Clock Push-Up
An intermediate compound strength exercise that works the chest, needing no equipment.
Starting position
End position
How to Do Clock Push-Up
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- Descend by flexing at the elbow, lowering your chest toward the ground.
- At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.
- As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
- Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
Muscles Worked
Alternatives to Clock Push-Up
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Push-Ups With Feet On An Exercise Ball
An intermediate compound strength exercise that works the chest, using an exercise ball.
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2
Single-Arm Push-Up
An intermediate compound strength exercise that works the chest, needing no equipment.
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3
Decline Push-Up
A beginner compound strength exercise that works the chest.
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4
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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5
Suspended Push-Up
A beginner compound strength exercise that works the chest.
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6
Barbell Guillotine Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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7
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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8
Bent-Arm Dumbbell Pullover
An intermediate compound strength exercise that works the chest, using dumbbells.
-
9
Bodyweight Flyes
An intermediate isolation strength exercise that works the chest, using an E-Z curl bar.
-
10
Dips - Chest Version
An intermediate compound strength exercise that works the chest.
Frequently Asked Questions
What muscles do clock push-up work?
Clock Push-Up primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for clock push-up?
None. Clock Push-Up is a bodyweight movement you can do anywhere you have floor space.
Clock Push-Up: is it suitable for beginners?
Clock Push-Up is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of clock push-up?
Push-Ups With Feet On An Exercise Ball, Single-Arm Push-Up, Decline Push-Up train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my clock push-up reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; clock push-up can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Clock Push-Up with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.