Enhancing Skills

Clock Push-up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell clock push-up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles.

Stretch to do prior to exercise:

  • Chest stretch
  • Shoulder stretch
  • Triceps stretch

Warmup to do prior to exercise:

  • 5-10 minutes of cardio (e.g. jumping jacks, jogging in place, etc.)
  • Dynamic stretches such as arm circles, high knees, and leg swings

How to select the proper weight: Choose a dumbbell weight that is challenging but allows you to maintain proper form throughout the exercise.

Proper form:

  1. Begin in a traditional push-up position with your hands on the dumbbells and your feet hip-width apart.
  2. Lower your body until your chest nearly touches the ground.
  3. As you push up, lift your right hand and rotate your body to the right while extending the weight overhead.
  4. Return your hand to the ground and lower your body back into the starting position.
  5. Repeat the push-up and rotation, this time lifting your left hand and rotating to the left.
  6. Alternate sides for the desired number of repetitions.

How to reduce the difficulty: To make the exercise easier, you can perform it with your hands on the ground instead of using dumbbells.

How to increase the difficulty: To make the exercise more challenging, you can increase the weight of the dumbbells or add a push-up between each rotation.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-15 reps

Estimated time for exercise: The dumbbell clock push-up should take around 10-15 minutes to complete, depending on the number of reps and sets.

Body Group:

Chest

Muscle Group(s):

Abdominals, Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Triceps Brachii, Deltoids

Tertiary:

Rectus abdominis

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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