Clock Push-Up

Chest

Clock Push-Up

LevelIntermediate EquipmentBodyweight MechanicCompound ForcePush

A push-up variation where you move your hands around in a clock pattern between reps to challenge the chest and shoulders.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Start in a high plank with your hands under your shoulders.
2Keep your body in a straight line from head to heels.
3Brace your core.

How to perform

1Lower your chest toward the floor and press back up.
2At the top, step your hands to the next position around the clock.
3Perform another push-up in the new position.
4Continue around the circle and reverse direction.