How Iridium Programs This

Iridium treats this high-intensity bodyweight exercise as a primary compound lift, checking your anterior deltoid recovery status and 7-day history to ensure sufficient freshness before programming it. To manage progression, the AI tracks your performance relative to body weight and uses RPE trends to calculate overload without external weight measurements.

Form Cues

Create a stable tripod shape with your head and hands
Brace your core and squeeze your glutes to maintain a rigid line
Lower your head gently toward the floor under control
Press forcefully through your palms to return to full extension
Keep your elbows tucked at roughly a 45-degree angle

Don't

Don't flare your elbows out wide to the sides
Don't allow your lower back to arch excessively (banana back)
Don't crash your head onto the floor
Don't look straight down at your hands; look slightly forward
Don't relax your core tension at the bottom of the rep

Common Mistakes

Flaring elbows excessively
Hyperextending the lower back
Cutting the range of motion short
Losing balance due to loose core
Uncontrolled descent

Muscles Worked

This exercise is a powerhouse for the anterior deltoids and triceps, forcing them to lift your entire body weight against gravity. It also heavily engages the upper chest and trapezius for stability, while the core and glutes work isometrically to maintain vertical alignment.