clock push-up · Impulse

What is Clock Push-Up? Clock push-up is a challenging variation of the traditional push-up that involves moving your hands in a circular motion around your body as you perform the exercise. This dynamic movement engages multiple muscle groups and adds an element of coordination and stability to the standard push-up.

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Perform a regular push-up by lowering your chest towards the ground while keeping your core engaged and back flat.
As you push back up to the starting position, lift one hand off the ground and move it in a circular motion around your body in a clockwise direction.
Place your hand back on the ground and repeat the push-up, this time lifting and circling the other hand counterclockwise.
Continue alternating the direction of the hand movement with each push-up repetition.

Arching the back: Ensure your body remains in a straight line throughout the movement to prevent strain on the lower back.
Dropping the hips: Keep your core tight to avoid sagging or piking at the hips. - Allowing the shoulders to hunch: Maintain proper shoulder alignment by keeping them down and away from the ears.
Performing the movement too quickly: Focus on controlled motions to maximize muscle engagement and reduce the risk of injury.

Start with slow and controlled movements to master the technique before increasing speed.
Engage your core muscles throughout the exercise to enhance stability and balance. - Focus on maintaining proper form rather than speed or quantity of reps.
Gradually increase the number of repetitions as you build strength and coordination.

Chest: Primary muscle worked during the push-up movement. - Triceps: Engaged to extend the arms and push the body back up.
Shoulders: Stabilize and support the movement during the circular hand motion. - Core: Activated to maintain stability and prevent the hips from sagging.