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rzen 5bbe3f6ff0 Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge.
Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press,
Dumbbell Fly (the fly authors the face-on camera for its frontal arc).
Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl,
Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up,
Pull-Up, Crunch, Dip.

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

2026-07-07 12:09:08 -04:00

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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

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.

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