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Clock Push-Up

AdvancedStrengthTier T4

Start in a standard push-up plank. Lower your chest under control, then press up explosively so your hands leave the floor and shift about thirty degrees. Land softly and continue around the full circle.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Assume a standard push-up plank on the hands and toes.
  • Brace before the first explosive press.
  1. He holds a straight-arm push-up plank, hands under the shoulders and toes on the floor, the body in one straight line, head neutral.

    Step 1 of 5

    Assume a standard push-up plank on the hands and toes.

  2. He lowers with the elbows bending back along the body; the chest sinks toward the floor while the body stays in one line, hands and toes planted.

    Step 2 of 5

    Lower the chest toward the floor under control.

  3. He is airborne above the floor: hands clear of the ground, the whole body rotated about thirty degrees sideways from the start line like a moving clock hand, arms softening for the landing.

    Step 3 of 5

    Press up explosively so the hands leave the floor and shift the body about thirty degrees sideways in mid-air.

  4. He has landed at the new position about thirty degrees around the circle: hands and toes back on the floor, elbows soft absorbing the landing, body back in the plank line.

    Step 4 of 5

    Land softly at the new clock position and continue the push-ups around the circle.

  5. He holds a straight-arm push-up plank, hands under the shoulders and toes on the floor, the body in one straight line, head neutral.

    Step 5 of 5

    Assume a standard push-up plank on the hands and toes.

Safety Information

Lower the chest, press up explosively until the hands leave the floor, shift the body laterally about thirty degrees to the side in mid-air like clock hands before landing, and continue push-ups around a full circle. Retract the shoulder blades and land with soft elbows to absorb the plyometric impact. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.