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The humble pushup is one of the oldest and most effective exercises around, using only your bodyweight to hit multiple muscle groups in the core and upper body. But age doesn\u2019t mean pushups have to be boring, as fitness influencer and coach, Senada Greca<\/a> recently found out with a fresher approach to holding back the hands of time.<\/p>\n \u201cA little late on this challenge, but better late than never,\u201d explained Greca while posting a video of her efforts for the buff beauty\u2019s 6.6 million Instagram followers.<\/p>\n You may need to find a quiet timeslot in the gym for this one, because it\u2019s simple, but does require a fair bit of real estate. You\u2019ll place 12 weight plates in a circle, replicating a clock face, and then you\u2019ll become the hand as you perform a pushup on each plate.<\/p>\n Note from her IG reel Greca opted for a more difficult version of the challenge, placing plates of different depth on the ground in order to shake things up. \u201cThat\u2019s one rep\u2026 and way more difficult that I thought,\u201d she reflected after rounding out the challenge.<\/p>\n Pushups are an epic exercise<\/a> that are known for working the pectoralis major and minor chest muscles. You\u2019ll also tax the triceps, shoulders, and crush your core as you complete your reps.<\/p>\n In essence, 12 o\u2019clock pushup challenge adds an incline via the inclusion of the plates, activating the lower chest and back more than regular pushups do.\u00a0 By adding different inclines<\/a>, Greca is also adding further work to the mind and muscle connection, making quick adaptations to build stability, while hitting the muscles from slightly different angles for a fuller workout.<\/p>\n To make it even more difficult, you can add extra rotations around the clock, or time yourself and try to beat your own personal record. \u201cNot easy at all,\u201d wrote one impressed follower on seeing the coaches\u2019 completion around the clock. \u201cNo wonder I couldn\u2019t find plates at the gym, you had them all,\u201d joked another.<\/p>\n To follow Senada Greca on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nWhat is the 12 0\u2019Clock Pushup Challenge?<\/h2>\n
Why This Pushup Variation Builds More Muscle<\/h2>\n
How to Make the 12 O\u2019Clock Pushup Challenge Harder<\/h2>\n