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Standard library › Push

Getting started

Introduction Concepts Your first program

The language

Values Collections Variables Imports Metadata Feedback Time and rest Grammar

Core elements

Action Input Output Exec Group

Commands

Specify Measure Ask If Repeat While

Examples

Starting Strength Madcow 5×5 An assessment

Standard library

Overview Built-in functions Common Athlete Strength elements Squat Push Pull Bend Core Olympic

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Standard library

Push

Elements for movements that involve pushing a weight such as: Bench Press, Floor Press, Fly, Press, Push Jerk, Push Up, Burpee, Dip, Tricep Extension, Tricep Kickback, Lateral Raise, Front Raise and Calf Raise

Importing

Documented from coach 0.8.0. Every program depends on the standard library, so all it takes is an import: 

import "coach/strength/push.cl"

Every exercise below is an exec that takes three maps: the specs the athlete is prescribed, the measures they report back and a few options that pick a variation. The overview explains each of them.

Exercises

bench_press

Action BenchPress, derived from BarbellBenchPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Wide", "Close", "Supinated" 
bench_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Wide"]
)

incline_bench_press

Action InclineBenchPress, derived from InclineBarbellBenchPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Wide", "Close", "Supinated" 
incline_bench_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Wide"]
)

floor_press

Action FloorPress, derived from BarbellFloorPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Wide", "Close", "Supinated"
variation "Glute Bridge" 
floor_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Wide"]
)

dumbbell_bench_press

Action DumbbellBenchPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Wide", "Close", "Supinated"
variation "With Twist", "Alternating", "Top Down Alternating" 
dumbbell_bench_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Wide"]
)

incline_dumbbell_bench_press

Action InclineDumbbellBenchPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Wide", "Close", "Supinated"
variation "With Twist", "Alternating", "Top Down Alternating" 
incline_dumbbell_bench_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Wide"]
)

dumbbell_floor_press

Action DumbbellFloorPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Wide", "Close", "Supinated"
variation "With Twist", "Alternating", "Top Down Alternating", "Glute Bridge" 
dumbbell_floor_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Wide"]
)

fly

Action Fly
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Dumbbell", "Cable" ; "Dumbbell" when left out
variation "Incline", "Lying", "Seated", "Top Down"
grip_style "Neutral", "Supinated" 
fly(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Incline"]
)

chest_press

Action ChestPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Machine", "Cable" ; "Cable" when left out
variation "Incline", "Lying", "Seated", "Top Down"
grip_style "Neutral", "Supinated" 
chest_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Incline"]
)

dumbbell_press

Action DumbbellPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Neutral", "Supinated", "Arnold"
variation "Alternating", "Top Down" 
dumbbell_press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Neutral"]
)

press

Action BarbellPress
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
variation "Push", "Behind the neck Push", "Strict", "Split Stance Strict", "Behind the neck Strict", "Seated", "Z", "Bradford"
grip_style "Snatch" 
press(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Push"]
)

push_jerk

Action PushJerk
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
grip_style "Snatch"
variation "Behind the neck" 
push_jerk(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, grip_style: "Snatch"]
)

push_up

Action PushUp
Specs reps or rir, tempo, comments
Measures reps, comments
variation "Hand Release", "Clapping", "Eccentric", "Plyometric", "Handstand", "Eccentric Handstand", "Parallette", "Horizontal Parallette", "Single leg", "Dumbbell", "Scapular", "Fingertip", "Elevator", "Knee", "Diamond" 
push_up(
    [reps: 5],
    [reps: true],
    [location: true, variation: "Hand Release"]
)

burpee

Action Burpee
Specs reps or rir, tempo, comments
Measures reps, comments
variation "No push up", "Strict push up", "Double push up" 
burpee(
    [reps: 5],
    [reps: true],
    [location: true, variation: "No push up"]
)

tricep_extension

Action TricepExtension
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Cable", "Rope", "Dumbbell", "Barbell", "EZ Bar" ; "Dumbbell" when left out
variation "Overhead", "Lying" 
tricep_extension(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Overhead"]
)

tricep_pushdown

Action TricepPushdown
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Cable", "Rope" ; "Cable" when left out
variation "Chest supported" 
tricep_pushdown(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Chest supported"]
)

tricep_kickback

Action TricepKickback
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Dumbbell", "Cable", "Rope" ; "Dumbbell" when left out
variation "Chest supported" 
tricep_kickback(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Chest supported"]
)

calf_raise

Action CalfRaise
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Machine", "Dumbbell", "Barbell", "Cable" 
calf_raise(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, gear: "Machine"]
)

dip

Action Dip
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
variation "Bench", "Ring", "Straight Bar", "Korean", "Assisted" 
dip(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Bench"]
)

lateral_raise

Action LateralRaise
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Dumbbell", "Cable", "Band", "Machine" ; "Dumbbell" when left out
variation "Seated", "Leaning", "Lying", "Single arm" 
lateral_raise(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Seated"]
)

front_raise

Action FrontRaise
Specs weight, reps or rir, tempo, rpe, comments
Measures reps, weight, comments
gear "Dumbbell", "Barbell", "Plate", "Cable", "Band" ; "Dumbbell" when left out
variation "Alternating", "Seated" 
front_raise(
    [weight: 60|kg|, reps: 5],
    [reps: true, weight: true],
    [location: true, variation: "Alternating"]
)