Instructions:
- 1Start in a kneeling position on the floor, your body should form a straight line from your knees to your head
- 2Extend your arms fully and rotate your body as if you're aiming for the '12 oclock' position
- 3Lower your body towards the floor until your chest nearly touches it
- 4Push back up to the starting position while rotating to the '3 oclock' position
- 5Lower yourself back to the floor, then push back up while rotating to the '9 oclock' position
Tips:
- Ensure your body is stable before you begin the exercise
- Keep your core engaged throughout the movement to maintain proper form
- Don't let your back sag or your butt stick out at any point during the exercise
- Don't rush the exercise, slow and controlled movement provides more muscle stimulation
Kneeling Clock Push-Up: A Comprehensive Guide
The Kneeling Clock Push-Up is an effective bodyweight exercise that primarily targets the chest, while also engaging the shoulders and core. This exercise is suitable for individuals of all fitness levels and can be a great addition to any workout routine.
How to Perform the Kneeling Clock Push-Up
- Start Position: Begin in a kneeling position with your hands placed slightly wider than shoulder-width apart on the floor.
- Engage Your Core: Keep your body in a straight line from your knees to your head. Activate your core to maintain stability.
- Lower Down: Slowly bend your elbows to lower your chest towards the floor, keeping your elbows at a 45-degree angle.
- Push Back Up: Press through your palms to return to the starting position, extending your arms fully.
Tips for Success
- Maintain Proper Form: Focus on keeping a straight line from your knees to your head throughout the movement.
- Start Slow: If you’re new to this exercise, perform it slowly to ensure accurate form and prevent injury.
- Gradually Increase Reps: Begin with a small number of repetitions and gradually increase as your strength improves.
- Use a Mat: If you find kneeling uncomfortable, consider using a mat for added cushioning.
Variations and Modifications
If you're looking to increase the intensity of your workout, try the traditional push-up version or the standard clock push-up, where you perform the exercise from your feet instead of your knees. Both variations can help build strength and endurance in the upper body.
Benefits of the Kneeling Clock Push-Up
This exercise not only strengthens the chest but also enhances overall upper body stability. Since it requires no equipment, the Kneeling Clock Push-Up can be performed virtually anywhere, making it an ideal choice for home workouts or gym sessions.
Incorporate the Kneeling Clock Push-Up into your fitness routine and experience the numerous benefits it offers for building upper body strength and improving stability!