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Clock Push-Up

A push-up complex that steps the hands around an imaginary clock face between reps, adding rotation, shoulder stability, and full-body coordination to the basic press.

ChestBodyweightHorizontal press
GoLightWeight mediaclock-push-up

Demonstration coming soon

Primary

Pectoralis major

Secondary

Anterior deltoidsTricepsCoreObliques

Equipment

Bodyweight

Pattern

Horizontal press

Setup

  1. 01Find open floor space so the body can rotate a full circle.
  2. 02Set a strong plank with hands under the shoulders at the 12 o'clock start.
  3. 03Brace the trunk and squeeze the glutes.
  4. 04Pick a direction to travel first, clockwise or counterclockwise.

Execution

  1. 01Perform one full push-up at the current position.
  2. 02At the top, step one hand and the opposite foot sideways to the next clock position.
  3. 03Follow with the other hand and foot so the plank is re-set.
  4. 04Repeat the push-up and keep stepping around; reverse direction on the next set.

Checkpoints

  • -Hips stay level during every sidestep.
  • -Each push-up hits full depth with hands under the shoulders.
  • -The body pivots around the feet-to-hands axis in even increments.
  • -The plank never sags between transitions.

Common mistakes

  • -Hiking or dropping the hips while walking the hands.
  • -Shallow push-ups because the focus drifts to the travel.
  • -Taking giant steps that break the plank line.
  • -Only ever rotating in one direction.

Programming notes

  • -Use 2 to 3 sets of a half or full circle in each direction.
  • -Slots well into circuits as a push-up variation with a core and coordination tax.
  • -Regress to quarter turns or an incline if the plank breaks down mid-circle.

Related exercises

Push-Up

Bodyweight / Chest

Shoulder Tap Push-Up

Bodyweight / Chest

Archer Push-Up

Bodyweight / Chest

Wide Hand Push Up

Bodyweight / Chest

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