Kneeling Clock Push-Up

Muscles worked

Setup

1. Begin on your knees with your hands placed shoulder-width apart on the floor.
2. Shift your weight forward so your shoulders are directly over your wrists and your body forms a straight line from head to knees.
3. Engage your core and glutes to stabilize your spine and prevent lower back arching.

How to do it

1. Move your right hand to the '1 o'clock' position, then lower your chest toward the floor while inhaling.
2. Exhale as you push back up to the start and return your right hand to the center.
3. Move your left hand to the '11 o'clock' position, perform a push-up, and return to center.
4. Continue alternating sides, moving the hands progressively wider (2 and 10, 3 and 9) using a controlled 2-second descent.

Form checklist

• Keep your core tight to prevent your hips from sagging toward the floor.
• Avoid flaring your elbows out wide; keep them at a 45-degree angle to the torso.
• Ensure the stationary hand remains firmly planted to provide a stable base.
• Keep your head in a neutral position, looking at a spot just in front of your hands.

Pro tips

• Focus on the 'reach' of the moving hand to increase the stability demand on the stationary shoulder.
• Visualize pushing the floor away from you to maximize serratus anterior and pectoral engagement.

Make it harder

• Perform the movement from a full high-plank position on your toes to increase the load.
• Increase the distance of the hand reach to create a wider, more challenging lever for the chest.

Frequently asked

What muscles does the kneeling clock push-up work?

The kneeling clock push-up primarily targets the pectorals, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kneeling clock push-up?

The kneeling clock push-up requires no equipment — just your body weight.

Is the kneeling clock push-up good for beginners?

The kneeling clock push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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