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Clock Push-Up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Introduction to the Clock Push-Up

The Clock Push-Up is a dynamic exercise that targets multiple muscle groups, including the chest, shoulders, arms, and core, providing a comprehensive upper-body workout. It's suitable for individuals at an intermediate to advanced fitness level who are seeking to enhance their strength, stability, and muscular endurance. By incorporating this exercise into their routine, individuals can enjoy improved functional fitness, better posture, and increased resistance to injury.

Performing the: A Step-by-Step Tutorial Clock Push-Up

  • Lower your body towards the ground while keeping your elbows close to your body.
  • Push your body back up to the starting position.
  • Now, move your right hand forward and your left hand backward as if they were the hands of a clock pointing to 12 and 6 respectively, then perform another push-up.
  • Return to the starting position and then move your hands to mimic different times on the clock, such as 1:30, 3:00, etc., performing a push-up at each position.

Tips for Performing Clock Push-Up

  • **Don't Rush**: Many people try to speed through push-ups, but it's important to take your time. Lower yourself slowly, then push back up to the starting position just as slowly. This not only keeps you from injuring yourself, but it also works your muscles more effectively.
  • **Maintain Core Stability**: Regardless of the hand position, always keep your core tight. A common mistake is letting the belly sag towards the floor or pushing the hips up too high. This not only reduces the effectiveness of the exercise but can also lead to back injuries.
  • **Even Weight Distribution**: When shifting your hands to different clock positions, ensure your weight

Clock Push-Up FAQs

Can beginners do the Clock Push-Up?

Yes, beginners can do the Clock Push-Up exercise, but they might find it challenging. It's a more advanced variation of the traditional push-up, requiring more strength and stability. If a beginner wants to try it, they should start slowly and perhaps modify the exercise to make it less difficult. For instance, they can do the push-ups from their knees instead of their toes, or they can do the movements against a wall. It's important to focus on maintaining proper form to avoid injury. As they get stronger, they can gradually move to the full version of the exercise.

What are common variations of the Clock Push-Up?

  • The Incline Clock Push-Up: In this version, you place your hands on an elevated surface, which makes the exercise slightly easier and targets different muscles.
  • The Single Arm Clock Push-Up: This advanced variation involves performing the exercise with one arm, which greatly increases the difficulty and engages the core muscles more.
  • The Clock Push-Up with Leg Lift: This variation adds a leg lift at the top of each rep, which adds an extra challenge and works the glutes and lower back.
  • The Plyometric Clock Push-Up: In this version, you push off the ground with enough force to lift your hands off the ground, which increases the intensity and works on power and speed.

What are good complementing exercises for the Clock Push-Up?

  • Mountain Climbers: This exercise complements the Clock Push-Up as it involves a similar push-up position and also targets the core, arms, and shoulders, while adding a cardio element, which can enhance endurance and overall fitness.
  • Dumbbell Row: This exercise complements the Clock Push-Up by working the back muscles and biceps, which can help to balance out the muscle development and prevent overuse injuries, as the Clock Push-Up primarily focuses on the chest, shoulders, and triceps.

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