Clock Push-Up
An explosive push-up where you hop your hands sideways each rep, walking your body around your feet like the hand of a clock; builds pressing power and shoulder control.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 2–3
- Reps
- 12 (one full circle)
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with the hands about shoulder width apart and your body straight from head to heels.
Lower the chest toward the floor.
Push up explosively so the hands leave the ground.
Shift the hands about a foot to one side in the air, stepping the feet to pivot the body.
Land with soft elbows and go straight into the next rep, working all the way around the clock.
Breathing: Inhale as you lower, exhale sharply on the push.
Coaching tips
Feet are the centre of the clock
Soft landings
Stay rigid in the air
Common mistakes
Hopping sideways without enough push to clear the floor
Hips sagging as you pivot
Landing on locked arms
Safety notes
Master the clap push-up first and end the set as soon as landings get sloppy.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.