Complete Clock Push-Ups Exercise Guide
Learn everything about Clock Push-Ups exercise including proper form, muscles worked, benefits, variations, alternatives, and common mistakes to avoid.
Muscles Worked & Equipment
Primary Muscles
Secondary Muscles
Equipment Needed
Muscle Categories
Introduction
1.
Unlike regular push-ups, clock push-ups move your hands in a circle, like the hands on a clock.
2.
This extra movement makes your chest, shoulders, triceps, and core work harder.
3.
Because you're moving in different directions, clock push-ups improve your balance and coordination.
4.
They're good for all fitness levels – beginners can start slowly, and more experienced people can do them faster or for longer.
5.
You can easily add clock push-ups to your regular workouts, like bodyweight training or circuit training.
6.
Clock push-ups are a versatile exercise that helps you get stronger and fitter overall.
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What are the benefits of Clock Push-Ups?
1.
They make you use more muscles at once. This means your chest, shoulders, triceps (back of your upper arms), and core (your stomach muscles) all work together.
2.
Doing clock push-ups helps you get better at balancing. You need to keep your body steady while you move, making your stabilizing muscles stronger.
3.
Clock push-ups are like everyday movements. This makes your body stronger for things you do in your daily life, like lifting or carrying things.
4.
They keep your workouts interesting. The changing hand positions add some fun and variety to regular push-ups, so you don't get bored.
How to do Clock Push-Ups?
1.
Left Hand Out: As you lower yourself down for a push-up, move your left hand out to the side, as if it's pointing to the number 9 on a clock. Imagine a clock face on the floor.
2.
Back to Center: Push yourself back up to the starting position, bringing your left hand back to the middle.
3.
Right Hand's Turn: Now, do another push-up, but this time move your right hand out to the side, like it's pointing to the number 3 on that clock face.
4.
Return to Center: Push back up, bringing your right hand back to the middle.
5.
Keep Going: Repeat steps 2-5, alternating between your left and right hands. Do as many as you feel comfortable with.
6.
Important Tip: Keep your tummy muscles tight the whole time! This helps you stay steady and do the exercise correctly.
Common variations of Clock Push-Ups
1.
Close-Grip Push-Ups: Bring your hands close together under your chest. This makes your triceps (the back of your upper arms) work harder. It's a simple exercise you can do anywhere, building strong arms without needing any special equipment. It still works your chest and shoulders too.
2.
Decline Push-Ups: Put your feet up on a chair or bench. This makes the exercise harder and focuses more on your upper chest and shoulders. It also works your core (your stomach muscles) more. This is a good choice if you want a tougher workout.
3.
Diamond Push-Ups: Make a diamond shape with your hands under your chest. This is another great way to really work your triceps. It helps to make your arms look more toned and defined. Like the others, you can do this anywhere.
4.
These different push-ups help you mix up your exercise routine. Try each one to find your favorites and build strong, healthy muscles!
Alternatives to Clock Push-Ups
1.
To make your workout more interesting, try these similar exercises:
2.
Decline Push-ups: These are like regular push-ups, but your feet are higher than your hands (maybe on a chair or bench). This makes your chest and shoulders work harder. It helps you get stronger and more stable.
3.
Close-Grip Push-ups: For these, your hands are closer together than in a regular push-up. This focuses more on your triceps (the back of your upper arms). It builds stronger arms while still working your chest and shoulders.
4.
Each of these changes the way your muscles work, making your workout more effective and helping you build strength and balance. Try them all and find your favorites!
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Common mistakes during Clock Push-Ups
1.
Put your hands right under your shoulders: If your hands are too far apart or too close, your shoulders might get sore.
2.
Make your body a straight line: Your body should be like a plank from your head to your toes. Don't let your hips sag or stick up.
3.
Go slow and steady: Don't rush! Take your time going up and down. This helps you do the exercise correctly and makes it safer.
Takeaway
1.
They're a more challenging exercise than regular push-ups, so they help you get stronger faster.
2.
Because you move your hands in a circle, you work more muscles and improve your balance.
3.
Doing clock push-ups makes your workouts more interesting and keeps you from getting bored.
4.
To do a clock push-up, start in a push-up position. Then, move one hand at a time, like the hands on a clock, to different spots. Keep your body straight and strong.
5.
Remember to go slowly and carefully. It's better to do them correctly than quickly and mess up your form.
6.
If you're new to clock push-ups, start by doing a few each day and gradually increase the number as you get stronger.
7.
Listen to your body and rest when you need to. It's important to avoid injuries.
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