How Iridium Programs This

Iridium treats this as a high-stability movement, cross-referencing your 7-day workout history to ensure your triceps and core haven't already exceeded their Maximum Recoverable Volume. For progression, Iridium tracks your rep performance relative to your current body weight and monitors RPE trends to determine when to increase volume.

Form Cues

Place both hands directly on top of the medicine ball with fingers spread for grip
Engage your core and squeeze your glutes to maintain a rigid plank position
Lower your chest until it lightly touches the ball, keeping elbows tucked close to your ribs
Press firmly through your palms to extend elbows fully at the top
Keep your head neutral and eyes looking slightly forward of the ball

Don't

Don't let your hips sag toward the floor or pike upward
Don't allow your elbows to flare out wide to the sides
Don't bounce your chest off the ball at the bottom of the movement
Don't crane your neck upward or let your head drop
Don't rush the reps; maintain control to manage the instability

Common Mistakes

Flaring elbows too wide
Sagging lower back
Incomplete range of motion
Poor hand placement causing slippage
Rushing the tempo

Muscles Worked

This exercise places a heavy emphasis on the triceps and the inner fibers of the pectorals (middle chest) due to the narrow hand positioning. Additionally, the instability of the medicine ball forces the anterior deltoids, rotator cuff, and core musculature to work significantly harder to maintain balance compared to a standard push-up.