How to do Clock Push-Up

Muscles worked

Main: Chest. Also: Shoulders, Triceps.

Step by step

1. Move into a prone position on the floor, supporting your weight on your hands and toes.
2. 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.
3. Descend by flexing at the elbow, lowering your chest toward the ground.
4. 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.
5. 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.
6. Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Similar exercises

• Alternating Floor Press
• Around The Worlds
• Barbell Bench Press - Medium Grip
• Barbell Guillotine Bench Press
• Barbell Incline Bench Press - Medium Grip
• Bench Press - With Bands

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.