Clock Press (TRX / Suspension Trainer)

A pressing exercise where the body moves in different directions (imagining a clock face) to work the chest and shoulders through varied angles.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles at chest height.
3. Walk your feet forward to achieve the desired angle.
4. Position your body in a lean with arms bent.
5. Press toward 12 o’clock (straight ahead toward the anchor) by extending your arms.
6. Return to the starting position.
7. Press toward 1 o’clock (angling to the right).
8. Return to the starting position.
9. Continue pressing in a clockwise direction (2, 3, 4, 5, 6 o’clock positions).
10. Once you complete a full clock rotation, reverse and go counter-clockwise.

Tips

• The clock press trains the chest and shoulders through multiple planes of motion.
• Maintain consistent tension and body position throughout all directions.
• You can move continuously in a circular pattern or pause between each direction.
• This exercise challenges stabilizer muscles due to the varied angles.
• Adjust your body angle based on your strength level and the desired number of repetitions.