How Iridium Programs This

Iridium accounts for the high stability demands of this exercise by checking your recent workout history and core recovery status to ensure your stabilizers aren't pre-exhausted. Since adding external load is impractical, the algorithm drives progressive overload by tracking your RPE trends relative to your body weight, increasing volume only when your perceived exertion indicates you have adapted to the instability.

Form Cues

Place hands directly under your shoulders on the flat side of the BOSU ball.
Squeeze your glutes and brace your abs before beginning the descent.
Lower your chest slowly toward the BOSU to maintain balance.
Push forcefully through your palms to return to the starting position.
Keep your neck neutral and your gaze focused slightly forward on the floor.

Don't

Don't let your lower back sag or your hips pike upward.
Don't flare your elbows out wide; keep them tucked near a 45-degree angle.
Don't rely on momentum or bounce at the bottom of the rep.
Don't allow the stability ball to roll side-to-side excessively.

Common Mistakes

Sagging hips due to weak core engagement
Rushing the tempo and losing balance
Flaring elbows too wide
Looking up and straining the neck
Placing feet too far back on the ball

Muscles Worked

This exercise primarily targets the pectoralis major, requiring intense contraction to stabilize the upper body on the shifting BOSU surface. It heavily recruits the triceps and anterior deltoids for pushing power, while the rectus abdominis and obliques work overtime to prevent the torso from collapsing on the unstable Swiss ball.