Clock Push-Up

Primary Muscles: chest

Secondary: shoulders & triceps

Equipment: body only

Difficulty: intermediate

Force: push

Instructions

Step 1.Move into a prone position on the floor, supporting your weight on your hands and toes.

Step 2.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.

Step 3.Descend by flexing at the elbow, lowering your chest toward the ground.

Step 4.At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to â€œjumpâ€ 12-18 inches to one side.

Step 5.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.

Step 6.Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

FAQ

Frequently Asked Questions

No, you don't need equipment.
Clock Push-Upprimarily uses your chestbut it also hits shoulders & triceps.

BONUS

More Exercises

Image	Exercise	Primary Muscle Seconday Muscle	Equipment	Difficulty
	Chest Push with Run Release	chest abdominals, shoulders, & triceps	medicine ball	beginner
	Chest Stretch on Stability Ball	chest	exercise ball	beginner
	Cross Over - With Bands	chest biceps & shoulders	bands	beginner

Image	Exercise	Primary Muscle Seconday Muscle	Equipment	Difficulty
	Butt Lift (Bridge)	glutes hamstrings	body only	beginner
	Chin-Up	lats biceps, forearms, & middle back	body only	beginner
	Close-Grip Push-Up off of a Dumbbell	triceps abdominals, chest, & shoulders	body only	intermediate

View All body only