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
# Push-Up
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The bodyweight press — a moving plank: lower the chest to the floor and
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press back up without the hips sagging.
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- **Category:** Warm-up and main circuit
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- **Type:** Bodyweight horizontal press
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- **Targets:** Chest, front delts, triceps, trunk
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- **Prescription:** 3 × 8–15
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- **Defaults:** 3 × 8 bodyweight
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## Setup
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Hands under the shoulders, legs long, toes tucked. Squeeze the glutes
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and brace so the body is one straight line from head to heels.
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## Execution
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1. Bend the elbows about 45° from the body and lower the chest toward
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the floor.
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2. Stop a fist's height off the ground, body still one line.
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3. Press the floor away to straight arms.
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## Cues
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- The plank never breaks — hips neither sag nor pike.
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- Screw the hands into the floor to keep the elbows tracking.
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- Chest leads the descent, not the chin or the hips.
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## Common Mistakes
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- Hips sagging into a banana shape.
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- Flaring the elbows to 90°.
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- Craning the neck at the floor.
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## Progression
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Start from an incline (hands on a bench) if reps stall; graduate to feet
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elevated, then slow negatives.
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