Also known as: hand walk push-up, walking push-ups, side-to-side push-ups, lateral hand walk push-ups

What is Clock Push Up?

A Clock Push Up is a bodyweight push-up variation where you walk your hands left and right between reps to add shoulder mobility and core stability. It primarily targets the triceps, shoulders, core and glutes. Difficulty: medium. Maintain full-body tension and tucked elbows throughout.

How to Do Clock Push Up

  1. Set starting position: Begin in a high plank with hands shoulder-width, posterior pelvic tilt, core braced and glutes engaged to create total-body tension.
  2. Lower with control: Bend elbows and lower your chest to the floor with a controlled tempo, keeping elbows tucked and spine neutral to protect shoulders and lower back.
  3. Walk hands left: As you press up, step both hands a small distance to your left, keeping feet planted and maintaining a rigid plank alignment and core brace.
  4. Push-up on left: Perform another push-up from the new hand position, driving through the palms and keeping elbows close to the ribcage for triceps engagement.
  5. Walk hands right: Press up and walk hands back across to the right, moving deliberately between reps while preserving core bracing and hip position.
  6. Finish set safely: Keep breathing, avoid sagging hips or flaring elbows, stop if pain occurs, and progress by increasing hand travel or reps gradually.

Muscle Groups

Triceps, Core, Shoulders, Glutes

Description

Begin in the Push Up position. Hands about shoulder width apart, in posterior pelvic tilt (Tuck your tailbone) and core braced. Be sure to generate total body tension.
Perform one Push Up.
As your return to the top, leave your feet where they are, but walk both hands to your left.
Perform another Push Up, and then walk your hands to the right. Repeat this pattern, moving your hand position in between repetitions, and repeat as required.

Stay tight throughout, sagging the hips or arching the back at any point, and don't flare your elbow out, keep them tucked in.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Clock Push Ups?

Clock Push Ups build upper-body pressing strength, shoulder mobility and core stability while training anti-rotation. They increase triceps activation and require glute and full-body tension for improved control and functional strength.

What are common mistakes when doing Clock Push Ups?

Common mistakes include sagging hips, flaring elbows, rotating from the lower back, and moving hands too far too fast. Maintain posterior pelvic tilt, tuck elbows and perform slow, controlled hand walks to protect shoulders and spine.

How can I progress or regress the Clock Push Up?

To regress, reduce hand travel, perform incline or standard push-ups, or lower rep counts. To progress, increase lateral distance, add tempo or decline push-ups, use weighted vests, or transition to archer-style and unilateral pushing variations.