Clock Push-Up
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
The clock push-up is a bodyweight push-up variation that primarily targets the chest (pectoralis major, sternal head), with the front shoulders, upper chest, and triceps assisting. Between reps you "walk" one hand around in a circle like the hands of a clock, shifting the loading angle each time to build pressing strength and shoulder control through a wider range than a standard push-up.
How to do the Clock Push-Up
- 1Set up in a high plank with your hands slightly wider than shoulder-width, fingers forward, and your body in a straight line from head to heels.
- 2Brace your core and squeeze your glutes so your hips neither sag nor pike up.
- 3Bend your elbows and lower your chest toward the floor, keeping your elbows at roughly a 45° angle to your torso.
- 4Press back up to full arm extension to complete one push-up at the 12 o'clock position.
- 5Keeping one hand planted as the pivot, step the other hand a short arc clockwise to the next clock position, resetting into a solid plank.
- 6Perform another full push-up at the new angle, then walk the hand to the next position and repeat.
- 7Continue around the clock until you complete the circle, then reverse direction or rest.
- 8Lower your knees to finish the set and shake out your wrists and shoulders.
Form tips
- Reset a tight plank before every rep — square your shoulders over the new hand position rather than pressing while your torso is still twisting.
- Keep your elbows tucked toward your ribs instead of flaring them wide to protect your shoulders as the angle changes.
- Move the walking hand in small, controlled steps so you can stay balanced and keep your hips level the whole way around.
- Drop to your knees or do the circle against a wall or bench if a full floor push-up is too hard to maintain good form.
- Breathe in as you lower and exhale as you press up on each rep.
Common mistakes
- Letting the hips sag toward the floor, which loads the lower back and takes tension off the chest.
- Flaring the elbows straight out to the sides, which stresses the shoulder joint, especially at the wider hand angles.
- Pressing the rep before squaring up to the new hand position, so the body twists under load and loses stability.
- Only doing a partial range of motion instead of lowering the chest close to the floor, which cuts the chest and triceps work short.
- Walking the hand in large, rushed steps that throw off balance and force the back to compensate.
Frequently asked questions
What muscles does the clock push-up work?
It primarily works the chest (pectoralis major, sternal head), with the front deltoids, upper chest (clavicular head), and triceps acting as synergists. Walking the hand around the clock shifts the emphasis across these muscles as the angle changes.
How is the clock push-up different from a regular push-up?
In a clock push-up you keep one hand fixed and step the other hand around in a circle between reps, so each push-up is pressed from a slightly different angle. A regular push-up keeps both hands in one fixed position for every rep.
Is the clock push-up good for beginners?
It is more demanding than a standard push-up because of the shifting hand positions, so build up to it first. Beginners can do it from the knees or with hands elevated on a bench to keep good form.
How many reps should I do?
One full trip around the clock counts as a set. Two to four circles, resting between each, is a sensible target; add reps or trips as your pressing strength improves.
