How Iridium Programs This

Because this movement eliminates the stretch reflex, Iridium assigns a higher intensity value to these reps when calculating your daily chest and tricep volume. The AI tracks your rep targets relative to your body weight and RPE trends, ensuring progressive overload is achieved even without adding external load. If your anterior deltoids show high calculated fatigue from recent heavy pressing, Iridium may rotate this exercise out to avoid overstressing these secondary movers.

Form Cues

Start in a rigid high plank with glutes squeezed
Lower your entire body to the floor as a single unit
Lift your hands completely off the ground for a split second
Drive your palms into the floor to explode upward
Keep your core braced to ensure hips and chest rise together

Don't

Don't let your hips sag or stay on the floor as you push up
Don't flare your elbows out past 45 degrees
Don't crane your neck forward to reach the ground
Don't rest for extended periods while on the floor

Common Mistakes

Worming the body up (chest rises before hips)
Flaring elbows too wide
Hyperextending the lower back
Incomplete hand release at the bottom
Looking up and straining the neck

Muscles Worked

This exercise is a powerhouse for the middle chest and triceps, forcing them to generate force from a dead stop without the aid of momentum. The anterior deltoids assist heavily in the initial drive from the floor, while the erector spinae, rhomboids, and core musculature must work isometrically to maintain a rigid, safe spinal position throughout the rep.