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rzen 5bbe3f6ff0 Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge.
Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press,
Dumbbell Fly (the fly authors the face-on camera for its frontal arc).
Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl,
Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up,
Pull-Up, Crunch, Dip.

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

2026-07-07 12:09:08 -04:00

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Bench Press

The barbell press — lying on the flat bench, lower the bar to the chest and press it back to straight arms.

Category: Main circuit
Type: Free-weight horizontal press
Targets: Chest, front delts, triceps
Prescription: 4 × 6–8

Setup

Lie with eyes under the bar, feet flat on the floor, shoulder blades pinched back and down. Grip a little wider than shoulder-width and unrack to straight arms over the shoulders.

Execution

Lower the bar under control to the mid-chest, elbows about 45° from the body.
Touch lightly — no bounce.
Press back up and slightly toward the face to lockout over the shoulders.

Cues

Shoulder blades stay pinched against the bench the whole set.
Wrists stacked over elbows; bar sits low in the palm.
Feet drive quietly into the floor.

Common Mistakes

Bouncing the bar off the chest.
Elbows flared straight out at 90°.
Hips lifting off the bench.

Progression

Add small plates while every rep touches and locks out; a spotter or safety pins once the loads get honest.

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