Clock Push-Up

Differentiation: Mechanics

This variation of a Push-Up is unique. Here is how: you push yourself explosively off of the floor and pivot to the side. This movement engages that side of your pectoral muscles more intensely than the other. This exercise also builds the ability to use explosive movement | and fast twitch muscles in your chest. Fast twitch muscles allow your triceps to lift heavier weights at an efficient speed. This exercise should be attempted by experienced athletes only.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Lie prone on the floor in the "push-up" position, supporting your upper body - with your hands

3) ...and your legs with your bent toes.

4) Your arms should be fully extended

5) ...and about shoulder-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Lower your chest by bending your elbows.

3) Then, explosively push upward and twist to one side...

4) ...until your hands leave the ground.

5) Try to lift one foot as you accelerate upward.

6) You should land about 12 inches to the opposite side of the lifted foot.

7) Rotate your body 30-degrees and repeat the push up.

8) Repeat the movement...

9) ...until you have rotated your body a complete 360-degrees.

Proper Form

Pay special attention to following proper form by...

Keep your back, legs and head straight.

Gear Advice

Some guys choose to use an aid for push-ups when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Harbinger brand Padded Handle Push-Up Bars - which you can order from Amazon dot com. You take this with you to the gym or perform this exercise at home.

No video has been published yet.

Nobody appears in the video.

Comments