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
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Dumbbell Shoulder Press
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The overhead press with dumbbells — seated against an upright bench,
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press from the shoulders to lockout overhead.
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- **Category:** Main circuit
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- **Type:** Free-weight vertical press (dumbbells)
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- **Targets:** Shoulders, triceps, upper chest
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- **Prescription:** 3 × 8–12
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- **Defaults:** 3 × 8 weighted
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## Setup
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Set the bench back upright. Sit with the dumbbells at shoulder height,
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palms forward, forearms vertical, feet planted.
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## Execution
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1. Press both dumbbells straight up until the arms lock out overhead.
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2. Keep the weights over the shoulders — not drifting forward.
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3. Lower under control back to shoulder height.
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## Cues
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- Forearms vertical from every angle, wrists stacked over elbows.
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- Ribs down; the back stays on the pad, not arching off it.
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- The head moves slightly through at the top — bar path stays vertical.
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## Common Mistakes
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- Overarching the lower back to press bigger weights.
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- Stopping short of lockout.
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- Letting the dumbbells drift out sideways on the way up.
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## Progression
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Add weight while the back stays quiet on the pad; standing presses
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recruit more trunk once the seated pattern is strong.
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