How to Do Clock Push Ups

Clock Push Ups is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Clock Push Ups

  1. 01Begin in a high plank position with hands under the shoulders and feet wider than hip-width.
  2. 02Perform a standard push up, then move the right hand to the 1 o'clock position and the left hand to the 7 o'clock position.
  3. 03Execute another push up in this staggered stance, then move the hands to the next clockwise positions.
  4. 04Continue rotating the hand placements around an imaginary clock face for each subsequent rep.
  5. 05Ensure the chest reaches the same depth on every rep regardless of hand orientation.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Clock Push Ups

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips sag, shorten the reach of the hand movement to maintain a rigid plank position.

Same coaching engine used inside the A90 app

05 / FAQ

Clock Push Ups questions

What muscles does Clock Push Ups work?

Clock Push Ups is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Clock Push Ups correctly?

Begin in a high plank position with hands under the shoulders and feet wider than hip-width. Perform a standard push up, then move the right hand to the 1 o'clock position and the left hand to the 7 o'clock position. Execute another push up in this staggered stance, then move the hands to the next clockwise positions. Continue rotating the hand placements around an imaginary clock face for each subsequent rep. Ensure the chest reaches the same depth on every rep regardless of hand orientation.

What is the A90 coach tip for Clock Push Ups?

If the hips sag, shorten the reach of the hand movement to maintain a rigid plank position.

Is Clock Push Ups suitable for beginners?

Clock Push Ups is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Clock Push Ups?

No. Clock Push Ups is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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