What is Clock Push Up?
The Clock Push Up is a medium-level bodyweight push variation where you shift your hands left and right between reps to stress triceps, shoulders, core and glutes while maintaining full-body tension. It builds upper-body stability, scapular control and rotational core strength without equipment.
How to Do Clock Push Up
- Set up position: Get into a push-up position, hands shoulder-width, posterior pelvic tilt, shoulders stacked and core braced. Squeeze glutes to maintain a straight line.
- Perform first push-up: Lower under control to chest or just below elbow level, keeping elbows tucked at about 45 degrees. Exhale as you press back up to the top.
- Walk hands left: At the top, keep feet planted and walk both hands a small step to the left, maintaining core tension and a neutral spine before the next rep.
- Repeat and alternate: Perform the next push-up, then walk hands to the right on the following rep. Alternate directions each repetition for balanced loading.
- Maintain form: Avoid hip sag, lumbar arching, or flaring elbows. Scale range or reps if form breaks; regress to incline push-ups or rest as needed.
Muscle Groups
Triceps, Core, Shoulders, Glutes
Description
Begin in the Push Up position. Hands about shoulder width apart, in posterior pelvic tilt (Tuck your tailbone) and core braced. Be sure to generate total body tension.Perform one Push Up.
As your return to the top, leave your feet where they are, but walk both hands to your left.
Perform another Push Up, and then walk your hands to the right. Repeat this pattern, moving your hand position in between repetitions, and repeat as required.
Stay tight throughout, sagging the hips or arching the back at any point, and don't flare your elbow out, keep them tucked in.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Clock Push Ups?
Clock Push Ups improve upper-body strength, scapular control and core stability while engaging triceps, shoulders and glutes. The lateral hand shifts add coordination and unilateral loading, helpful for shoulder endurance and functional pushing strength.
What common mistakes should I avoid with Clock Push Ups?
Common mistakes include letting hips sag or hike, flaring elbows, moving feet instead of hands, taking overly large hand steps, and rushing reps. Fix these by slowing tempo, recording form, and reducing range until tension is maintained.
How can I progress or regress the Clock Push Up?
Regress with incline or knee push-ups and smaller hand shifts. Progress by increasing range of motion, slowing tempo, adding reps or a weight vest, or combining with single-arm pushing drills for greater stability and strength.