fitubaBarbell bench press
Chest · barbell. Back and feet planted; lower the bar to your chest with forearms vertical.
Main muscle: Chest
Also works: triceps · shoulders
Equipment: barbell
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Back and feet planted; lower the bar to your chest with forearms vertical.
- Pinch your shoulder blades into the bench and keep them there the whole set.
- Elbows about 45–70° from your body; touch your lower chest under control and press up and back.
- With heavy loads, use safety pins or a spotter.
Common mistakes
- Bouncing the bar off your chest.
- Lifting your glutes off the bench.
- Flaring your elbows to 90° with your shoulders rolled forward.
Alternative
No equipment, or want to switch it up: Dumbbell bench press.
Log it in one message
Type or say: “Did 3x10 bench press with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the barbell bench press work?
Main: chest. Also working: triceps and shoulders.
How many sets and reps of bench press?
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests. Adjust the load so you finish every set with good form; the load is the total on the bar.
How do I log bench press in Fituba?
In your account, open Train, pick Bench press and add its sets, reps and load; or type “Did 3x10 bench press with 45 lb” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Chest). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
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