Instructions:
- 1Start in a high plank position with your hands right under your shoulders and feet together
- 2Bend your elbows and lower your body as you would in a traditional push-up
- 3Complete the push-up and rotate to your right, shifting your weight onto your left hand as you lift your right hand off the ground and point it toward the ceiling
- 4Bring your hand back to the starting position and perform another push-up, then repeat the rotation on the other side
Tips:
- Keep your back flat and your core engaged throughout the exercise
- Avoid dipping your hips as you rotate
- Ensure that your gaze is fixed on your leading hand when rotating
Unlock the Benefits of Clock Push-Ups
The Clock Push-Up, also commonly referred to as the Time Push-Up, is a dynamic bodyweight exercise that targets the chest, specifically focusing on the Pectoralis Major Sternal Head. This compound movement not only enhances upper body strength but also improves coordination and stability.
How to Perform a Clock Push-Up
To execute a Clock Push-Up, start in a standard push-up position. As you lower yourself toward the ground, imagine a clock face underneath you. Push up and, on your ascent, lift one hand off the ground and reach towards an imaginary hour on the clock, then return it to the ground as you go down again. Repeat this process by alternating hands and 'clock positions'. This unique motion engages various muscle groups while providing an effective cardiovascular workout.
Benefits of Clock Push-Ups
- Strength Development: Improves strength in the chest, shoulders, and triceps.
- Core Stability: Engages the abdominal muscles for better overall core strength.
- Coordination Improvement: Enhances hand-eye coordination through the alternating arm movements.
- Variability: Offers a fresh and exciting variation to traditional push-ups.
Tips for Effective Clock Push-Ups
- Maintain proper form by keeping your body straight from head to heels.
- Engage your core throughout the movement to prevent sagging or arching of the back.
- Start slowly to master the motion, then gradually increase speed as you become more comfortable.
- Incorporate this exercise into your routine 2-3 times a week for optimal results.
Understanding Push-Up Phases
In the context of the Clock Push-Up and other push-up variations, it's essential to recognize the concentric phase. This phase occurs when you push your body away from the ground after lowering yourself. Focusing on controlled movements during this phase not only maximizes muscle engagement but also enhances strength gains.
Incorporating Clock Push-Ups into your workout routine can be a fun and effective way to challenge your body. Whether you're a beginner or an experienced fitness enthusiast, this exercise can help elevate your strength training regimen. So set your 'clock' and get moving!