How Iridium Programs This

Iridium treats close-grip dips as a compound lift that heavily impacts both triceps and lower chest recovery scores, checking your 7-day history to ensure these specific landmarks aren't already overloaded. The AI scales performance targets based on your current body weight and monitors RPE trends to determine when you should transition from increasing reps to adding external weight for continued progression.

Form Cues

Keep your torso as upright as possible throughout the movement
Tuck your elbows tightly against your sides
Lower yourself until your upper arms are parallel to the floor
Push forcefully through your palms to return to the top
Squeeze your triceps hard at the top of the movement

Don't

Don't lean your chest forward
Don't allow your elbows to flare outward
Don't shrug your shoulders up toward your ears
Don't use momentum or swing your legs
Don't drop too deep beyond your shoulder mobility limits

Common Mistakes

Flaring elbows out sideways
Leaning too far forward
Performing partial reps
Shrugging shoulders near ears
Swinging legs for momentum

Muscles Worked

This vertical pressing movement primarily isolates the lateral and medial heads of the triceps by restricting elbow flare and maintaining a vertical torso angle. While the lower pectorals and anterior deltoids act as secondary movers to assist stability, the close-grip position ensures the majority of the load is driven by the triceps.