Complete Kneeling Clock Push-Ups Exercise Guide
Learn everything about Kneeling 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.
It works your chest, shoulders, and triceps muscles.
2.
It's easier on your body than a regular push-up, making it good for beginners.
3.
Because you're on your knees, it's less stressful on your wrists.
4.
It helps improve your posture and balance because it needs core strength to stay stable.
5.
Doing this exercise regularly will make your muscles stronger and help you do more push-ups over time.
6.
It's a good exercise for people of all fitness levels, from beginners to experienced athletes.
7.
To do it, start on your knees with your hands shoulder-width apart.
8.
Keep your back straight and lower your chest towards the floor, bending your elbows.
9.
Push back up to the starting position. Repeat this movement.
10.
Remember to keep your core tight throughout the exercise to help with balance and support.
11.
You can change how many you do or how often you do the exercise to fit your fitness plan.
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What are the benefits of kneeling clock push-ups?
1.
They're especially helpful for beginners or people with wrist or shoulder problems because they're easier on your joints than regular push-ups.
2.
Because you're on your knees, you don't need as much upper body strength to do them, making them a good starting point to build up to regular push-ups.
3.
Kneeling push-ups work your chest muscles, making them stronger and bigger.
4.
Doing this exercise also helps strengthen your core muscles (your stomach and back muscles). This improves your balance and stability.
5.
Since kneeling push-ups are gentler on your joints, they're a good way to practice proper push-up form without causing pain or injury.
6.
Mastering kneeling push-ups will help you get ready to do regular push-ups correctly and safely, improving your overall push-up technique.
How to do kneeling clock push-ups?
1.
For balance, you can either put your hands on your hips or keep them out in front of you.
2.
Slowly lower your chest towards the floor. Keep your elbows tucked in close to your body, not sticking out to the sides.
3.
Push yourself back up to the starting position. As you push up, twist your body slightly to the right, like the hour hand on a clock moving to the number 3.
4.
Next push-up, do the opposite: push yourself up and twist to the left, like the hour hand moving to the number 9.
5.
Keep switching sides with each push-up – right, then left, right, then left, and so on. 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 kneeling clock push-up variations
1.
Clock Push-Ups: Move your hands like the hands on a clock while doing push-ups. This works your chest, shoulders, triceps, and core muscles, and helps you get better at keeping your balance and moving smoothly.
2.
Kneeling Knuckle Push-Ups: Do push-ups on your knuckles instead of your hands. This is easier on your wrists and lets you move your arms further, working your chest and triceps more.
3.
Side Kneeling Push-Ups: Put your weight on one side while doing a push-up. This is harder on your balance and core muscles, and also works your chest and triceps.
4.
Explosive Kneeling Push-Ups: Push off the ground hard when you do your push-ups. This makes you stronger and faster, which is good for sports.
5.
Kneeling Rotational Push-Ups: Twist your body as you do a push-up. This works your core muscles along with your chest and shoulders, and helps you move better.
6.
Each type of kneeling push-up has its own advantages. Experiment to find which ones you like best and which ones help you get stronger!
Alternatives to kneeling clock push-ups
1.
Kneeling Knuckle Push-Ups: These are like regular kneeling push-ups, but you push up on your knuckles instead of your hands. This helps your wrists and lets you move your arms further, making your chest and triceps work harder.
2.
Decline Kneeling Push-Ups (using a box): Put your feet on the floor and your hands on a box. This makes the push-up harder because your body is at an angle. It really strengthens your chest and triceps, and also works your tummy muscles for balance.
3.
Clock Push-Ups: These are like a moving push-up. You change the position of your hands as you do the push-up. This is good for building strength and balance in your chest, shoulders, and middle.
4.
All these exercises are good for building upper body strength and core stability. Try them out and see which ones you like best!
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Common mistakes during kneeling clock push-ups
1.
Keep your elbows close to your body: Don't let them stick out to the sides. This helps you get the most out of the exercise and avoids shoulder strain.
2.
Go all the way down: Lower your chest until it almost touches the floor. This makes the exercise more effective. Shortening the movement makes it easier but less helpful.
3.
Tighten your tummy muscles: Keep your stomach muscles firm. This helps keep your body steady and improves your form.
Takeaway
1.
They're easier than regular push-ups, so they're perfect for beginners or anyone working on improving their push-up technique.
2.
Starting on your knees takes pressure off your wrists and shoulders, making them gentler on your body.
3.
Because they're easier, you can do more repetitions, which helps build strength faster.
4.
Kneeling push-ups help you learn the correct form for regular push-ups. This means you'll be less likely to get injured when you move on to harder variations.
5.
Remember to keep your back straight and your core (stomach muscles) tight throughout the exercise. This helps you stay balanced and protects your spine.
6.
Focus on a slow, controlled movement. Don't rush! Going slowly helps you build more muscle and prevents injury.
7.
Kneeling push-ups are a good exercise to do regularly as part of a wider fitness plan. They can be included in a workout routine alongside other exercises.
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