How To Do Clock Push Up

Clock Pushups is a challenging variation of the traditional pushup and primarily develops the chest, shoulders and triceps.

But because Clock Pushups require your body to be in constant circular motion; like a clock, there is more involvement in the shoulder muscles and greater core activation to maintain stability.

Clock Pushups is an effective exercise for those who want to build greater mobility in the upper body.

This exercise will be valuable for those who play tennis, baseball and basketball.

Clock Pushups How To

  • Assume the traditional pushup position.
  • Keep your feet together and your shoulders directly above your hands which should be shoulder- width apart.
  • Inhale then bring your upper body down until your chest almost touches the floor then exhale and pushup to the starting position.
  • Bring your hands close together. If you plan to pivot to the left side, extend your left hand to the side until it is at shoulder width distance from your right hand. Your feet must remain together and in place at its original position.
  • Do another push up, bring your hands close together then pivot again to the left. Repeat until you have completed one full turn.

Form and Execution

lock Pushups is not just a good way to build muscle size in your upper body but it will also improve your level of conditioning and mobility.

Challenge yourself by doing 12 reps of this exercise. Remember, one full turn is one rep! Breathing is a key factor in Clock Pushups.

Keep your feet together to add a degree of difficulty. Be mindful of your form and do not rush through this exercise if you are doing this for the first time.

Variations: Medicine Ball Pushups (Moving)

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Clock Pushup