What is Clock Work Push Up?
The Clock Work Push Up is a medium-difficulty bodyweight push variation that adds rotational hand placement to challenge chest, triceps, shoulders and core. It builds pressing strength, shoulder stability and total-body tension while improving coordination and control.
How to Do Clock Work Push Up
- Set up: Start from kneeling with hands shoulder-width; tuck tailbone, squeeze glutes and lift knees so your body forms a straight head-to-heels line, hands gripping the floor.
- Brace core: Generate full-body tension: squeeze glutes and armpits, maintain a posterior pelvic tilt, breathe evenly and keep elbows tucked close to your ribs.
- Lower chest: Bend elbows while keeping them tucked, lower your chest under control to the floor, pause briefly at the bottom and inhale before the push.
- Rotate hands: At lockout, rotate clockwise by crossing one hand over then moving the other, keeping hips stable and core tight during the rotation.
- Repeat controlled: Return to standard push-up alignment, reset tension if needed, and repeat for prescribed reps. Stop and reset if hips sag or form breaks.
Muscle Groups
Triceps, Chest, Core, Shoulders, Trapezius, Glutes, Back
Description
Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.
Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement. Pause at the bottom, and then push up, exhaling on the way. Think about screwing your hands outward, and driving through the floor.
Once you are on top position, rotate your body clock wise by crossing one of your arms over the other and finally moving other arm the same way so you are now again in a standard push up position but pointing in another direction.
Repeat for Repetitions.
Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Clock Work Push Up?
The Clock Work Push Up strengthens chest, triceps, shoulders, upper back and core while improving shoulder stability, rotational control and total-body tension. It also builds coordination and transfers to pressing and athletic rotational movements.
What common mistakes should I avoid?
Common mistakes include flaring elbows, hips sagging or arching, rotating the torso instead of shoulders, and rushing the movement. Fix by tucking elbows, maintaining posterior pelvic tilt, slowing the tempo and practicing smaller rotation drills.
How do I progress or regress the Clock Work Push Up?
Regress with knee push-ups, inclined push-ups or reduced rotation range. Progress to full strict push-ups, slower eccentric tempo, elevated legs, weighted vest, archer push-ups or single-arm partial rotations as strength and shoulder stability improve.