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
41 lines
1.3 KiB
Markdown
41 lines
1.3 KiB
Markdown
# Shoulder Press
|
||
|
||
The seated overhead press — vertical pushing strength with the trunk braced
|
||
against the pad.
|
||
|
||
- **Category:** Main circuit
|
||
- **Type:** Machine-based vertical press
|
||
- **Targets:** Deltoids, triceps, upper trapezius
|
||
- **Defaults:** 4 × 10 weighted
|
||
|
||
## Setup
|
||
|
||
Sit with your back against the pad and grip the handles just outside
|
||
shoulder-width, elbows bent so the handles start at shoulder height. Plant your
|
||
feet flat and set your ribs down over your hips.
|
||
|
||
## Execution
|
||
|
||
1. Press the handles straight up until your arms are nearly extended — stop
|
||
short of locking out the elbows.
|
||
2. Pause at the top without shrugging, then lower under control back to shoulder
|
||
height.
|
||
3. Keep your neck relaxed and your back flat on the pad the whole rep.
|
||
|
||
## Cues
|
||
|
||
- Press up, not forward — the handles travel over the shoulders.
|
||
- Keep the ribs down; don't arch the lower back to help the press.
|
||
- Shoulders stay set — avoid shrugging the handles up with the traps.
|
||
|
||
## Common Mistakes
|
||
|
||
- Locking the elbows hard at the top.
|
||
- Shrugging the shoulders to finish the press.
|
||
- Arching the lower back off the pad as the weight gets heavy.
|
||
|
||
## Progression
|
||
|
||
Add weight in small increments once all four sets of ten are smooth; move to a
|
||
single-arm press for even loading and extra core demand.
|