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Suspension Trainer Clock Press
A suspension variation combining a chest press and fly to target the chest, shoulders, and core. Used to improve unilateral strength and rotary stability.
About Exercise
Equipment
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Obliques, Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Triceps
4/10Lateral Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Recover fully between sides
How to Perform
Anchor the suspension trainer overhead and stand facing away, holding handles with palms down. Lean forward into a plank position with arms extended at chest height and core braced.
- Lower your body by bending one arm into a press while keeping the other arm straight.
- Simultaneously move the straight arm out to the side in a fly motion.
- Pause briefly when the pressing elbow reaches 90 degrees and the chest stretches.
- Press through the bent arm and pull with the straight arm to return to center.
- Repeat the movement on the opposite side, alternating arms each rep.
Coaching Tips
Form Cues
- Keep straps taut
- Brace your core
- Don't sag hips
- Punch and fly
Breathing
Inhale as you lower into the clock position; exhale forcefully as you press back to the start.
Tempo
3-1-1
Range of Motion
Lower until the pressing elbow is at 90 degrees and the fly arm is extended in line with the shoulder.
Safety
Safety Notes
- Ensure anchor point is secure
- Avoid if experiencing acute shoulder pain
- Maintain a neutral spine throughout
Spotting
Not recommended; step forward to reduce difficulty if needed.
Common Mistakes
- Bending the fly arm
- Sagging lower back
- Scraping straps on arms
- Uneven strap length
When to Avoid
- Shoulder impingement
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Ankle dorsiflexion for plank
Build Up First
- Proficient plank hold
- Basic TRX press technique
- Core stability competency
Also known as
TRX Clock Press, Suspension Clock Press, TRX Chest Clock, Alternating Suspension Press
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