Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples
Pec Deck and Rear Delt Fly author the face-on and from-behind cameras; Triceps Pushdown and Face Pull are the cable station's two entries per the coverage model (cable curl/crossover are considered exclusions). Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
This commit is contained in:
@@ -0,0 +1,23 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Pec Deck</title>
|
||||
<path d="M 130.0 141.6 L 130.0 169.2 L 190.0 169.2 L 190.0 141.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
|
||||
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 171.0 32.3 L 160.0 32.3 L 149.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 171.0 32.3 L 200.7 36.4 L 227.6 38.4" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 149.0 32.3 L 119.3 36.4 L 92.4 38.4" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 167.0 116.0 L 167.0 133.2 L 167.0 173.0 L 167.0 171.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 153.0 116.0 L 153.0 133.2 L 153.0 173.0 L 153.0 171.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 92.4 47.4 L 92.4 29.4" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 227.6 47.4 L 227.6 29.4" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.4 KiB |
@@ -0,0 +1,23 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Pec Deck</title>
|
||||
<path d="M 130.0 141.6 L 130.0 169.2 L 190.0 169.2 L 190.0 141.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
|
||||
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 171.0 32.3 L 160.0 32.3 L 149.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 167.0 116.0 L 167.0 133.2 L 167.0 173.0 L 167.0 171.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 153.0 116.0 L 153.0 133.2 L 153.0 173.0 L 153.0 171.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 171.0 32.3 L 174.1 39.5 L 177.0 33.7" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 149.0 32.3 L 145.9 39.5 L 143.0 33.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 143.0 42.7 L 143.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 177.0 42.7 L 177.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.4 KiB |
@@ -0,0 +1,40 @@
|
||||
# Pec Deck
|
||||
|
||||
The machine chest fly — arms sweep together in front of the chest along
|
||||
the machine's fixed arc.
|
||||
|
||||
- **Category:** Main circuit
|
||||
- **Type:** Machine-based chest fly
|
||||
- **Targets:** Chest, front delts
|
||||
- **Prescription:** 4 × 10
|
||||
|
||||
## Setup
|
||||
|
||||
Adjust the seat so the handles sit at chest height with your upper arms
|
||||
level. Back flat on the pad, feet planted, a soft bend fixed in the
|
||||
elbows.
|
||||
|
||||
## Execution
|
||||
|
||||
1. Sweep both arms together in a wide arc until the handles meet in
|
||||
front of the chest.
|
||||
2. Squeeze the chest hard for a beat at the middle.
|
||||
3. Open back up with control until you feel a full chest stretch.
|
||||
|
||||
## Cues
|
||||
|
||||
- Elbow angle never changes — the chest swings the arms.
|
||||
- Shoulders stay back against the pad; they don't roll forward at the
|
||||
squeeze.
|
||||
- Slow the return; the stretch half of the rep counts.
|
||||
|
||||
## Common Mistakes
|
||||
|
||||
- Setting the seat so low the handles sit at the shoulders.
|
||||
- Shoulders rounding forward to chase extra range.
|
||||
- Letting the stack yank the arms open.
|
||||
|
||||
## Progression
|
||||
|
||||
Add a plate once every rep meets in the middle with a one-second
|
||||
squeeze; the Dumbbell Fly trades the guided path for free control.
|
||||
@@ -0,0 +1,37 @@
|
||||
{
|
||||
"name": "Pec Deck",
|
||||
"primary": 2,
|
||||
"camera": {"yaw": 90},
|
||||
"working": ["arm_r", "arm_l"],
|
||||
"props": [
|
||||
{"type": "scene", "shapes": [
|
||||
{"kind": "line", "pts": [[160, 64], [160, 120]], "w": 16, "z": -14, "depth": 6},
|
||||
{"kind": "line", "pts": [[135, 131], [185, 131]], "w": 10, "depth": 12},
|
||||
{"kind": "line", "pts": [[160, 136], [160, 150]], "w": 6}
|
||||
]},
|
||||
{"type": "pad", "at": "hand_r", "angle": 90, "halfLen": 9, "w": 5},
|
||||
{"type": "pad", "at": "hand_l", "angle": 90, "halfLen": 9, "w": 5}
|
||||
],
|
||||
"frames": [
|
||||
{
|
||||
"hold": 0.5, "tween": 1.1,
|
||||
"root": {"pos": [160, 116]},
|
||||
"spine": [0, 0],
|
||||
"neck": 0,
|
||||
"shoulder_r": {"flexion": 18, "abduction": 82}, "elbow_r": 25,
|
||||
"shoulder_l": {"flexion": 18, "abduction": 82}, "elbow_l": 25,
|
||||
"hip_r": 78, "knee_r": 62,
|
||||
"hip_l": 78, "knee_l": 62
|
||||
},
|
||||
{
|
||||
"hold": 0.5, "tween": 1.2,
|
||||
"root": {"pos": [160, 116]},
|
||||
"spine": [0, 0],
|
||||
"neck": 0,
|
||||
"shoulder_r": {"flexion": 86, "abduction": 6}, "elbow_r": 25,
|
||||
"shoulder_l": {"flexion": 86, "abduction": 6}, "elbow_l": 25,
|
||||
"hip_r": 78, "knee_r": 62,
|
||||
"hip_l": 78, "knee_l": 62
|
||||
}
|
||||
]
|
||||
}
|
||||
Binary file not shown.
|
After Width: | Height: | Size: 141 KiB |
@@ -0,0 +1,23 @@
|
||||
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
|
||||
<title>Pec Deck</title>
|
||||
<path d="M 130.0 141.6 L 130.0 169.2 L 190.0 169.2 L 190.0 141.6 Z" fill="none" stroke="#b9bec9" stroke-width="3" stroke-linejoin="round"/>
|
||||
<path d="M 160.0 64.0 L 160.0 120.0 L 160.0 120.0 L 160.0 64.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="16" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 135.0 131.0 L 185.0 131.0 L 185.0 131.0 L 135.0 131.0 Z" fill="#c5cad4" stroke="#c5cad4" stroke-width="10" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 160.0 136.0 L 160.0 150.0" stroke="#c5cad4" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="girdle" d="M 171.0 32.3 L 160.0 32.3 L 149.0 32.3" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="pelvisBar" d="M 167.0 116.0 L 160.0 116.0 L 153.0 116.0" stroke="#3a3f4b" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="spine" d="M 160.0 116.0 Q 160.0 73.2 160.0 32.3" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_l" d="M 167.0 116.0 L 167.0 133.2 L 167.0 173.0 L 167.0 171.9" stroke="#3a3f4b" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="leg_r" d="M 153.0 116.0 L 153.0 133.2 L 153.0 173.0 L 153.0 171.9" stroke="#a9afba" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_l" d="M 171.0 32.3 L 174.1 39.5 L 177.0 33.7" stroke="#0d9488" stroke-width="6" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path id="arm_r" d="M 149.0 32.3 L 145.9 39.5 L 143.0 33.7" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 143.0 42.7 L 143.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<path d="M 177.0 42.7 L 177.0 24.7" stroke="#6b7180" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
|
||||
<circle id="head" cx="160.0" cy="12.6" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
|
||||
<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
|
||||
<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="243" y="20">near</text>
|
||||
<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
|
||||
<text x="292" y="20">far</text>
|
||||
</g>
|
||||
</svg>
|
||||
|
After Width: | Height: | Size: 2.4 KiB |
Reference in New Issue
Block a user