Clock Push-Up – Video Exercise Guide & Tips

Clock Push-Up - Video Exercise Guide & Tips

Are you looking to amp up your workout routine? Then look no further than the clock push-up! This dynamic exercise targets your chest, arms, and core, all while improving your stability and coordination.

Watch This Exercise Video

In this article, we'll provide you with a video exercise guide and valuable tips to perfect your form. Whether you're a beginner or a seasoned fitness enthusiast, get ready to take your push-ups to the next level with the clock push-up.

Let's get started!

Key Takeaways

  • Clock push-ups target multiple muscle groups simultaneously
  • Proper form and technique are crucial for clock push-ups
  • There are modifications and progressions available to increase the difficulty of clock push-ups
  • Recovery time between sets is important for optimal performance and muscle growth

Benefits of Clock Push-Ups

You can experience improved upper body strength and core stability through clock push-ups. Clock push-ups are a challenging variation of the traditional push-up exercise that targets multiple muscle groups simultaneously. By incorporating clock push-ups into your workout routine, you can effectively strengthen your upper body and enhance your core stability and balance.

Clock push-ups require you to move your hands in a circular motion, mimicking the movement of the hands on a clock. This rotational movement engages different muscle groups in your chest, shoulders, and arms, leading to improved upper body strength. As you lower your body towards the ground and push back up, your chest muscles, specifically the pectoralis major and minor, are activated, helping you develop a stronger and more defined chest.

In addition to improving upper body strength, clock push-ups also target your core muscles, including your abdominals, obliques, and lower back. The rotational movement challenges your core stability and balance, forcing these muscles to engage and work together to maintain control and proper form. By consistently performing clock push-ups, you can increase your core strength and stability, which can improve your overall athletic performance and reduce the risk of injury.

Incorporating clock push-ups into your fitness routine can provide you with numerous benefits, including improved upper body strength and increased core stability and balance. Challenge yourself with this dynamic exercise and reap the rewards of a stronger and more stable upper body.

Proper Form and Technique

To perform clock push-ups with proper form and technique, it's important to maintain a straight line from your head to your heels throughout the entire movement. This ensures that you engage your core and maintain stability.

One common misconception is that clock push-ups require you to move your hands in a circular motion. However, the key is to move your hands in a linear path, like the hands of a clock.

Start in a standard push-up position with your hands slightly wider than shoulder-width apart. As you lower your body, shift your weight onto one hand and rotate your body to that side, reaching your other hand towards the opposite shoulder. Return to the starting position and repeat on the other side.

This rotational movement targets your chest, shoulders, and core muscles. It's important to perform the exercise with control and avoid any jerky movements.

As you become more advanced, you can increase the difficulty by adding a push-up at the bottom of each rotation or performing the exercise on an unstable surface, such as a bosu ball.

Remember to always maintain proper form and technique to maximize the benefits of clock push-ups.

Modifications and Progressions

To modify and progress the clock push-up exercise, you can incorporate variations that challenge different muscle groups and increase the level of difficulty. These modifications allow you to continually challenge yourself and avoid plateauing in your fitness journey.

One modification you can try is the staggered clock push-up. Instead of having both hands touch the ground at the same time, you can stagger your hands so that one is higher than the other. This variation targets your chest and triceps in a different way, providing a new challenge for your muscles.

Another modification to consider is the single-leg clock push-up. This variation requires you to lift one leg off the ground while performing the push-up. By doing so, you engage your core and challenge your balance, making the exercise more challenging overall.

If you're looking for advanced clock push-up variations, you can try the spiderman clock push-up. In this variation, you bring one knee towards your elbow as you lower yourself down in the push-up position. This adds an extra challenge to your core and obliques, as well as your upper body.

Remember to always listen to your body and start with modifications that are appropriate for your current fitness level. As you become more comfortable and stronger, you can gradually progress to more advanced variations.

