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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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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
Defaults: 3 × 8 weighted

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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