rzen
a93cbc30b7
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
40 lines
1.1 KiB
Markdown
40 lines
1.1 KiB
Markdown
# Dumbbell Bench Press
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The dumbbell press on the flat bench — a deeper, freer pressing arc than
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the bar, one weight in each hand.
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- **Category:** Main circuit
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- **Type:** Free-weight horizontal press (dumbbells)
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- **Targets:** Chest, front delts, triceps
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- **Prescription:** 3 × 8–12
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- **Defaults:** 3 × 8 weighted
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## Setup
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Sit with the dumbbells on your thighs, then lie back and kick them up to
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straight arms over the shoulders. Feet flat, shoulder blades pinched.
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## Execution
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1. Lower both dumbbells to the outside of the chest, elbows about 45°
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from the body.
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2. Reach a comfortable stretch — deeper than a bar allows.
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3. Press back up and slightly together to lockout.
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## Cues
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- The dumbbells travel in a shallow A-shape, not straight lines.
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- Keep the wrists neutral and stacked over the elbows.
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- Lower slowly; the stretch is where dumbbells earn their keep.
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## Common Mistakes
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- Clanging the weights together at the top.
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- Uneven pressing — one side racing ahead.
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- Dropping the dumbbells from lockout instead of walking them down.
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## Progression
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Add weight while both sides press evenly; pause reps in the stretch
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position.
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