10 Best Clock Push-up Alternatives for Home and Gym

The Clock Push-up is done lying face down. Ranked closest by our scoring: the Push And Pull Bodyweight, the Drop Push Up and the Pike-to-cobra Push-up.

Clock Push-upWatch the Clock Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Clock Push-up

The steps for the Clock Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders, core · Bodyweight · Intermediate · Compound

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
  4. Push back up to the starting position, while rotating your body to the center.
  5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
  6. Continue alternating sides with each repetition.

The 10 Best Clock Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Clock Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Push And Pull BodyweightPlay demonstration

    1. Push And Pull Bodyweight

    95% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Clock Push-up
    • Equipment: bodyweight only, the same as the Clock Push-up
    • Body position: lying face down, the same as the Clock Push-up
  4. Push-up On Lower ArmsPlay demonstration

    4. Push-up On Lower Arms

    94% match

    Pectorals · Beginner · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Clock Push-up
    • Primary muscle: pectorals, the same as the Clock Push-up
    • Equipment: bodyweight only, the same as the Clock Push-up
    • Body position: lying face down, the same as the Clock Push-up
  5. Drop Push

    5. Drop Push

    94% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Position low boxes or other platforms 2-3 feet apart.
    2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
    3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Clock Push-up
    • Equipment: bodyweight only, the same as the Clock Push-up
    • Body position: lying face down, the same as the Clock Push-up
  6. Push Up On Bosu BallPlay demonstration

    6. Push Up On Bosu Ball

    93% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Clock Push-up
    • Primary muscle: pectorals, the same as the Clock Push-up
    • Equipment: bodyweight only, the same as the Clock Push-up
    • Body position: lying face down, the same as the Clock Push-up
    • Balance: harder to stay steady on than the Clock Push-up

  7. 7. Push-up

    93% match

    Pectorals · Intermediate · Compound

Clock Push-up FAQ

What muscles does Clock Push-up work?

Clock Push-ups primarily load the pectoralis major (sternal and clavicular heads), with significant contribution from the anterior deltoids, triceps, serratus anterior and scapular stabilizers. The rotational component also challenges obliques and transverse core to control the moving base of support.

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