Around the Clock Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Around the Clock Push-Up

Step by step instructions, muscle activation and variants for the Around the Clock Push-Up.

HardMiddle chest

About this exercise

The Clock Push-Up is an advanced bodyweight push-up variation where you perform reps at progressively rotated hand positions around your body, mimicking the positions on a clock face. This systematically shifts emphasis across the upper, middle, and lower chest, while challenging shoulder stability and core control throughout.

How to Perform

  • Start in a standard push-up position with hands at the 3 o'clock and 9 o'clock positions (directly to your sides)
  • Perform one push-up with full range of motion, keeping your body in a straight line
  • Walk your hands one position forward (e.g., to 12 o'clock) and perform another push-up
  • Continue moving your hands to the next clock position after each rep
  • Maintain a braced core and level hips throughout each position
  • Work your way around the full clock in both directions to target all areas of the chest

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Around the Clock Push-Up

The Around the Clock Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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