How Iridium Programs This

Iridium calculates a distinct 1RM estimate for this variation because the lack of a stretch reflex significantly changes your force output compared to touch-and-go pressing. The algorithm also monitors sub-muscle fatigue in the upper chest and anterior deltoids, preventing the scheduler from assigning this taxing movement if those specific areas have not recovered from recent training.

Form Cues

Set the bench angle between 30 and 45 degrees
Lower the bar with a slow, controlled tempo
Hold the bar completely still on your upper chest for 1-2 seconds
Drive your feet into the floor to initiate the press
Explode the bar upward to full lockout

Don't

Don't bounce the bar off your chest
Don't lift your hips or glutes off the bench
Don't flare your elbows out to 90 degrees
Don't turn the pause into a soft resting heave

Common Mistakes

Bouncing the weight for momentum
Excessive arching of the lower back
Inconsistent pause duration
Flaring elbows too wide
Lifting heavy without a spotter

Muscles Worked

This exercise primarily isolates the clavicular head of the pectoralis major (upper chest) and the anterior deltoids. By removing momentum, it places a higher demand on the triceps and chest fibers to generate force from a dead stop, improving muscle fiber recruitment.