Common Mistakes to Avoid

To ensure proper form and maximize the effectiveness of your clock push-up exercise, it's important to be aware of common mistakes to avoid. Here are three tips for improvement:

  1. Sagging or arching your back: One of the most common mistakes is allowing your back to sag or arch during the exercise. This not only reduces the effectiveness of the push-up but also puts unnecessary strain on your lower back. To avoid this, engage your core muscles and maintain a straight line from your head to your heels throughout the movement.
  2. Flaring your elbows: Another mistake to avoid is letting your elbows flare out to the sides. This places additional stress on your shoulder joints and can lead to discomfort or injury. Instead, keep your elbows close to your body at about a 45-degree angle. This allows for a more efficient and safer movement.
  3. Rushing through the exercise: Many people make the mistake of rushing through clock push-ups, sacrificing proper form and control. To get the most out of this exercise, focus on performing each rep with slow and controlled movements. This will engage your muscles more effectively and help you build strength and stability.

Sample Clock Push-Up Workout Routine

For an effective clock push-up workout routine, incorporate the following exercises into your training regimen.

  • Start with the basic clock push-up, where you perform a push-up and then rotate your body to reach each hour on an imaginary clock. Aim for 3 sets of 10 reps on each side.
  • Another variation is the weighted clock push-up, where you place a weight plate on your back during the exercise. This adds resistance and helps to build strength. Start with 2 sets of 8 reps on each side, gradually increasing the weight as you progress.
  • You can also try the explosive clock push-up, where you push off the ground with enough force to lift your hands off the floor and clap in between each rotation. Aim for 3 sets of 6 reps on each side.

Remember to rest for 1-2 minutes between sets to allow for recovery.

Frequently Asked Questions

How Many Calories Does Performing Clock Push-Ups Burn?

Performing clock push-ups can help you burn calories and activate your muscles. The number of calories burned during this exercise depends on various factors such as your weight, intensity, and duration.

Clock push-ups engage multiple muscle groups, including the chest, arms, shoulders, and core. By incorporating this challenging exercise into your routine, you can increase your calorie expenditure and promote muscle growth and strength.

Remember to consult with a fitness professional to ensure proper form and technique.

Can Clock Push-Ups Help Improve Posture?

Clock push-ups are a great exercise for improving posture. By engaging your core stability and promoting shoulder mobility, clock push-ups help strengthen the muscles that support a good posture.

This exercise involves moving your hands in a circular motion, mimicking the hands of a clock. The benefits include increased strength in your upper body and improved alignment of your spine.

Incorporating clock push-ups into your workout routine can lead to better posture and overall body alignment.

Are There Any Specific Breathing Techniques to Follow While Doing Clock Push-Ups?

When doing clock push-ups, it's important to pay attention to your breathing patterns. Maintaining a controlled and steady breath can help you stay focused and maintain proper form throughout the exercise.

Take a deep breath in as you lower your body towards the ground, and exhale as you push back up. This can help you engage your core and maintain stability.

One common mistake is holding your breath, so be mindful of your breathing throughout the movement.

Can Clock Push-Ups Help Increase Upper Body Strength?

Clock push-ups can definitely help increase your upper body strength. By incorporating clock push-up variations into your workout routine, you engage multiple muscle groups, including your chest, shoulders, triceps, and core.

This exercise challenges your upper body by requiring stability and control as you move in a circular motion. The benefits of clock push-ups include improved upper body strength, increased shoulder stability, enhanced core strength, and improved overall muscular endurance.

Is It Necessary to Warm up Before Attempting Clock Push-Ups?

Before attempting clock push-ups, it's highly recommended to warm up first. Dynamic warm-up exercises can help increase blood flow, improve flexibility, and reduce the risk of injury.

It's important to properly warm up your upper body muscles, such as your shoulders, chest, and triceps, to prepare them for the demands of the exercise.

Additionally, maintaining proper form during clock push-ups is crucial to target the intended muscles and prevent strain or injury.


In conclusion, clock push-ups are a challenging exercise that offer a range of benefits, including improved upper body strength, core stability, and shoulder mobility.

By following proper form and technique, avoiding common mistakes, and gradually progressing in difficulty, you can effectively incorporate clock push-ups into your workout routine.

Remember to consult with a professional trainer or fitness expert to ensure that you're performing this exercise correctly and safely.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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