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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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Incline Bench Press

The barbell press on the tilted bench — same press, aimed at the upper chest.

Category: Main circuit
Type: Free-weight incline press
Targets: Upper chest, front delts, triceps
Prescription: 3 × 8–10

Setup

Set the bench to a moderate incline (around 30–45°). Lie back with the bar over the eyes, shoulder blades set, feet planted.

Execution

Lower the bar to the upper chest, just below the collarbones.
Touch lightly, keeping the forearms vertical.
Press straight up to lockout above the shoulders.

Cues

The steeper the bench, the more shoulder and less chest.
Ribcage up, but hips stay on the pad.
Bar path is a straight vertical line on the incline.

Common Mistakes

Sliding the bar path out over the belly.
Overarching to turn it back into a flat press.
Grip too wide for the shorter incline stroke.

Progression

Work up in weight after the flat Bench Press, not before it; dumbbells on the same bench trade load for range.

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