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

Kneeling Clock Push-Up

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

MediumUpper chestMiddle chest

About this exercise

A bodyweight chest exercise performed on knees where you cycle through multiple hand positions arranged like clock numbers, challenging the chest and shoulders from various angles. Each position shifts the emphasis slightly across the pectorals, making it an excellent variation for developing well-rounded chest strength without equipment.

How to Perform

  • Start in a kneeling push-up position with your hands directly under your shoulders and knees on the floor
  • Lower your chest toward the floor in a controlled manner, then push back up — this is the 12 o'clock position
  • Walk both hands to the next clock position (e.g. 1 o'clock / 11 o'clock) and perform a push-up there
  • Continue moving through the clock positions (2, 3, and so on) for the desired number of stops
  • Keep your core braced and hips level throughout every push-up
  • Return to 12 o'clock after completing the full clock circuit

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling Clock Push-Up

The Kneeling 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.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Above Head Chest Stretch

Bodyweight · Easy
Upper chestMiddle chestFront shoulders

Alternating Leg Downward Dog

Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs

Archer Push-up

Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders