The document provides instructions and information for using the Clock Push Up, a push up device that allows full 360 degree rotation through different push up positions to work the entire upper body. It consists of two circular bases connected by an adjustable bar, and includes color-coded positions to guide the user through exercises targeting all major muscle groups of the chest, back, shoulders, arms and core. The device aims to make push ups more effective and safer by incorporating rotational movements through a full range of motion.

1. ULTIMATE GUIDE TO CLOCK PUSH UP TRAINING AND TOTAL UPPER BODY
DEVELOPMENT
The information presented in this work is by no way intended as medical advice oras a substitutefor
medical counselling. Theinformation should beused in conjunctionwith theguidanceand care of your
physician. Consult yourphysician beforebeginning this programas you would with any exercise and
nutrition program.
If you choosenot to obtain the consent ofyourphysician and/orwork with yourphysician throughout
the duration ofyourtime using therecommendations in theprogrambelow, you are agreeing to
accept full responsibility for youractions.
Bio: Mihail Mihaylov is a motivated Yoga Instructor with advanced training in
fitness and yoga and specialization in Tantra and Dao principles. Mihail has
almost 15 years in the health and fitness industry providing real world training
to yoga & personal training focusing on, injury prevention, rehabilitation, total
body strength training and sports performance enhancement. Former co-
owner and deputy manager of The Fitness Centre Flex EU. Private Fitness &
Yoga Teacher.
Highlights; I was personally trained and worked closely more than 5 years
with 3 times bodybuilding Champion of Ukraine and once of Bulgaria Grigoriy
Bobkov for whom I developed a personal isometric routine to help him
improve him his already outstanding results.
Professional Courses and Certifications
Certified Personal Fitness Trainer in 2000
Certified Yoga Teacher in 2000
Advanced 500-hour Yoga Training, Completed in 2007
Affiliations
Yoga Alliance UK, Member–2007-Present
United Inventors Association Member- June 2010-Present
Muscle Chart

2. Note: It is important to be aware of the Muscles of the Body in order to train yourself properly. Our goal is
to focus on injury prevention to improve performance in any of the Clock push up programs. The better
you know your own body, the better the results will be as you progress. Remember you only get one body
so take care of it!
Push-ups are one of the oldest and most widely known strength exercises on Earth.
They’ve been a staple in military fitness, martial arts and just about every other type of
exercise program that’s ever existed.Everyone from P.E. teachers to Military Sergeants to
personal trainers to Shaolin Monks make time for push ups
I'm a yoga teacher so I am biased
towards the yoga/martial art
related push up over the standard
one. If you are not strong enough
to hold things like handstands or
crow for a long time so you should
working on getting better at that.
Yoga alone doesn't seem to be
helping quickly enough so I'm
working with my clients in other
exercises to my routine.
There are many variations to the traditional push-up, each designed to work your body differently. You
would think there’s no way to improve on the most perfect exercise out there, but there is a way to
make the push up evenbetter.
To be able to go deeper, relieve joint stress, and increase
your movement variations you are going to want a push up
bar. There’s a lot of bars and handles on the market so
sorting through all of them may be a little difficult.
The new Clock push up devicetakes the traditional push
up bar and makes it better by creating an full 360 degrees
orbital rotation around circle mats that does thehardest
part for you.
Instead of having to figure out which position will get the
most out of each upper body muscle the Clock push up
spells it out for you with the mat which has colour coded
position letting you know which muscle you’re working.
Clock push up union togetherforward, backward, wide &
narrow arms push ups in oneworkout only. As the forward push up is follow by wide, then backward
and narrow arms push ups orupsidedown. Thedistancebetween themats can bechanged according
yourprogress.
The workout itself is a solid pose to build strength in your arms, chest, back, shoulders and core. With
multiple positions working random muscle groups, you will maximize push ups like never before.
The Clock Push Up

3. A body is a chain. A chain is no strongerthan its weakest link. No matter how strong yourother
muscles are, the weakest link in the chain is also the strongest. It can break thechain.
This means that any workout which doesn't target all the muscles equally is vulnerable becausethe
weakest part can always damageor give you up.
Only withthe Clock push up you can equallywork all the musclesparts ina perfectsymmetry.
You don't have to rotate the
wrists when you start out the
workout. In this way you can
avoid the abnormal twisting
and the pressure on certain
parts of the anatomy -
achieving maximum safety
with dramatically improved
results.
The workout greatlyextends
the arm mobility and works all the muscles that surround and attachto the shoulder. Also, if you’re not
strong enough to do multiple circle push up you can do them on your knees. The base of the Clock Push
Up is designed to rotate on every surface, including carpet, wood, tile and even on a rubber gym floor.
Can be used from beginner to advance based on the type of exercise chosen.
The push-up is the ultimate barometer of fitness. Mr. Jack LaLanne, who once set a
world record by doing 1,000 push-ups in 23 minutes, still does push-ups as part of
his daily workout. “It’sa good indication of what kind of physical condition you’re
in” he said.
Martial Art & Thai Chi Foundations
“THE SECRET OF AIKIDO IS TO HARMONIZE OURSELVES WITH THE
MOVEMENT OF THE UNIVERSE AND BRING OURSELVES INTO ACCORD
WITH THE UNIVERSE ITSELF.” O'SENSEI, THE FOUNDER OF AIKIDO
Like the rhythms and
movements of the
universe, all bodies
follow a circular path.
The celestial bodies
travelling along their
orbits, while rotating
upon their axes. Hence
the model of the
functioning universe is
circular and dynamic.
The human body is a
reflection of the
universe following

4. analogous circular rhythms. Just as planets revolve upon their axes, the human body is its own 'solar
system' with various body segments orbiting one another and rotating upon their given axes
In a perfect circle clock push up exercisersystem, the exerciser revolves around in orbit and along its
own axis exact in the same way as the earth revolves around the sun and along its own axis. It uses the
most basic form of universal movement.
Failing to recognize and understand the fundamental movement principles of the body, one's potential
development in the martial arts or any physical endeavor will be severely limited.
Features
Multiple positions and angles that will develop muscles & sculpt proportionally yourtotalupperbody.
Plug &, Rotateand Press push up around theboard -easy to use, insert desired color-coded positions.
Strengthens your chests,triceps, shoulders, back, arms and corewhile develop naturalmuscularfiring
patterns.
Work muscles through theirfull range of motion by incorporating rotationalmovements.
Includes self-adjustablecomfort hand grips - eliminate stress on hands and wrists compared to
traditional push ups.
Avoid unnaturalstress on joints and ligaments.
Simple assembly & storage.
Portable - work out at home or takeanywhere.
Checklist to remember:
1) Keep Shoulders and Spine Straight, in
line with Neck, Hips & Legs
2) Contract abs - pull navel toward spine
3) Squeeze Glute Muscles Tight
4) Keep knees in line with hips
5) Take your time doing exercises go for
good technique first
Trainer Tips: Only go as far as you can
control. In the beginning use less range of
motion until your muscles get stronger and
you master the form.
Your spine and hips should not move. Your
abs has to remain tight from the beginning
to keep your body in a solid position.
Perform 3 sets 10-12 reps

5. The main difference between the push ups done in yoga and "standard" push ups is how much you pay
attention while doing them. Clock push up allows you to do in one turn only "yoga" push ups with wide
arms, narrow arms ,forward, backward, and even upside-down in one almost fists position, as long as you
do them slowly, evenly, paying attention to misalignments or extraneous and detrimental discomfort or
pain.
I've been paying attention more to my technique in yoga and keep hearing the reference of this "new
yoga style push ups". More recently I've been doing all my sets in the new yoga style and it seems to give
my back, chest and biceps a different feeling workout. Feels great overall.
"Life is not for doing yoga. Yoga is for making life better."
-Swami Ramdev.
The Muscles UsedinThe Clock Push-ups
Chest
The main muscle group worked during the pushup is the
pectoralis major of the chest. This muscle group comprises two
heads: clavicular head and sternal head. The former is also
known as the upper chest, the latter as the lower chest. When
you do a traditional pushup with your torso parallel to the
ground, you primarily target the lower chest, and the upper
chest serves as an assisting mover. When you do the exercise at
an incline angle, the lower chest is also the primary muscle
worked, with the upper chest serving as a secondary mover. In
the third main pushup variation, the declined angled pushup,
you primarily target the upper chest, and the lower chest acts as
an assisting mover.
Shoulders
During each of the pushup variations, the anterior deltoid of the front shoulders acts as a secondary
mover. It is common to feel a burn in this muscle while doing the pushup, and this is because of the
buildup of hydrogen ions that come off of lactic acid. To minimize this burning sensation, you should keep
your repetitions below 12.
Arms
There are four other muscles, all located in the arm region, that act as secondary movers during the
pushup and its variations. Three of these muscles arecollectively known as the triceps brachii. Those
muscles are the triceps long head, lateral head and medial head. The remaining arm muscle worked is the
anconeus.
Stabilizers
In addition to the primary and secondary movers, the pushup involves several stabilizing muscles that
help fixate the joints at work. The biceps brachii of the arms acts as a stabilizer of the elbow joint. The
serratus anterior, rotator cuff muscles and rhomboids stabilize the scapula. The rectus abdominis and
obliques of the waist, along with the erector spinae of the spine all act as stabilizers of the spine. The
quadriceps of the front thigh acts as a knee stabilizer and the gluteus maximus acts as a hip stabilizer.
Push-up Fun Facts:
The first record for push-ups was documented by Guinness World Records: 6,006 nonstop push-ups by
Charles Linster in 1965, October 5.

6. The record for the most push-ups non-stop was 10,507, set by Minoru Yoshida of Japan in October 1980
The current world record for most push-ups in 24 hours is by Charles Servizio (USA) who achieved 46,001
push-ups in just 21 hours, 6 minutes on 1993, April 24 to 25
FAQ's
What is the weight limit on the Clock push up?
Max capacity is 300 pounds.
Are thereany restrictions to using theClock push up?
People with any health issues, pregnant or taking medication that effects heart rate must consult a
physician. It is best to get physicians approval for anyone starting any exercise regimen.
How do I usethe Clock push up?
An instructional DVD is included with your purchase and will explain the use of the device. Always
remember to exercise within your body's comfort zone.
Is this workout only for athletes?
No, it is for anyone but please follow instructions carefully.
Can I useresistancebands to get more resistanceon exercises?
No, only use the device as directed in the instructional DVD and manual.
How do I release the handle?
Push red button on handle up to release handle.
When do I knowhandle is attached to the unit?
Press handle until you hear a click and push red button down to secure into the locked position.
Can I useClock push up on my hands and feet and the same time?
No. Use Rollers responsibly and follow instructional DVD and manual. Do not use four Clock push up at
the same time.
How much does one unit weigh?
Two unit weighs approximately 1.250 kg
How do I clean the Clock push up?
A vacuum or damp cloth can be used to remove any dust that accumulates. Do not submerge in water or
use any harsh chemicals on the device.
How long is the warrantee for the Clock push up?
One year
What should I do if I hurt myself using the Clock push up?
Stop immediately and consult with a physician.