Clock Push-Up — how to, muscles worked, alternatives

How to do the Clock Push-Up

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 35% of bodyweight
Easier Knee Push-Up Row 50% of bodyweight
This exercise Clock Push-Up 65% of bodyweight
Harder Side to Side Push-Up 72% of bodyweight
Harder Single Arm Push-Up 110% of bodyweight

Too hard for now? Start with the Knee Push-Up Row.

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.