How Iridium Programs This

Iridium treats this as a loaded bodyweight movement, relying on your RPE inputs to gauge intensity since band tension is variable. Programs count this specific volume toward your Middle Chest and Triceps fatigue scores, checking your 7-day history to ensure your anterior deltoids have recovered from recent heavy pressing. When progression is needed, Iridium analyzes your rep trends to recommend either increased volume or a shift to a heavier band.

Form Cues

Loop the band securely across your upper back and under your palms
Keep your elbows tucked at a 45-degree angle to your torso
Brace your core and squeeze your glutes to maintain a rigid straight line
Drive your hands hard into the floor to fully extend elbows at the top
Control the descent against the tension of the band

Don't

Don't let your hips sag or your lower back arch
Don't flare your elbows out to the sides (forming a 'T' shape)
Don't bob your head forward to reach the ground
Don't let the band snap you down into the bottom position

Common Mistakes

Band slipping due to loose grip
Incomplete lockout at the top
Sagging hips breaking the plank line
Flaring elbows too wide
Rushing the negative portion

Muscles Worked

This exercise places significant demand on the pectoralis major (middle chest) and triceps, utilizing accommodating resistance to maximize tension at the peak of the contraction. It also heavily recruits the anterior deltoids and serratus anterior for shoulder stability, while the core muscles work isometrically to prevent spinal extension against the added load.