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
Dumbbell Fly
The chest isolation — arms sweep from wide open to over the chest in a hugging arc, elbows softly fixed.
- Category: Main circuit
- Type: Free-weight chest fly (dumbbells)
- Targets: Chest, front delts
- Prescription: 3 × 10–15, light and controlled
Setup
Lie on the flat bench with light dumbbells pressed over the chest, palms facing each other, a slight fixed bend in the elbows.
Execution
- Open the arms in a wide arc until you feel a full chest stretch — hands about level with the chest, never below the shoulders' comfort.
- Keep the elbow angle unchanged the entire way.
- Sweep back up as if hugging a barrel, squeezing the chest together.
Cues
- It's an arc, not a press — the elbows never bend and extend.
- Go light; the stretch does the work, not the load.
- Stop the descent the moment the chest stretch peaks.
Common Mistakes
- Bending the elbows on the way down and pressing back up.
- Dropping too deep and straining the shoulders.
- Using bench-press weights.
Progression
Slow the lowering phase and pause in the stretch; the Pec Deck offers the same motion with the path guided.