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Chest · Body Weight
Clock Push Ups
Clock Push Ups is an intermediate compound strength exercise that works the pectorals (chest), with the core, shoulders and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Shoulders · Deltoids
- Upper Back · Trapezius
How to do Clock Push Ups
- Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Perform a push-up by lowering your body towards the floor by bending your elbows, then push back up to the starting position.
- Move your right hand and left hand a few inches to the left (clockwise) and perform another push-up.
- Return both hands to the starting position and perform another push-up. Repeat this sequence, alternating between the starting position and the clockwise position for the desired number of repetitions or duration.
Form tips
- Focus on maintaining proper form during each push-up, ensuring your elbows are at a 45-degree angle to your body.
- Perform the movement with control, especially when moving your hands, to avoid unnecessary strain on your wrists and shoulders.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower yourself.
Clock Push Ups alternatives
More pectorals exercises
Clock Push Ups FAQ
What muscles does Clock Push Ups work?
Clock Push Ups mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The core, shoulders and upper back work as secondary muscles.
What equipment do you need for Clock Push Ups?
None. Clock Push Ups is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Clock Push Ups should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Clock Push Ups good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Clock Push Ups burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Clock Push Ups?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Clock Push Ups in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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