Instructions

1

Begin in a full plank position with hands placed slightly wider than shoulder-width apart, feet together or hip-width apart, and body forming a straight line from head to heels. Core engaged and neutral spine maintained throughout.

2

Grip the floor firmly with hands for stability. Shoulders positioned directly above wrists. Tighten core, glutes, and quads to maintain rigid body alignment. Depress and retract shoulder blades slightly to prepare for movement.

3

Lower body by bending elbows, keeping them at approximately 45-degree angle from torso. Descend in a controlled manner until chest nearly touches the floor or reaches desired range of motion. Maintain straight body alignment—no sagging hips or pike position.

4

Drive through palms and extend elbows to press body back to starting position. Maintain rigid core throughout ascent. Return to full plank position with arms fully extended, completing one repetition.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps Brachii, Anterior Deltoid, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Pectoralis Major growth, the Clock Push-Up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Improves overall Chest stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Pro Tips

To maximize the Clock Push-Up, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps Brachii, Anterior Deltoid, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

Dumbbell Clock Push-Up
Cable Clock Push-Up
Banded Clock Push-Up

Clock Push-Up