Description

The clock push-up is an advanced variation of the traditional push-up that targets the chest, shoulders, and triceps.

Starting Position

Begin in a plank position with hands directly under shoulders and feet together.

Technical Execution

Lower the body towards the floor while simultaneously rotating to the left or right, then push back up to the starting position. Repeat on the other side to complete a full 'clock' rotation.

Range of Motion

Ensure a full range of motion by lowering the chest as close to the floor as possible without compromising form.

Variations

Advanced variations include adding a clap at the top of the push-up or performing the clock push-up on an elevated surface.

Common Mistakes

Common mistakes include arching the back, dropping the hips, and flaring the elbows out to the sides.

Practical Advice

Focus on maintaining a strong core and proper alignment throughout the movement to maximize results.

Additional Notes

It's important to warm up and properly stretch the upper body muscles before attempting the clock push-up.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

Secondary Muscles