How to do the Clock Push-up
Clock Push-up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Clock Push-up demonstration · © GymiaFit
Clock Push-up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Clock Push-up step by step
- 1Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3As you lower, rotate your body to the left, extending your left arm straight out to the side.
- 4Push back up to the starting position, while rotating your body to the center.
- 5Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
- 6Continue alternating sides with each repetition.
A free workout that uses it
Clock Push-up — questions
What muscles does the Clock Push-up work?
The Clock Push-up primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Clock Push-up?
None — the Clock Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Clock Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Clock Push-up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Clock Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.