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

How Iridium Programs This

Iridium monitors your 7-day workout history and per-muscle recovery status to determine when recent pressing volume warrants soft tissue work for the triceps. If your specific warmup preferences allow for mobility drills, the system slots this time-based exercise into your routine to address localized tightness. This programming adapts to your time constraints, ensuring recovery work does not subtract from your main lifting volume.

Form Cues

Place the lacrosse ball on a flat surface like a table or against a wall.
Position your triceps directly over the ball, applying downward pressure.
Roll slowly to identify tender spots or 'trigger points' within the muscle belly.
Flex and extend your elbow while pinning the ball to floss the tissue.
Breathe deeply to allow the muscle to relax around the ball.

Don't

Don't roll directly over the elbow bone or the point of the shoulder.
Don't tense the arm muscles; keeping them relaxed is crucial for depth.
Don't move the ball too quickly; effective release requires slow pressure.
Don't apply pressure that causes sharp, shooting nerve pain.

Common Mistakes

Rolling too fast over the muscle
Tensing the triceps against the pressure
Applying pressure directly to the elbow joint
Holding breath due to discomfort
Ignoring the medial head near the armpit

Muscles Worked

This recovery technique specifically targets the triceps brachii, addressing tightness in the long, lateral, and medial heads. By applying focal pressure, it helps break up fascial adhesions and improve blood flow, which is essential for maintaining healthy elbow mechanics and shoulder mobility.