Primary Muscles
Chest
Equipment
body only
Level
intermediate
Force
push
Secondary Muscles
Shoulders
Triceps
Form Diagram
Start and end positions for Clock Push-Up
Step-by-Step Instructions
- 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.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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