Bench press machines include the seated chest press, decline press and incline press. Although not as popular, there are also lying versions of these machines. Free weight bench presses include lying flat, incline and decline presses done with barbells or dumbbells. Free weights do not restrict your range of motion like a machine, which has its benefits and drawbacks.
Function
Bench press machines and free weights, although different in many ways, have the same basic function: to work the chest muscles. Whether you bench press on a machine or with a barbell, your chest muscles are the primary movers and your front shoulders and triceps assist in the movement. Free weight movements activate more support muscles in order to balance the weight, which is not required on a machine.
Range of Motion
Free weights allow for a wider range of movement on a bench press than machines. You can press the bar in a motion that is natural for you, unlike on a machine, which locks you into one movement pattern. This movement pattern on the bench press machine may or may not be comfortable or natural for you. This does mean that you have a higher risk of injury with free weights since you have total control over the movement.
Significance
Free weight bench presses more closely mimic real movement patterns you do in your daily activities compared to machine bench presses, since the free weight movement isn't restricted. It requires more coordination and balance to perform the free weight movement. The machine bench press is more convenient and time efficient since all you have to do to change the weight is move a pin and not bother with weight plates.
Learning Curve
It is important for beginners to learn proper form and receive instruction before using free weights. Since a machine locks you into one range of motion, the exercise is easier to master. However, with a barbell or dumbbells, you need to learn how far to lower the weights without over-stretching your chest or shoulders and how to safely rack and unrack the weight. Otherwise, you can easily injure yourself.
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