Clock Push-Up

A dynamic push-up variation that improves shoulder stability and chest power by changing hand positions in a circular pattern.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Start in a standard push-up position. Maintain a neutral spine and braced core.

Instructions

1. Perform a push-up.
2. Move your hands to a new position (e.g., 2 o'clock and 8 o'clock).
3. Perform another push-up.
4. Continue moving in a "clock" pattern.
5. Keep your hips level throughout.

Common Mistakes

1. Sagging the hips.
2. Flaring the elbows.
3. Losing core tension during hand movement.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

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An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

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An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

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A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.