An intermediate strength exercise done using just your bodyweight that mainly works the chest, with help from the shoulders and triceps. 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.
Updated
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Bodyweight
Level
intermediate
Clock Push-Up demonstration
Clock Push-Up, starting positionClock Push-Up, finishing position
How to Perform
1Move into a prone position on the floor, supporting your weight on your hands and toes.
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.
3Descend by flexing at the elbow, lowering your chest toward the ground.
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.
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.
6Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
