Start
End
Clock Push-Up
Clock Push-Up
Target Muscles
Blue = primary · Gray = secondary
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- 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.
Important tips
Keep your back straight.
Control the movement.
