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
41 lines
1.3 KiB
Markdown
41 lines
1.3 KiB
Markdown
# Tricep Press
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The seated press-down — elbows pinned to the sides, driving the handles from the
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chest to full extension.
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- **Category:** Main circuit
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- **Type:** Machine-based elbow extension
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- **Targets:** Triceps brachii
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit tall with your back on the pad and your upper arms tucked close to your
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sides. Take the handles at chest height with your elbows bent to about a right
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angle.
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## Execution
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1. Press the handles down by straightening your elbows, keeping your upper arms
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still against your sides.
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2. Extend fully without snapping the elbows, pausing briefly at the bottom.
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3. Let the handles rise back to chest height under control, elbows staying
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tucked.
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## Cues
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- Only the forearms move — the upper arms stay glued to the torso.
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- Keep the motion controlled; don't fling the handles down.
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- Squeeze the triceps at the bottom rather than leaning your weight in.
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## Common Mistakes
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- Flaring the elbows out away from the sides.
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- Using the shoulders or bodyweight to drive the handles down.
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- Cutting the extension short and never reaching full lockout.
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## Progression
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Add weight in small increments once all four sets of ten are clean; slow the
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lowering phase to three seconds to add time under tension for the triceps.
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