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T

rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

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

2026-07-07 12:18:07 -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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