Clock Push-Up

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the clock push-up, including tips, variations, and the muscle groups it targets.

Instructions

1. Move into a prone position on the floor, supporting your weight on your hands and toes. for best results.
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. for best results.
3. Descend by flexing at the elbow, lowering your chest toward the ground. for best results.
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. for best results.
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. for best results.
6. Return to the starting position and repeat the exercise, working all the way around until you are back where you started. for best results.