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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 Bench Press

The dumbbell press on the flat bench — a deeper, freer pressing arc than the bar, one weight in each hand.

Category: Main circuit
Type: Free-weight horizontal press (dumbbells)
Targets: Chest, front delts, triceps
Prescription: 3 × 8–12

Setup

Sit with the dumbbells on your thighs, then lie back and kick them up to straight arms over the shoulders. Feet flat, shoulder blades pinched.

Execution

Lower both dumbbells to the outside of the chest, elbows about 45° from the body.
Reach a comfortable stretch — deeper than a bar allows.
Press back up and slightly together to lockout.

Cues

The dumbbells travel in a shallow A-shape, not straight lines.
Keep the wrists neutral and stacked over the elbows.
Lower slowly; the stretch is where dumbbells earn their keep.

Common Mistakes

Clanging the weights together at the top.
Uneven pressing — one side racing ahead.
Dropping the dumbbells from lockout instead of walking them down.

Progression

Add weight while both sides press evenly; pause reps in the stretch position.

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