Both the free weight and machine bench press can help add size, strength and definition to the chest muscles. Free weights offer greater use of stabilizing muscles while machines can increase safety and promote better isolation of the targeted muscles. Before starting a resistance training program with free weights or machines, consult a physician.
Bench Press Features
The American Council on Exercise notes that the barbell bench press targets the chest, arm and shoulder muscles. The bench press can be performed on a flat bench or by using a decline or incline bench to target the lower or upper pectoralis muscles. Maintain a shoulder-width grip to target your chest and shoulder muscles or use a close grip to recruit the triceps muscles.
Bench Press Machine Features
Bench press machines concentrate on the chest and arm muscles while offering you a fixed range of motion. If you use the Smith machine for benching you can perform a full body workout without leaving the machine. You can do bench presses, squats, shoulder presses, stiff-legged dead lifts and bent-over rows using the Smith machine. The Smith machine consists of a straight bar set in a stationary rack. Lock points are positioned along the rack to prevent the bar from dropping. Other bench press machines typically include sitting on bench and pressing the machine arms outward. Bench pressing with a machine helps isolate muscles as the combination of a fixed bar and straight-line motion helps remove stabilizing muscle action, focusing solely on the targeted muscle.
Bench Press Advantages
Using free weights for the bench press helps to add muscle mass. The barbell bench press allows you to move through a more natural range of motion during the exercise, recruiting stabilizing muscles that promote overall muscle growth. Free weight presses allow you to get a wider stretch in the chest area as you lower the weight. Go heavy when bench pressing with barbells to put maximum stress on your chest and stimulate hypertrophy.
Bench Press Machine Advantages
Bench press machines offer stabilization while providing you with an intense resistance-training workout. You can reduce the risk of injury by following the strict range of motion offered by machines. Athletes training solo might prefer using machines because a spotter is not required during the movement. If the weight becomes too heavy, you can simply twist the bar and rack it when using the Smith machine or gradually lower the arms until the weight is stacked when using other bench press machines.
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