fitubaSmith machine bench press
Chest · machine + barbell. Place the bench so the bar comes down to mid-chest and press in a straight line.
Main muscle: Chest
Also works: triceps · shoulders
Equipment: machine + barbell
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Place the bench so the bar comes down to mid-chest and press in a straight line.
- Set the safety stops just above your chest before you start.
- Elbows at 45–70° from your body; touch your chest lightly and press without lifting your back.
Common mistakes
- Setting the bench in the wrong spot: the bar comes down toward your neck or your belly.
- Dropping the bar onto your chest.
- Lifting your hips off the bench as you press.
Alternative
No equipment, or want to switch it up: Barbell bench press.
Log it in one message
Type or say: “Did 3x10 Smith 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 Smith machine bench press work?
Main: chest. Also working: triceps and shoulders.
How many sets and reps of Smith 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 Smith bench press in Fituba?
In your account, open Train, pick Smith bench press and add its sets, reps and load; or type “Did 3x10 Smith 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.
More chest exercises
Fituba documentation · Who's behind it and editorial method ·