Chest · Bodyweight
Kneeling Clock Push-up
How to do the kneeling clock push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up on your knees with hands under your shoulders and a tight line from knees to head. Walk your hands around like the hands of a clock, performing a push-up at each position to hit your chest from changing angles.
- 1Chest and triceps pressing at each hand position
- 2Core and hips staying level as the hands move
- 3Shoulder blades pulling together at the bottom
Common mistakes
- Letting your hips sag or pike up
- Craning your head forward toward the floor
- Flaring your elbows out past 45 degrees
Muscles worked
The kneeling clock push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kneeling clock push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.