rzen
fce8fa4c17
Fourteen Planet Fitness machine exercises join the rig library, each with authored motion, info page, and schematic equipment via the new props layer (scene shapes, cables, bars, pads) rendered in lockstep by render.py and the in-app figure renderer. Abductor and Adductor are authored face-on with the real seated machine motion — knees-bent legs swinging apart/together against knee pads — replacing the earlier middle-split depiction. The watch target now bundles the figure renderer and motion rigs too. Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# Tricep Press
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The seated press-down — elbows pinned to the sides, driving the handles from the
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chest to full extension.
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- **Category:** Main circuit
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- **Type:** Machine-based elbow extension
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- **Targets:** Triceps brachii
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## Setup
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Sit tall with your back on the pad and your upper arms tucked close to your
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sides. Take the handles at chest height with your elbows bent to about a right
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angle.
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## Execution
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1. Press the handles down by straightening your elbows, keeping your upper arms
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still against your sides.
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2. Extend fully without snapping the elbows, pausing briefly at the bottom.
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3. Let the handles rise back to chest height under control, elbows staying
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tucked.
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## Cues
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- Only the forearms move — the upper arms stay glued to the torso.
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- Keep the motion controlled; don't fling the handles down.
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- Squeeze the triceps at the bottom rather than leaning your weight in.
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## Common Mistakes
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- Flaring the elbows out away from the sides.
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- Using the shoulders or bodyweight to drive the handles down.
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- Cutting the extension short and never reaching full lockout.
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## Progression
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Add weight in small increments once all four sets of ten are clean; slow the
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lowering phase to three seconds to add time under tension for the triceps.
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