Clock Push-up
Skip the guesswork: Clock Push-up leans on pure bodyweight leverage for chest thickness through a full range.
How to do Clock Push-up
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
- Continue alternating sides with each repetition.
Clock Push-up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Clock Push-up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Clock Push-up
Swap Clock Push-up For
Clock Push-up — Frequently Asked Questions
How do you do the Clock Push-up?
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lower your body towards the ground by bending your elbows, keeping them close to your sides. As you lower, rotate your body to the left, extending your left arm straight out to the side. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Clock Push-up work?
The Clock Push-up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Clock Push-up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Clock Push-up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Clock Push-up?
Try the Weighted Svend Press, Push-up (on Stability Ball) or the Dumbbell Incline Alternate Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
