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Exercises › Chest › Clock Push-Up

Clock Push-Up

Clock Push-Up is an intermediate compound bodyweight exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Bodyweight📈 Intermediate🔗 Compound🎯 3 sets of 8-15 reps
Clock Push-Up: starting position
Starting position
Clock Push-Up: end position
End position

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.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

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Clock Push-Up alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the clock push-up work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of clock push-up should I do?

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Is the clock push-up good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More chest exercises →