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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 Shoulder Press

The overhead press with dumbbells — seated against an upright bench, press from the shoulders to lockout overhead.

Category: Main circuit
Type: Free-weight vertical press (dumbbells)
Targets: Shoulders, triceps, upper chest
Prescription: 3 × 8–12

Setup

Set the bench back upright. Sit with the dumbbells at shoulder height, palms forward, forearms vertical, feet planted.

Execution

Press both dumbbells straight up until the arms lock out overhead.
Keep the weights over the shoulders — not drifting forward.
Lower under control back to shoulder height.

Cues

Forearms vertical from every angle, wrists stacked over elbows.
Ribs down; the back stays on the pad, not arching off it.
The head moves slightly through at the top — bar path stays vertical.

Common Mistakes

Overarching the lower back to press bigger weights.
Stopping short of lockout.
Letting the dumbbells drift out sideways on the way up.

Progression

Add weight while the back stays quiet on the pad; standing presses recruit more trunk once the seated pattern is strong.

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