the 3D figure

3D demoIncline push-upBeginner · A bench or box

Similar move, beginner grade.

This move

Clock Push-UpIntermediate · No equipment

Intermediate grade (source-assigned).

Harder option

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Shoulders, Triceps.

Equipment

None: body weight and floor space.

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

Diamond push-up demonstrated on the 3D figure

3D demoDiamond push-upIntermediate · No equipment

Feet-elevated push-up demonstrated on the 3D figure

3D demoFeet-elevated push-upAdvanced · A bench or box

Knee push-up demonstrated on the 3D figure

3D demoKnee push-upBeginner · No equipment

One-arm push-up demonstrated on the 3D figure

3D demoOne-arm push-upExpert · No equipment

3D demoPush-upIntermediate · No equipment

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Questions people ask

What muscles does the Clock Push-Up work?

Mainly the chest, with help from the shoulders and triceps.

What equipment do I need for the Clock Push-Up?

No equipment: your body weight and a little floor space.

Is the Clock Push-Up good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Incline push-up.

What is an easier alternative to the Clock Push-Up?

Try the Incline push-up. It works similar muscles at a lower grade.

How do I make the Clock Push-Up harder?

Progress to the Archer push-up, or add load, range or slower lowering once your form is solid.