How Iridium Programs This

Iridium tracks a separate 1RM specifically for this variation, as eliminating the stretch reflex naturally reduces the weight you can lift compared a standard bench press. By isolating this data, the system helps you maintain progressive overload on dead-stop strength without falsely triggering regression alerts in your main pressing stats. The high exertion required for each rep contributes heavily to your middle chest fatigue score, influencing how Iridium structures volume in your subsequent push workouts.

Form Cues

Retract your shoulder blades to create a stable shelf
Lower the bar with control until it lightly touches your sternum
Hold the bar completely motionless on your chest for a full count
Drive your feet into the floor to initiate the press
Explode upward aggressively after the pause

Don't

Don't bounce the bar off your chest
Don't let the bar sink or heave into your ribcage
Don't lift your hips off the bench
Don't flare your elbows out past 90 degrees
Don't rush the pause count

Common Mistakes

Bouncing the weight
Performing a 'soft' or moving pause
Lifting the glutes
Pressing before the full count is over
Losing upper back tightness at the bottom

Muscles Worked

This exercise primarily targets the pectoralis major, specifically focusing on generating force from the stretched position. It also heavily recruits the anterior deltoids and triceps for the pressing motion. Because the elastic energy is removed by the pause, these muscles must work harder to initiate the concentric phase compared to a standard bench press.