TETSUClock Push-Up
The Clock Push-Up is a bodyweight exercise for the chest that primarily targets the pectorals, with the triceps, shoulders and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
pectoralschest
tricepsshoulderscore
body weight
How to do the Clock Push-Up
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
- Continue alternating sides with each repetition.
Common questions
What muscles does the Clock Push-Up work?
The Clock Push-Up primarily targets the pectorals. The triceps, shoulders and core work as supporting muscles.
What equipment do I need for the Clock Push-Up?
None. The Clock Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Clock Push-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Clock Push-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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