This exercise involves performing a push up while simultaneously lifting one hand off the ground and rotating the torso to reach towards the ceiling with the lifted hand. The movement is then repeated on the other side, creating a "clock" motion with the hands. This exercise targets the chest, shoulders, and core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets the chest, triceps, and shoulders
- Improves upper body strength and endurance
- Engages the core muscles for stability
- Increases range of motion in the shoulders
- Can be modified for different fitness levels
How to perform
- Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
- Lower your body down towards the ground, keeping your elbows close to your sides.
- As you push back up, lift one hand off the ground and rotate your body to the side, extending your arm towards the ceiling.
- Return to the plank position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary
Lower Back
Primary