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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

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

2026-07-08 07:51:30 -04:00

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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

Press the handles straight up until your arms are nearly extended — stop short of locking out the elbows.
Pause at the top without shrugging, then lower under control back to shoulder height.
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.

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