Clock Push-Up

Clock Push-Up demonstration

How to Perform

1. 1Move into a prone position on the floor, supporting your weight on your hands and toes.
2. 2Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
3. 3Descend by flexing at the elbow, lowering your chest toward the ground.
4. 4At 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.
5. 5As 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.
6. 6Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently