Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium programs this isolation movement to target the upper chest when sub-muscle-group analysis detects fatigue in the triceps that would limit further pressing. The AI also verifies your anterior deltoid recovery status to ensure your shoulders can stabilize the load effectively before adding this to a session.

Form Cues

Set the bench to a 30 to 45-degree angle
Maintain a slight, fixed bend in your elbows throughout the entire arc
Lower the weights slowly until you feel a deep stretch in your upper chest
Squeeze your pecs together at the top as if hugging a large tree

Don't

Don't let the dumbbells touch or clang together at the top
Don't straighten your arms completely; keep the elbows soft
Don't drop your elbows below shoulder level if you feel joint pain
Don't turn the movement into a press by bending your arms too much

Common Mistakes

Using excessive weight and shortening the range of motion
Bending elbows excessively during the descent
Rushing the negative portion of the rep
Overstretching the shoulder joint at the bottom

Muscles Worked

This exercise primarily isolates the clavicular head of the pectoralis major (upper chest), helping to fill out the area just below the collarbones. It also engages the anterior deltoids as secondary movers and relies on the biceps and forearms for stability during the wide arc.