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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

1.1 KiB

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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
Defaults: 4 × 6 weighted

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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