Clock Push Up Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Clock push up focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- 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.
- Descend by flexing at the elbow, lowering your chest toward the ground.
- 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.
- 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.
- Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
Exercise FAQ
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps. Think of it as controlled movement done with repeatable, clean reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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