How Iridium Programs This

Iridium accounts for the floor-limited range of motion by shifting fatigue tracking emphasis toward the triceps while reducing the stimulus score for the stretched position of the middle chest. Since unilateral sets effectively double the duration of the movement, the algorithm verifies your time constraints before selecting this over a more time-efficient bilateral press.

Form Cues

Lie flat with knees bent and feet firmly planted
Keep your non-working arm extended to the side for balance
Lower the weight slowly until your tricep lightly touches the floor
Press the dumbbell vertically toward the ceiling
Keep your elbow tucked at a 45-degree angle to your body

Don't

Don't let your elbow bounce off the floor
Don't allow your torso to rotate or twist toward the weight
Don't flare your elbow out to 90 degrees
Don't arch your lower back excessively off the floor

Common Mistakes

Bouncing the arm off the floor
Rotating the hips or shoulders
Flaring the elbow too wide
Using momentum instead of muscle control

Muscles Worked

This exercise primarily targets the pectorals and triceps, with the floor acting as a depth stop to emphasize lockout strength. The unilateral nature forces the obliques and deep core stabilizers to work overtime to maintain a flat torso position against the offset load.