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T

rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:18:07 -04:00

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Pec Deck

The machine chest fly — arms sweep together in front of the chest along the machine's fixed arc.

Category: Main circuit
Type: Machine-based chest fly
Targets: Chest, front delts
Prescription: 4 × 10

Setup

Adjust the seat so the handles sit at chest height with your upper arms level. Back flat on the pad, feet planted, a soft bend fixed in the elbows.

Execution

Sweep both arms together in a wide arc until the handles meet in front of the chest.
Squeeze the chest hard for a beat at the middle.
Open back up with control until you feel a full chest stretch.

Cues

Elbow angle never changes — the chest swings the arms.
Shoulders stay back against the pad; they don't roll forward at the squeeze.
Slow the return; the stretch half of the rep counts.

Common Mistakes

Setting the seat so low the handles sit at the shoulders.
Shoulders rounding forward to chase extra range.
Letting the stack yank the arms open.

Progression

Add a plate once every rep meets in the middle with a one-second squeeze; the Dumbbell Fly trades the guided path for free control.

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