How Iridium Programs This

Iridium categorizes this as a high-stability movement that allows for significant loading without taxing stabilizer muscles, making it a viable option even when your 7-day history shows recent heavy pressing. To manage the intense mechanical stress placed on the elbow joint, Iridium strictly monitors your total triceps work against your Maximum Recoverable Volume.

Form Cues

Set the bar path to align with your upper chest or neck area
Grip the bar slightly narrower than shoulder-width
Tuck your elbows in and drive them forward as you lower the weight
Lower the bar under control until your forearms contact your biceps
Drive the weight back up by extending your elbows forcefully

Don't

Don't let your elbows flare out to the sides
Don't lower the bar toward your stomach or lower chest
Don't bounce the bar off your body at the bottom
Don't allow your wrists to roll backward excessively

Common Mistakes

Flaring elbows outward
Using a grip that is too wide
Lowering the bar too low on the torso
Uncontrolled descent
Lifting too heavy too soon

Muscles Worked

This exercise is a powerhouse for the triceps, targeting all three heads with a specific emphasis on the lateral and medial heads due to the pressing mechanic. It also heavily recruits the forearms for stability and minimizes chest involvement, forcing the triceps to move the load.