Clock Push-Up
Clock Push-Up is a plyometric power – explosive upper-body push exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Plyometric power – explosive upper-body push
Exercise technique
- Area
Leave clear, nonslip floor space around you to turn using your hands and feet.
- Plank
Start with your palms near shoulder level and a straight line from head to heels.
- Lower
Bend your elbows with control to bring your chest toward the floor.
- Explosive push
Push hard through the floor to briefly lift your hands.
- Angled repositioning
Rotate your body sideways through a small angle and place your outside foot to support the turn.
- Soft landing
Slightly bend your elbows as your palms land to absorb impact.
- Next direction
Balance in your new plank angle and progress around the circle with small-angle repetitions.
Key technique points
- First master a clean explosive push-up.
- Start with a small turning angle.
- Soften your elbows on landing.
- Turn your hips and shoulders together.
- Establish palm support on every landing.
- Do not increase the turn when tired.
Common mistakes
Jumping through a large angle
Do not turn farther than you can control; learn hand placement in safe, small increments.
Landing with locked elbows
Do not keep your arms rigid as your hands land; absorb impact by bending your elbows.
Twisting the lower back
Do not leave your hips behind as your shoulders turn; move your torso as one unit.
Repeating before balancing
Do not jump again before your hands settle at the new angle; briefly check control on each landing.
Dropping the head
Do not let your neck go slack in the air or on landing; keep your head aligned with your torso.
Slippery surface
Do not attempt this where your hands slide sideways; choose clear space with good traction for the turning landing.
Frequently asked questions
Clock Push-Up: why is “Jumping through a large angle” a mistake?
Do not turn farther than you can control; learn hand placement in safe, small increments.
Clock Push-Up: why is “Landing with locked elbows” a mistake?
Do not keep your arms rigid as your hands land; absorb impact by bending your elbows.
Clock Push-Up: why is “Twisting the lower back” a mistake?
Do not leave your hips behind as your shoulders turn; move your torso as one unit.
Clock Push-Up: why is “Repeating before balancing” a mistake?
Do not jump again before your hands settle at the new angle; briefly check control on each landing.
Clock Push-Up: why is “Dropping the head” a mistake?
Do not let your neck go slack in the air or on landing; keep your head aligned with your torso.
Clock Push-Up: why is “Slippery surface” a mistake?
Do not attempt this where your hands slide sideways; choose clear space with good traction for the turning landing.
What should I focus on when doing Clock Push-Up?
First master a clean explosive push-up. Start with a small turning angle. Soften your elbows on landing. Turn your hips and shoulders together. Establish palm support on every landing. Do not increase the turn when tired.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.