How to Do
How to Do Staggered Clock Push Up
The staggered clock push up should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the staggered clock push up.
Beginning Staggered Clock Push Up
1. Begin with a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
2. Prepare for this motion by keeping a lengthened position in the body.
Staggered Clock Push Up Movement
1. This movement involves a push up in different staggered arm positions (simulating the different positions of a clock).
2. Start in a push up position, hands about shoulder width apart.
3. Perform a push up (see - 'push-up' in the exercise library for description).
4. After each rep, walk the hands to a different position following the face of a clock.
5. The first rep will be performed at 3 and 9 o'clock, then - 2 and 8 o'clock, then - 1 and 7 o'clock - as shown.
6. Repeat the pattern going clockwise - as shown.
7. Watch for hiking at the hip or a sway in the lower back - these may be indications of fatigue.
Staggered Clock Push Up Benefits
Your chest, shoulders, triceps, biceps, and arms are all worked out with the staggered arm push up. This exercise strengthens the upper body while also toning and tightening the core.
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