How Iridium Programs This

Iridium tracks your performance on this movement relative to your current body weight, using RPE inputs to gauge intensity since resistance depends entirely on your body angle. The algorithm monitors these trends to confirm progressive overload is occurring through increased repetitions or improved leverage. If the intensity falls below your required stimulus threshold, Iridium will increase rep targets or rotate to a weighted tricep isolation exercise.

Form Cues

Keep your body in a rigid straight line from head to heels
Point your elbows forward and keep them high throughout the rep
Lower your forehead toward your thumbs by bending only at the elbows
Squeeze your triceps hard to extend your arms back to the start
Engage your glutes and abs to prevent lower back arching

Don't

Don't let your elbows flare out to the sides
Don't allow your hips to sag or your back to arch
Don't lower your elbows or move your upper arms during the rep
Don't use momentum or a hip thrust to push yourself up

Common Mistakes

Flaring elbows wide
Sagging hips/breaking the plank
Moving upper arms (turning it into a pullover)
Short range of motion
Shoulders shrugging toward ears

Muscles Worked

This exercise primarily isolates the triceps brachii, placing significant stretch on the long head due to the overhead arm position. Secondarily, it functions as an intense core exercise, recruiting the rectus abdominis and glutes to maintain a stable anti-extension plank position throughout the movement.