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Chest Exercise · Body Weight

Clock Push-Up exercise animation

Clock Push-Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

The clock push-up walks the hands or feet around in a circular pattern between reps, hitting the chest and triceps from a slowly rotating series of angles instead of a single fixed position. It's a variation used more for novelty and time-under-tension than as a primary chest builder. Keeping the core braced throughout the rotation is what keeps the movement a push-up instead of turning into a sloppy crawl.

How to Do the Clock Push-Up

  1. Get into a high plank with your hands stacked directly under your shoulders and your body forming a straight line.
  2. Bend your elbows, tucking them close to your sides, to lower your body toward the ground.
  3. As you descend, turn your torso to the left and stretch your left arm straight out to the side.
  4. Press back up to the top while rotating your body back to center.
  5. Perform the push-up again, this time turning to the right and extending your right arm out to the side.
  6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Clock Push-Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Clock Push-Up work?
The Clock Push-Up primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Clock Push-Up?
The Clock Push-Up is done with no equipment — just body weight.
What's a good alternative to the Clock Push-Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.