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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

1.2 KiB

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Triceps Pushdown

The cable triceps staple — elbows pinned to the sides, push the bar from chest height down to straight arms.

Category: Main circuit
Type: Machine-based cable elbow extension
Targets: Triceps
Prescription: 3 × 10–12
Defaults: 3 × 10 weighted

Setup

Stand at the high pulley with a bar or rope attachment, feet under the hips, slight forward lean. Grip with the elbows bent past 90° and tucked to the ribs.

Execution

Push the handle down until the arms are completely straight.
Squeeze the triceps at the bottom for a beat.
Let the forearms ride back up until they pass 90°, elbows never leaving the sides.

Cues

Elbows are bolted to the ribs — only the forearms move.
Stand tall-ish; don't lean your bodyweight onto the bar.
Full lockout every rep; the last few degrees are the exercise.

Common Mistakes

Elbows drifting forward and up on the way down.
Shoulders and back pressing the weight instead of the triceps.
Cutting the top of the rep short.

Progression

Add a plate when every rep locks out with quiet elbows; a rope attachment adds a harder finish at the bottom.

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