Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium selects this variation specifically to bias the triceps long head and checks your sub-muscle-group fatigue levels to ensure it does not conflict with recent overhead work. As an accessory movement, Iridium tracks RPE trends to drive progressive overload while managing total volume against your weekly Maximum Recoverable Volume limits.

Form Cues

Set the bench to a 30-45 degree incline
Keep your elbows tucked in and pointing forward
Lower the bar slowly behind your head for a deep stretch
Keep your upper arms stationary throughout the set
Squeeze your triceps hard at the top of the movement

Don't

Don't let your elbows flare out to the sides
Don't move your shoulders or upper arms back and forth
Don't bounce the bar off the bottom position
Don't arch your lower back excessively

Common Mistakes

Flaring elbows outward
Moving the upper arms
Shortening the range of motion
Using excessive momentum
Hyperextending the wrists

Muscles Worked

This exercise places a unique emphasis on the long head of the triceps brachii by positioning the arms overhead on an incline, creating a greater stretch at the bottom of the rep. While the long head is the primary focus, the lateral and medial heads are also recruited to forcefully extend the elbow, resulting in comprehensive upper arm development.