How Iridium Programs This

Iridium utilizes the fixed path of the Smith machine to program higher RPE targets, allowing you to train closer to failure than with free-weight variations. The algorithm counts this volume toward your triceps limits while calculating the specific fatigue overlap with your middle chest and anterior deltoids. If your 7-day history indicates heavy recent pressing, Iridium will adjust the total volume to keep you within your maximum recoverable range.

Form Cues

Place hands shoulder-width apart or slightly narrower
Keep elbows tucked tight to your ribcage during the descent
Lower the bar to your lower chest or upper abdominals
Drive the bar up forcefully by extending your arms
Keep your wrists straight and stacked directly over your elbows

Don't

Don't let your elbows flare out to the sides
Don't bounce the bar off your torso
Don't grip so narrow that your wrists bend uncomfortably
Don't lift your hips off the bench while pushing
Don't hyperextend your elbows at the top of the movement

Common Mistakes

Gripping the bar too narrowly
Flaring elbows outward
Lowering the bar too high on the chest
Uncontrolled descent
Rounding shoulders forward

Muscles Worked

This exercise primarily targets all three heads of the triceps brachii by utilizing a narrow grip and tucked elbow position to minimize pectoral involvement. The anterior deltoids and upper chest act as secondary muscles to assist the movement, particularly at the bottom of the press.