rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.3 KiB
Markdown
40 lines
1.3 KiB
Markdown
# Chest Press
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The seated horizontal press — the machine bench press, pushing the handles
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forward from the chest.
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- **Category:** Main circuit
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- **Type:** Machine-based horizontal press
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- **Targets:** Pectorals, anterior deltoids, triceps
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- **Defaults:** 4 × 10 weighted
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## Setup
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Adjust the seat so the handles sit at mid-chest height. Grip the handles, set
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your back against the pad, and keep your wrists straight and stacked over the
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forearms.
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## Execution
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1. Push the handles forward until your arms are nearly extended — stop short of
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locking the elbows.
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2. Pause briefly, then return slowly until the handles are back at your chest.
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3. Keep your shoulder blades gently pinned to the pad throughout.
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## Cues
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- Drive through the palms; wrists stay straight, not bent back.
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- Don't let the elbows drop far below the handles at the bottom.
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- Return under control — resist the weight rather than letting it pull you back.
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## Common Mistakes
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- Letting the elbows sink too low, straining the shoulders.
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- Bouncing the handles at the chest to start the next rep.
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- Locking the elbows hard at full extension.
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## Progression
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Add weight in small plates once all four sets of ten are controlled; alternate
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to a single-arm press to expose and correct side-to-side differences.
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