Kneeling Clock Push-up (male)

Kneeling Clock Push-up demonstration gif

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 Muscles Worked

Arms

Back

Core

Legs