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

How Iridium Programs This

Iridium tracks your performance relative to your current body weight to distinguish true strength gains from mass fluctuations. Since this movement recruits the chest and anterior deltoids alongside the triceps, the AI tallies volume for all three groups to ensure you stay within your Maximum Recoverable Volume. If your pectorals are already fatigued from recent pressing, Iridium may swap this for a tricep isolation exercise to target the arms without overloading the chest.

Form Cues

Place your hands directly under your chest, narrower than shoulder-width
Tuck your elbows tight against your ribcage throughout the movement
Engage your glutes and core to maintain a straight spine
Push the floor away firmly until elbows are fully extended
Inhale as you lower yourself with control

Don't

Don't flare your elbows out to the sides
Don't let your hips sag toward the floor
Don't allow your head to drop forward
Don't shorten the range of motion by stopping halfway
Don't shrug your shoulders up toward your ears

Common Mistakes

Flaring elbows outward
Sagging lower back
Placing hands too far forward
Incomplete lockout at the top
Rushing the lowering phase

Muscles Worked

This exercise is a premier builder for the triceps brachii, specifically targeting the lateral and medial heads due to the narrowed base of support which reduces the mechanical advantage of the pectorals. While the anterior deltoids and inner chest play a supporting role in the press, the close grip forces the triceps to perform the majority of the elbow extension work.