Chest exercise · body weight
Clock Push-Up
The clock push-up is a bodyweight exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders, core
- Equipment
- Body weight
- Body part
- Chest
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps, shoulders and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
