Clock Push Up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Clock Pushup
Visualised Target Muscle Groups
Front
Back
How to: Clock Push Up
- Begin in a standard push-up position with hands slightly wider than shoulder-width.
- Lower your chest towards the ground while keeping your elbows at a 45-degree angle.
- Push back up to the starting position, maintaining a straight body line throughout.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the hips sag or rise during the movement.
- Flaring elbows out too wide instead of keeping them close to the body.
- Holding the breath instead of breathing steadily.
Modifications
- Perform push-ups on your knees for reduced intensity.
- Elevate your hands on a bench or platform for a different angle.
Tips
- Maintain a straight line from head to heels throughout the movement.
- Engage your core to protect your back during the exercise.
- Focus on lowering your body with control rather than dropping down quickly.
Clock Push Up Alternatives
Tags
chest
strength
push-up
bodyweight
upper body
triceps
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