Clock Push Up

1. Start in a strong push up position with hands under the shoulders, body straight and feet together.
2. Do one push up, lowering the chest to about a fist from the floor and pressing back up.
3. Step one hand to the next clock position, about 20 to 30 cm, then move the other hand to follow.
4. Keep the hips level and the core braced as the hands travel.
5. Perform one push up at the new position with the chest still over the hands.
6. Continue stepping around the clock in one direction until you reach the start.
7. Reverse direction on the next set so both sides lead equally.

Common Mistakes

• Hips twisting during steps: Lifting a hand lets the hips rotate toward that side and breaks the plank. Brace the abs harder and take smaller steps so the torso stays square.
• Hands too far from body: Stepping too far out puts the shoulders in an awkward angle and reduces the range. Keep the hands roughly under the shoulders at each position.
• Sagging as fatigue sets in: The long sets cause the lower back to dip. Stop the set when the straight line is lost rather than finishing the clock with poor form.

Programming Tips

Use clock push ups as the main bodyweight push exercise in a circuit or as a finisher after pressing. Do 2 to 3 sets of 8 to 12 reps, where each rep is one clock position, with 60 to 90 seconds rest. It builds chest and triceps endurance plus shoulder stability through many angles, which helps even out left to right strength gaps.

Set up with a tight plank, hands under the shoulders and feet together. It is bodyweight; progress by completing more clock positions per set, slowing each push up to a 2 second descent or elevating the feet, and regress by stepping around with the knees down. The most common fault is the hips rotating as the hands move; fix it by squeezing the glutes and moving the hand only a few centimeters at a time.

Common Questions

What does the clock push up work?

It works the chest, front delts and triceps like a normal push up, plus the serratus anterior, obliques and shoulder stabilizers as the hands travel around. The changing angles hit the chest from several directions in one set.

How many clock push ups should I do?

A full clock is 12 positions, so beginners can start with 6 positions per set and build to the full 12. Two to three sets is plenty for most sessions.

Is the clock push up good for shoulder stability?

Yes, shifting the hands while holding a plank forces the rotator cuff and serratus to stabilize under load at varied angles. It is a popular choice in athletic and shoulder prehab programs.

Clock push up versus regular push up, which is harder?

The clock version is harder because every rep comes from a slightly different position and the core has to control the hand steps. If you cannot do 15 clean regular push ups, build those first.