Around-the-Clock Push-Ups

Compound exercise, Body weight

Overview

Movement sequence: Around-the-clock push-ups with small hand and foot steps to change direction between repetitions.

Difficulty

Medium

Required equipment

Main muscles

  • Chest: Large pectoral muscle
    (Musculus pectoralis major)
  • Shoulder: Anterior deltoid muscle
    (Musculus deltoideus, Pars clavicularis)
  • Triceps: Three-headed arm muscle
    (Musculus triceps brachii)

Training plans

Around-the-Clock Push-Ups is a suitable substitute for similar exercises in Chest training or as a supplement to various training plans.

Around-the-Clock Push-Ups: Basics and alternatives

Chest training: Involved main muscle groups Around-the-Clock Push-Ups

Involved main muscle groups:
Around-the-Clock Push-Ups

Around-the-clock push-ups bring some variety to classic Push-Ups. After each push-up, you take small steps with your hands and feet to turn your body, then do the next one. Over several reps, you work your way around like the hands of a clock.

Your chest, shoulders and triceps do the pressing, while stepping into a new position adds a coordination challenge. Grasshopper Push-Ups add a leg movement instead. This version of around-the-clock push-ups uses controlled steps, with no need to jump your hands off the floor.

Correct execution

The extra challenge comes from changing direction between push-ups. Even a few small steps around the circle are worthwhile; you don’t need to go all the way around.

Choose a firm surface with enough clear space to turn. Stay on the same surface all the way around so you don’t move from a mat edge onto slippery flooring. If space is limited, practice a short part of the circle.

Learn the steps from the top of a push-up first. Shift your weight onto one hand and your feet so you can lift the other hand, set it down fully and let your feet follow. Move one hand or foot at a time in small steps; don’t cross your hands or twist against a planted palm.

Once you can turn steadily, add a push-up between the changes of direction. Finish pressing up before moving, then find your usual hand width and distance between hands and feet. Keep your chest facing the floor and your body straight before lowering again.

Check that you aren’t gradually bringing your feet too close to your hands or letting the distance between them increase as you turn. Pause to adjust it if needed, and practice both clockwise and counterclockwise.

Video tutorial

How To Do The AROUND THE CLOCK PUSH UP | Exercise Demonstration Video and Guide

Step-by-step instructions

Start in a push-up position with your hands about shoulder-width apart and your body straight.

Bend your elbows and lower your chest until it’s just above the floor, keeping your hips in line with your upper body.

Press back up to the top position before moving your hands.

Take small steps with your hands and feet to turn your whole body a little clockwise, moving one hand or foot at a time.

Find a steady push-up position again, then perform another complete repetition.

Continue the push-up and step pattern. Practice turning the other way with the same control.

Common mistakes

Turning while you’re still at the bottom shifts the load before you’ve finished the press. Push up first, step into the new position and steady yourself before lowering again.

Twisting your hands against the floor while your feet stay fixed is another mistake. Let your hands and feet follow the turn in small steps. If your hips sag or rise to make room, pause and reset; there’s no need to rush.