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
42 lines
1.1 KiB
Markdown
42 lines
1.1 KiB
Markdown
# Bench Press
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The barbell press — lying on the flat bench, lower the bar to the chest
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and press it back to straight arms.
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- **Category:** Main circuit
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- **Type:** Free-weight horizontal press
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- **Targets:** Chest, front delts, triceps
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- **Prescription:** 4 × 6–8
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- **Defaults:** 4 × 6 weighted
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## Setup
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Lie with eyes under the bar, feet flat on the floor, shoulder blades
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pinched back and down. Grip a little wider than shoulder-width and
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unrack to straight arms over the shoulders.
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## Execution
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1. Lower the bar under control to the mid-chest, elbows about 45° from
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the body.
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2. Touch lightly — no bounce.
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3. Press back up and slightly toward the face to lockout over the
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shoulders.
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## Cues
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- Shoulder blades stay pinched against the bench the whole set.
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- Wrists stacked over elbows; bar sits low in the palm.
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- Feet drive quietly into the floor.
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## Common Mistakes
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- Bouncing the bar off the chest.
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- Elbows flared straight out at 90°.
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- Hips lifting off the bench.
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## Progression
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Add small plates while every rep touches and locks out; a spotter or
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safety pins once the loads get honest.
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