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 Shoulder Press
The overhead press with dumbbells — seated against an upright bench, press from the shoulders to lockout overhead.
- Category: Main circuit
- Type: Free-weight vertical press (dumbbells)
- Targets: Shoulders, triceps, upper chest
- Prescription: 3 × 8–12
Setup
Set the bench back upright. Sit with the dumbbells at shoulder height, palms forward, forearms vertical, feet planted.
Execution
- Press both dumbbells straight up until the arms lock out overhead.
- Keep the weights over the shoulders — not drifting forward.
- Lower under control back to shoulder height.
Cues
- Forearms vertical from every angle, wrists stacked over elbows.
- Ribs down; the back stays on the pad, not arching off it.
- The head moves slightly through at the top — bar path stays vertical.
Common Mistakes
- Overarching the lower back to press bigger weights.
- Stopping short of lockout.
- Letting the dumbbells drift out sideways on the way up.
Progression
Add weight while the back stays quiet on the pad; standing presses recruit more trunk once the seated pattern is strong.