Chest · Body weight · Advanced
How to do Clock Push-up
The clock push-up is a dynamic bodyweight exercise that targets the chest, triceps, shoulders, and core. It involves a rotational movement where one arm extends out to the side as you lower into a push-up, increasing the challenge to stability and coordination.
- Primary muscle
- Chest
- Equipment
- Body weight
- Level
- Advanced
- Category
- Chest
How to do Clock Push-up, step by step
- 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.
Track Clock Push-up in SPLYT
Clock Push-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More chest exercises
Decline Push-upChest · Body weight
Drop Push UpChest · Body weight
Dynamic Chest StretchChest · Body weight
Full Planche Push-upChest · Body weight
Deep Push UpChest · Dumbbell (used as handles for deeper range)
Dumbbell Around PulloverChest · Dumbbell
Dumbbell Bench PressChest · Dumbbell
Dumbbell Decline Bench PressChest · Dumbbell
