How Iridium Programs This

Since band resistance varies based on stretch length, Iridium tracks progressive overload here by analyzing your RPE trends and rep counts rather than relying on estimated 1RM calculations. This exercise is typically programmed as a high-volume accessory to fill your tricep volume targets without adding significant systemic fatigue. The AI also factors in recent heavy pressing work to ensure your triceps have sufficient recovery capacity before assigning this movement.

Form Cues

Pin your elbows tightly to your ribcage
Squeeze your triceps hard at the bottom of the press
Control the band slowly as your hands return up
Keep your chest up and core braced
Fully extend your arms until straight

Don't

Don't let your elbows flare out to the sides
Don't use body momentum to swing the band down
Don't hunch your shoulders up towards your ears
Don't let the band snap your arms back up quickly
Don't arch your lower back

Common Mistakes

Flaring elbows outward
Using momentum or swinging
Shortening the range of motion
Standing too close (slack in band)
Rounding the shoulders forward

Muscles Worked

This exercise primarily isolates the triceps brachii, specifically targeting the lateral and medial heads which provide the 'horseshoe' look to the back of the arm. It also engages the forearms for grip stability and recruits the core muscles to maintain a neutral standing posture against the pull of the band.