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