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Chest · Intermediate

Clock Push up

Pressing drill building chest, shoulder, and triceps strength with bodyweight.

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Clock Push up demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Start in a strong push-up plank with your hands under or slightly outside your shoulders.
  2. 02Perform one controlled push-up while keeping your head, trunk, and legs aligned.
  3. 03At the top, step your hands and feet around a small arc to rotate your body to the next clock position.
  4. 04Re-establish a square, stable plank before completing the next push-up.
  5. 05Continue around the imaginary clock in consistent increments without crossing your limbs or allowing your hips to sag.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationPush Up to Side PlankRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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