Clock Push-Up

Also called clock pushups, around the clock push-up and rotating push-up.

Works

Chest, plus shoulders and triceps

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Move into a prone position on the floor, supporting your weight on your hands and toes.

1. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
2. Descend by flexing at the elbow, lowering your chest toward the ground.
3. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.
4. As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
5. Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Cues

• Body straight, hands under the shoulders.
• Do a push-up.
• Walk the hands a step around.
• Keep the feet as the center.

Common mistakes

• Hips sagging.
• Rushing the walk.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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