Clock push up
The clock push-up is a dynamic variation that involves moving your hands to different positions on an imaginary clock face between repetitions. This exercise enhances shoulder stability, chest strength, and core coordination by constantly shifting the angle of load.
Count your Clock push up reps with AIFree in your browser — no app, no equipmentHow to Do Clock push up
- Begin in a standard push-up position with your hands at the 12 o'clock position, spaced shoulder-width apart, and your body in a straight line from head to heels.
- Perform one standard push-up by lowering your chest to the floor and pushing back up to the starting position.
- Step your right hand out to the 1 o'clock or 2 o'clock position while keeping your left hand stable, then perform another push-up.
- Return your right hand to the center, then step your left hand out to the 10 o'clock or 11 o'clock position and perform a push-up.
- Continue this pattern, moving your hands to wider hours like 3 o'clock and 9 o'clock and back, maintaining a rigid core throughout the sequence.
Muscles worked
ChestShouldersTricepsCore
Form tips
- Keep your core and glutes tightly braced to prevent your hips from sagging or twisting as you transition your hands.
- Move your hands deliberately and control the transition phase rather than rushing to the next position.
- Ensure your shoulders remain packed down and back, avoiding shrugging toward your ears as you push.
Common mistakes
- Allowing the hips to sag or rotate excessively during the hand transitions.
- Placing the hands too far forward, which puts excessive and unsafe shear stress on the shoulder joints.
- Rushing through the repetitions and sacrificing depth or form for speed.
FAQ
How many reps and sets of clock push ups should I do?
Aim for 2 to 3 sets of 12 total reps (6 hand movements per side) to complete a full circuit around the clock face, focusing on control over speed.
What makes the clock push up harder than a regular push up?
The asymmetrical hand placement forces your core and shoulder stabilizers to work significantly harder to keep your body level and balanced.
Can I perform clock push ups on my knees?
Yes, if the full version is too challenging, you can drop to your knees to master the hand coordination and shoulder stability before progressing to your toes.
