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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

1.3 KiB

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Chest Press

The seated horizontal press — the machine bench press, pushing the handles forward from the chest.

Category: Main circuit
Type: Machine-based horizontal press
Targets: Pectorals, anterior deltoids, triceps
Defaults: 4 × 10 weighted

Setup

Adjust the seat so the handles sit at mid-chest height. Grip the handles, set your back against the pad, and keep your wrists straight and stacked over the forearms.

Execution

Push the handles forward until your arms are nearly extended — stop short of locking the elbows.
Pause briefly, then return slowly until the handles are back at your chest.
Keep your shoulder blades gently pinned to the pad throughout.

Cues

Drive through the palms; wrists stay straight, not bent back.
Don't let the elbows drop far below the handles at the bottom.
Return under control — resist the weight rather than letting it pull you back.

Common Mistakes

Letting the elbows sink too low, straining the shoulders.
Bouncing the handles at the chest to start the next rep.
Locking the elbows hard at full extension.

Progression

Add weight in small plates once all four sets of ten are controlled; alternate to a single-arm press to expose and correct side-to-side differences.

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