# Clock Push-Up

A bodyweight push-up where you walk your hands a small step around your feet between reps, like the hand of a clock. Targets the chest, triceps, and front delts while the changing hand position challenges shoulder stability.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/clock-push-ups/video/male.mp4
- HTML: https://seto.fit/exercises/clock-push-up/

## Muscles worked

- Mid chest: 9/10
- Triceps: 7/10
- Front delts: 6/10
- Serratus anterior: 5/10
- Side delts: 4/10
- Rotator Cuff: 4/10

## How to do the Clock Push-Up

1. Place your hands slightly wider than your shoulders on the floor.
2. Your body should form a straight line from head to heels.
3. Lower your chest toward the floor, then push up until your arms are straight.
4. Keep your feet in place and walk your hands a small step sideways.
5. Push up again, moving around your feet, then walk back the other way.

### Full technique — 7 steps

1. Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
2. Set your shoulders directly over your hands, straighten your legs, and form a straight line from head to heels.
3. Bend your elbows and lower your body as one unit until your chest nears the floor.
4. Press through your palms until your elbows are fully extended.
5. Keep your feet in place and walk both hands a small step to one side, turning your body around your feet.
6. Perform the next push-up from the new hand position.
7. Continue around in the same direction, then walk your hands back the other way.

## Common mistakes

- Hips sagging below the shoulders
- Piking hips while walking the hands
- Moving the feet with the hands
- Stopping short of full depth
- Taking steps too large to control

## Form cues

- Body moves as one
- Press through the palms
- Keep feet in place
- Keep elbows angled back
- Keep body in one line

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Resistance bands**: [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/), [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- Easier: [Knee Push-Up Row](https://seto.fit/exercises/knee-push-up-row/) — 50% of bodyweight
- **This exercise: Clock Push-Up — 65% of bodyweight**
- Harder: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/) — 72% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Clock Push-Up work?

Primary: Mid chest 9/10, Triceps 7/10. Also works: Front delts 6/10, Serratus anterior 5/10, Side delts 4/10, Rotator Cuff 4/10.

### When should I do the Clock Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Clock Push-Up?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Clock Push-Up?

Suspension trainer: Suspension Trainer Push-Up with Rotation. Kettlebell: Kettlebell Crossover Push-Up. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Band Assisted Push-Up, Resistance Band Floor Press.

### What is an easier version of the Clock Push-Up?

Knee Push-Up Row (50% of bodyweight), Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Clock Push-Up?

Side to Side Push-Up (72% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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