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
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# Dumbbell Fly
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The chest isolation — arms sweep from wide open to over the chest in a
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hugging arc, elbows softly fixed.
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- **Category:** Main circuit
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- **Type:** Free-weight chest fly (dumbbells)
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- **Targets:** Chest, front delts
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- **Prescription:** 3 × 10–15, light and controlled
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- **Defaults:** 3 × 10 weighted
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## Setup
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Lie on the flat bench with light dumbbells pressed over the chest, palms
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facing each other, a slight fixed bend in the elbows.
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## Execution
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1. Open the arms in a wide arc until you feel a full chest stretch —
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hands about level with the chest, never below the shoulders' comfort.
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2. Keep the elbow angle unchanged the entire way.
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3. Sweep back up as if hugging a barrel, squeezing the chest together.
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## Cues
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- It's an arc, not a press — the elbows never bend and extend.
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- Go light; the stretch does the work, not the load.
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- Stop the descent the moment the chest stretch peaks.
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## Common Mistakes
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- Bending the elbows on the way down and pressing back up.
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- Dropping too deep and straining the shoulders.
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- Using bench-press weights.
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## Progression
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Slow the lowering phase and pause in the stretch; the Pec Deck offers
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the same motion with the path guided.
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