While bench press machine weights may seem easy and convenient to use, they may not be as effective as you might think. Some fitness experts, such as those at AskMen.com, argue that they not only give you a lesser workout than free weights, but they can also be unsafe.
Bench Press Machines
There are three main types of weight machine bench presses. The most common is the bench press that is operated by a stack of weights at the bottom of the machine. As you move the peg down the stack, the machine picks up more weight each time you lift the bar. This type of bench press can be done either seated or lying on a bench, depending on the machine set-up.
Another type of machine is the Hammer Strength machine, which is typically used for a seated exercise. Instead of using a peg, you stack free weights on a large peg on each side of the machine and push the individual handles forward.
The final type of weight machine bench press is the Smith Machine, which most closely resembles free weights. You place the weights on the bar, just like with free weights, but the machine guides the bar up and down. The Smith Machine also has locks so that you can't drop the weight onto your chest.
Benefits of Machine Bench Presses
The most obvious benefit of a machine-assisted bench press is that anyone can do a bench press. You don't need a spotter, and you don't need to even know how much you're typically capable of lifting. If you don't like the level of weight you're lifting, in most cases all you have to do is move the peg up or down. A machine bench press is also much quicker than setting up a barbell; if you're doing a circuit or any other time-based workout, a free-weight bench press can take up a great deal of time.
Effectiveness of Machine Bench Presses
Machine bench presses are effective in that they test your upper body's ability to push a specified amount of weight. However, a machine bench press does not allow you the chance to work out your stabilizer muscles the same way a free-weight bench press does. These stabilizers are the muscles that help you lift actual objects in a non-linear fashion; if they're not worked along with the rest of your upper body, you'll likely find that you can't lift as much with free weights as you can on a weight machine.
Safety of Machine Bench Presses
Another drawback of bench press machines is that they may actually do more harm than good. While free weights can be moved in any direction, a machine bench press allows you to lift the weight in just one direction. This pre-determined motion may not be a motion that's natural to you; if you force this motion while lifting heavy weights, it may lead to serious injury. A bench press machine may also give you a false sense of security, encouraging you to lift weights you are not capable of controlling. While the weight won't hurt you by crashing down on you, it's possible that over-exertion can cause you to injure your muscles.
Free Weight and Machine Bench Presses in Conjunction
If you're a frequent user of free weights for your bench presses, it doesn't mean you can't reap some of the benefits of weight machines. For example, according to BodyBuilding.com, if you're stuck in a rut at the gym and you can't seem to add to your bench total, benching on a machine may help you to add muscle without having to worry about stabilizing the weight. As you build your strength this way, you may find that you can go back to the free weights and lift more than you once could. You can also try working in some machine bench presses if you can't locate a spotter or if you want to try lifting a level of weight that you're unsure you can lift. However, be careful to not exceed your physical limits, as this can put your safety at risk.
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