Add the free-weight canon and bodyweight staples (16 exercises)
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<title>Dumbbell Fly</title>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Dumbbell Fly</title>
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# Dumbbell Fly
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The chest isolation — arms sweep from wide open to over the chest in a
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hugging arc, elbows softly fixed.
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- **Category:** Main circuit
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- **Type:** Free-weight chest fly (dumbbells)
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- **Targets:** Chest, front delts
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- **Prescription:** 3 × 10–15, light and controlled
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## Setup
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Lie on the flat bench with light dumbbells pressed over the chest, palms
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facing each other, a slight fixed bend in the elbows.
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## Execution
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1. Open the arms in a wide arc until you feel a full chest stretch —
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hands about level with the chest, never below the shoulders' comfort.
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2. Keep the elbow angle unchanged the entire way.
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3. Sweep back up as if hugging a barrel, squeezing the chest together.
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## Cues
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- It's an arc, not a press — the elbows never bend and extend.
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- Go light; the stretch does the work, not the load.
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- Stop the descent the moment the chest stretch peaks.
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## Common Mistakes
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- Bending the elbows on the way down and pressing back up.
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- Dropping too deep and straining the shoulders.
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- Using bench-press weights.
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## Progression
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Slow the lowering phase and pause in the stretch; the Pec Deck offers
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the same motion with the path guided.
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"spine": [0, 0],
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"neck": 8, "head": 0,
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"shoulder_r": 88, "elbow_r": 12,
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"shoulder_l": 88, "elbow_l": 12,
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"hip_r": {"flexion": 78, "abduction": 10}, "knee_r": 82, "ankle_r": 5,
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"root": {"pos": [160, 116], "pitch": -90},
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"spine": [0, 0],
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"neck": 8, "head": 0,
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"shoulder_r": {"flexion": 16, "abduction": 84}, "elbow_r": 22,
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"shoulder_l": {"flexion": 16, "abduction": 84}, "elbow_l": 22,
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"hip_r": {"flexion": 78, "abduction": 10}, "knee_r": 82, "ankle_r": 5,
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"hip_l": {"flexion": 78, "abduction": 10}, "knee_l": 82, "ankle_l": 5,
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}
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Dumbbell Fly</title>
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