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TRX Clock Press
TRX suspension exercise blending press and fly actions to target chest, shoulders, and core for upper body strength and stability; advanced due to unilateral instability and bodyweight resistance.
About Exercise
Equipment
Others
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 TRX overhead and grip handles facing away. Walk feet forward to form a 40-degree plank with arms extended at waist height.
- Engage core and glutes to maintain straight body line.
- Inhale and bend one arm to lower chest toward hands in press.
- Simultaneously extend other arm out to side in clock position at shoulder height.
- Exhale and press with bent arm while drawing extended arm back.
- Alternate arms for each rep.
- Keep hips and shoulders square throughout.
- Maintain strap tension and plank form.
Coaching Tips
Form Cues
- Plank tight
- Press strong
- Reach controlled
- Alternate smoothly
- Core braced
- Body straight
Breathing
Inhale during lowering phase; exhale as you press back to start. Brace core before each rep.
Tempo
2-1-2
Range of Motion
Lower until chest nears hands with elbows at 90 degrees; extend arm to shoulder level without locking elbows or sagging hips.
Safety
Safety Notes
- Avoid if acute shoulder issues
- Keep movements controlled to prevent strain
- Ensure straps are taut
- Do not sag hips
- Start with easier angles
- Adjust for comfort to avoid chafing
Spotting
Not required; use solo with proper form. Partner can stabilize anchor if needed.
Common Mistakes
- Sagging lower back
- Jerky arm extension
- Hips rotating
- Slack straps
- Overextending shoulders
- Uneven body angle
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
Suspension Clock Press, TRX Chest Clock
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