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Clock Push-Up

body onlyintermediatepushcompoundstrength
Clock Push-Up step 1
Clock Push-Up step 2

Instructions

  1. 1

    Move into a prone position on the floor, supporting your weight on your hands and toes.

  2. 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. 3

    Descend by flexing at the elbow, lowering your chest toward the ground.

  4. 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. 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. 6

    Return to the starting position and repeat the exercise, working all the way around until you are back where you started.