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Clock Push-Up

A intermediate strength exercise for the chest, done with just your bodyweight.

Clock Push-Up: starting positionClock Push-Up: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Bodyweight
Level
Intermediate
Type
Compound
Movement
Push

How to do the Clock Push-Up

  1. Move into a prone position on the floor, supporting your weight on your hands and toes.
  2. 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.
  3. Descend by flexing at the elbow, lowering your chest toward the ground.
  4. 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.
  5. 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.
  6. Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Clock Push-Up

Questions

What muscles does the Clock Push-Up work?

Mainly the chest, with the shoulders and triceps helping.

Is the Clock Push-Up good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Push-Up first.

What can I do instead of the Clock Push-Up?

Good alternatives that train the chest: Single-Arm Push-Up, Decline Push-Up, Incline Push-Up or Incline Push-Up Medium.

How many sets and reps of the Clock Push-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).