Clock Push-Up
The Clock Push-Up is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Clock Push-Up
- 1
Move into a prone position on the floor, supporting your weight on your hands and toes.
- 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.
- 3
Descend by flexing at the elbow, lowering your chest toward the ground.
- 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 "jump" 12-18 inches to one side.
- 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.
- 6
Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Clock Push-Up work?
The Clock Push-Up primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Clock Push-Up good for beginners?
The Clock Push-Up is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Clock Push-Up?
You need no equipment — just your bodyweight to perform the Clock Push-Up. This makes it ideal for home workouts.
Track Your Progress
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