How Iridium Programs This

Iridium tracks this exercise toward volume targets for both the middle chest and obliques. Because stability is critical here, the system reviews your 7-day training history to ensure your core isn't pre-fatigued from recent sessions. If your recovery scores suggest high systemic fatigue, Iridium will substitute a stable pressing variation to prevent balance issues from limiting your chest output.

Form Cues

Grip the sides of the dome firmly with wrists stacked under shoulders
Brace your core to prevent your hips from sagging
Lower your chest while simultaneously driving one knee toward the same-side elbow
Exhale forcefully as you push back to the starting position
Return the foot to the floor and stabilize before switching sides

Don't

Don't let your lower back arch or hips drop toward the floor
Don't rotate your entire torso just to get the knee forward
Don't rush the tempo or bounce off the dome
Don't let your head jut forward past your hands

Common Mistakes

Sagging hips or hyperextending the lower back
Excessive rotation of the spine
Rushing the movement to bypass stability requirements
Incomplete range of motion

Muscles Worked

This exercise builds explosive chest and tricep strength while placing a heavy demand on the anterior deltoids for shoulder stabilization. The integrated knee drive forces the obliques and rectus abdominis to engage intensely to prevent rotation, making it a highly effective compound movement for total body connectivity.