Also known as: clock push-up, clock push ups, rotational push-up, rotational push up, clockwork pushup

What is Clock Work Push Up?

The Clock Work Push Up is a dynamic bodyweight push movement where you perform push-ups while rotating hand positions to 'clock' different directions. It primarily targets the chest, triceps and core while challenging shoulders, traps and glutes. Difficulty: medium - requires full-body tension and shoulder stability.

How to Do Clock Work Push Up

  1. Set starting position: Kneel then step back into a high plank with feet together; posterior pelvic tilt, squeeze glutes, and maintain a straight line from head to heels.
  2. Brace and grip: Generate full-body tension - grip the floor, squeeze armpits and core, and keep elbows tucked close to your sides before lowering.
  3. Lower with control: Bend elbows while keeping them tight to your sides; lower your chest to the floor with a steady tempo and maintain tension.
  4. Push and rotate: Exhale as you push up, screw your hands outward, then rotate clockwise by crossing one arm over the other to change direction.
  5. Reset and repeat: Return to a standard push-up alignment after rotation, check posture, and repeat for desired reps. Avoid hip sag and elbow flare.

Muscle Groups

Back, Core, Chest, Glutes, Shoulders, Trapezius, Triceps

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Clock Work Push Ups?

Clock Work Push Ups increase chest, triceps and shoulder strength while improving core and scapular stability through rotational loading. They train full-body tension, enhance shoulder control, and work the traps and glutes for coordinated push mechanics and balance.

What common mistakes should I avoid?

Common mistakes include flaring elbows, letting hips sag, losing posterior pelvic tilt, rotating from the hips instead of the thoracic spine, and rushing repetitions. Focus on tucked elbows, a braced core, controlled lowering, and deliberate rotation to stay safe and effective.

How can I progress or regress this exercise?

To regress, perform knee or incline clock push-ups, reduce rotation range, or slow the tempo. To progress, increase tempo or reps, use rings or a weighted vest, or advance to single-arm or archer variations once shoulder stability and strength are solid.