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
1.2 KiB
Markdown
42 lines
1.2 KiB
Markdown
# Pec Deck
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The machine chest fly — arms sweep together in front of the chest along
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the machine's fixed arc.
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- **Category:** Main circuit
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- **Type:** Machine-based chest fly
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- **Targets:** Chest, front delts
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Adjust the seat so the handles sit at chest height with your upper arms
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level. Back flat on the pad, feet planted, a soft bend fixed in the
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elbows.
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## Execution
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1. Sweep both arms together in a wide arc until the handles meet in
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front of the chest.
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2. Squeeze the chest hard for a beat at the middle.
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3. Open back up with control until you feel a full chest stretch.
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## Cues
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- Elbow angle never changes — the chest swings the arms.
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- Shoulders stay back against the pad; they don't roll forward at the
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squeeze.
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- Slow the return; the stretch half of the rep counts.
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## Common Mistakes
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- Setting the seat so low the handles sit at the shoulders.
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- Shoulders rounding forward to chase extra range.
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- Letting the stack yank the arms open.
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## Progression
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Add a plate once every rep meets in the middle with a one-second
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squeeze; the Dumbbell Fly trades the guided path for free control.
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