Clock Push-Up
Body rotates 30 degrees in the air per rep
- Level
- Intermediate
- Movement
- Push up · Plank / front support
- Tracks
- Reps only
Works
Chest Shoulders Triceps
How to do it
- Start in a high plank position with hands shoulder-width apart.
- Lower your chest to the floor while keeping your body rigid.
- Explosively push up to lift your hands and feet off the ground.
- Rotate your body 30 degrees in the air to face a new direction.
- Land softly with hands and toes aligned for the next rep.
- Continue pushing and rotating until you complete a full 360-degree circle.
Common mistakes
- Rotating only the upper body while leaving feet stationary.
- Landing with locked elbows instead of absorbing impact.
- Allowing hips to drop during the airborne phase.
- Rushing the rotation and losing balance upon landing.
Safety
Ensure sufficient clear space around you to rotate safely without hitting obstacles.
Avoid this movement if you have existing wrist or shoulder instability.
Tips
- Brace your abs hard to prevent your hips from sagging during rotation.
- Push through the center of your palms to maximize lift height.
- Keep your head neutral and eyes focused on the floor throughout.
Details
- Base movement
- Push up
- Arms
- Both
- Body position
- Plank / front support
