Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

High-impact plyometrics require central nervous system freshness, so Iridium reviews your recovery status derived from sleep data and recent workout load before scheduling this exercise. The algorithm tracks your repetition performance relative to body weight to measure power improvements rather than just endurance. If RPE trends suggest you are grinding rather than exploding, Iridium may rotate this movement out to prevent excessive fatigue accumulation.

Form Cues

Maintain a rigid plank position from head to heels throughout the movement.
Lower your chest under control until it is just above the floor.
Drive through your palms with maximum velocity to launch your upper body upward.
Land softly with bent elbows to immediately absorb the impact.
Brace your core tightly to prevent spinal hyperextension during the landing.

Don't

Don't let your hips sag or your lower back arch when you land.
Don't land with straight, locked elbows, as this stresses the joints.
Don't perform reps slowly; the intent must be maximum speed.
Don't flare your elbows out excessively wide; keep them angled about 45 degrees.
Don't look up or crane your neck; keep your gaze neutral.

Common Mistakes

Landing with locked elbows
Sagging hips during the catch phase
Lack of explosive intent
Flaring elbows too wide
Grinding out slow repetitions

Muscles Worked

This exercise primarily targets the fast-twitch muscle fibers of the middle and upper chest, forcing them to generate force rapidly. The triceps and anterior deltoids act as powerful synergists to create the lift-off, while the core musculature works overtime to stabilize the spine against the high-impact forces of the landing.