rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.1 KiB
1.1 KiB
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.