Files

T

rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

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

2026-07-08 07:51:30 -04:00

1.2 KiB

Raw Blame History

Dumbbell Fly

The chest isolation — arms sweep from wide open to over the chest in a hugging arc, elbows softly fixed.

Category: Main circuit
Type: Free-weight chest fly (dumbbells)
Targets: Chest, front delts
Prescription: 3 × 10–15, light and controlled
Defaults: 3 × 10 weighted

Setup

Lie on the flat bench with light dumbbells pressed over the chest, palms facing each other, a slight fixed bend in the elbows.

Execution

Open the arms in a wide arc until you feel a full chest stretch — hands about level with the chest, never below the shoulders' comfort.
Keep the elbow angle unchanged the entire way.
Sweep back up as if hugging a barrel, squeezing the chest together.

Cues

It's an arc, not a press — the elbows never bend and extend.
Go light; the stretch does the work, not the load.
Stop the descent the moment the chest stretch peaks.

Common Mistakes

Bending the elbows on the way down and pressing back up.
Dropping too deep and straining the shoulders.
Using bench-press weights.

Progression

Slow the lowering phase and pause in the stretch; the Pec Deck offers the same motion with the path guided.

1.2 KiB Raw Blame History Unescape Escape