How Iridium Programs This

Since this advanced variation relies heavily on stability, Iridium checks your recent training history to ensure your core and stabilizers aren't too pre-fatigued to perform the movement effectively. The system tracks volume toward your middle chest landmarks while accounting for the additional fatigue placed on the rhomboids and traps during the protraction phase. To drive progression without external load, Iridium monitors your RPE and rep trends relative to your body weight to ensure consistent overload.

Form Cues

Secure your feet firmly in the TRX cradles at mid-calf height
Brace your core to maintain a straight line from head to heels
Lower your chest until it is just above the floor
Push explosively back to the starting position
Round your upper back at the top by pushing your shoulder blades apart

Don't

Don't let your hips sag or your lower back arch
Don't flare your elbows out excessively wide
Don't shrug your shoulders up towards your ears
Don't skip the extra push and protraction at the top of the movement
Don't allow your head to drop forward towards the floor

Common Mistakes

Sagging hips or hyperextending the lower back
Skipping the scapular protraction (the 'plus') at the top
Dropping the head forward out of alignment
Flaring elbows too wide placing stress on shoulders
Uncontrolled swinging of the TRX straps

Muscles Worked

This exercise primarily targets the pectoralis major and triceps for pressing strength, while the suspended foot position forces intense engagement of the core stabilizers to prevent spinal extension. The 'plus' portion of the movement specifically activates the serratus anterior, a crucial muscle for shoulder health and scapular stability.