Universal exercise machines provide several exercise stations in one compact area, saving you valuable floor space in your home. Most universal exercise machines have a chest press station; although the pressing movement is similar to that of a standard bench press, the universal exercise machine has limitations that a real bench press does not, but it also has built-in safety features.
Identification
A universal exercise machine is one large machine with several stations, such as a pressing station, leg developer station and low pulley station. A weight stack provides the exercise resistance and you perform every exercise with cables. A standard bench press consists of a flat or angled weight bench and a weight rack that holds a barbell. Load weight plates on each end of the barbell to add exercise resistance.
Movement
The pressing movement is similar on a universal exercise machine and a standard bench press; however, most universal machines have an upright bench, not a flat bench. Sit on the upright bench and grab the pressing arms with an overhand grip. Press out against the handles until your arms are fully extended. On a real bench press system, you lie on your back on a flat or angled bench. The arm and shoulder movements are the same as the press on a universal machine, but you are in a supine position, not a seated position.
Options
A real bench press provides you with more gripping options than a universal machine. Most universal machines have pressing arms with padded handles on each side. Some have handles at different angles for more gripping options, but you can only place your hands on the foam grips. If you use a real bench press, you can position your hands anywhere on the bar that is comfortable for you. Most universal machines provide more weight options, especially lighter weights, than a bench press. An Olympic barbell weighs 45 pounds, so you have to bench press at least the bar. But most universal machines start with weight plates as low as 10 or 20 pounds.
Safety
Universal exercise machines have a built-in safety feature. If you cannot press the weight and you drop it, the handles will fall in their set path of motion and the weight stack will slam down. It may be loud, but you are not likely to be injured. If you drop a barbell on a regular bench press, the bar may fall on your chest, neck or head. Use a spotter if you are pressing heavy weights on a real bench press system.
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