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Chest · Intermediate

Alternating Suspension-Trainer Clock Press

Suspension chest-press variation alternating one bent-arm press with the opposite straight-arm clock reach while resisting trunk rotation.

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Exercise overview

Training details

ChestShouldersTricepsAbsObliques

Equipment

Suspension Trainer

Sets × reps

3 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the suspension straps to equal length, face away from the anchor, and lean forward while holding a handle in each hand with your arms extended.
  2. 02Brace your trunk and maintain a straight line from head to heels, keeping tension in both straps.
  3. 03Lower your body by bending one elbow as in a chest press while opening the opposite straight arm out to the side like a clock hand.
  4. 04Press through the bent arm and draw the straight arm back to return both handles in front of your chest without rotating your torso.
  5. 05Repeat with the arm roles reversed, alternating sides while maintaining the same body angle and controlled range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionTRX Chest PressRelated variationPush-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTRX Single-Arm Chest PressComparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-Up

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