Clock Push-Up
How to do the Clock Push-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Body Only
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 "jump" 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.
Log it, see it on your body.
Every Clock Push-Up set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Clock Push-Up: common questions
What muscles does the Clock Push-Up work?
The Clock Push-Up primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Clock Push-Up suitable for beginners?
The Clock Push-Up is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Clock Push-Up?
None. The Clock Push-Up is a bodyweight exercise, so you can do it without any equipment.
Is the Clock Push-Up a compound or isolation exercise?
The Clock Push-Up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Clock Push-Up with correct form?
Move into a prone position on the floor, supporting your weight on your hands and toes. Follow the full step-by-step above for the complete movement.
Log your Clock Push-Up sets, free.
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