Clock Push-Up

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 Sjump⬝ 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

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same chest, with and without kit.

Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell Decline Dumbbell Bench Press Dumbbell Dumbbell Bench Press Dumbbell Dumbbell Bench Press with Neutral Grip Dumbbell Hammer Grip Incline DB Bench Press Dumbbell

Easier than the Clock Push-Up

Same movement pattern, lower entry difficulty — work up from here.

Alternating Floor Press beginner · Kettlebell Barbell Bench Press - Medium Grip beginner · Barbell Barbell Incline Bench Press - Medium Grip beginner · Barbell

Harder than the Clock Push-Up

Plyo Kettlebell Pushups expert · Kettlebell

Superset the Clock Push-Up with

Opposing lats and middle back work — alternate sets without extra rest.

Wide-Grip Rear Pull-Up lats Chin-Up lats Inverted Row middle back Pullups lats

Common questions

What muscles does the Clock Push-Up work?

The Clock Push-Up primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Clock Push-Up?

None — the Clock Push-Up is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Floor Press and Barbell Bench Press - Medium Grip also need nothing.

Is the Clock Push-Up suitable for beginners?

It is rated intermediate. Start with Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Incline Bench Press - Medium Grip and work up.

Where should the Clock Push-Up go in a workout?

Early — the Clock Push-Up is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Wide-Grip Rear Pull-Up and Chin-Up later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell