Clock Push-Up
Expert Advice
Maintain a strong core throughout the exercise to prevent your hips from sagging or piking up, which can compromise form and effectiveness.
How-to-do Steps
- Begin in a standard push-up position.
- Perform a push-up, then walk your hands to the right like the hands of a clock to a new position.
- Perform another push-up in this new position.
- Continue moving in a circular pattern, performing a push-up at each 'hour' on the clock.
- After completing the circle, you can reverse the direction.
Track Clock Push-Up in FitAI
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Muscles Worked
Clock Push-Up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Clock Push-Up work?
Clock Push-Up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Clock Push-Up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Clock Push-Up suitable for beginners?
Clock Push-Up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
