Clock Push-Up

A multi-directional push-up variation where you rotate around a central point, working chest and shoulders from different angles.

Instructions

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 hands around shoulder width. Keep your body straight throughout the movement. This is 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 airborne.
5. Aim to “jump” 12-18 inches to one side as you accelerate up.
6. Move your outside foot away from your direction of travel. Shift your body about 30 degrees for the next repetition.
7. Return to the starting position and repeat the exercise, working your way around until you are back where you started.

Tips

• Start with a lower jump height if needed
• This develops directional chest and shoulder strength
• Complete a full 12 o’clock rotation for one set
• Maintain core rigidity throughout
• Excellent for functional pushing strength