Kneeling Clock Push-Up
Challenge your stability & strength! The Kneeling Clock Push-Up targets different chest & arm muscles with varied hand positions.
Muscle Groups
Primary
Secondary
Instructions
1. Begin in a kneeling push-up position with your knees on the ground and your hands placed slightly wider than shoulder-width apart.
2. Keeping your back straight and engaging your core, lower your chest towards the ground in a controlled push-up.
3. Push back up to the starting position.
4. Now move one of your hands to a different 'hour' on the imaginary clock face. For example, if your hand was originally at 3 o'clock (directly on your side), you can move it towards 2 o'clock or 4 o'clock.
5. Perform another push-up with this new hand position.
6. Return to the starting position and repeat the push-up, this time moving the other hand to a different hour on the clock.
7. Continue to alternate hand positions with each push-up, moving around the clock in either direction.
8. Make sure to perform the exercise in a controlled manner with emphasis on the chest and arm muscles.
9. Perform for the desired number of repetitions or sets.
Keep in mind to breathe out as you push up and breathe in as you lower yourself during the push-up. Maintain good form throughout the exercise to maximize effectiveness and minimize the risk of injury.
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