Bench Press Machines vs. Barbells

A number of exercises are designed to target your chest muscles, or pectorals, from just about every possible angle. Despite the variety of exercises available, there are two broad types of workout: machines and free weights. Each has its pros and cons, depending on your fitness goals and experience level. To determine the type that best fits your situation, consider the muscles worked, the type of machines available to you, and whether you're trying to isolate your pectorals or working toward an overall level of fitness and endurance.

  1. Muscles Worked

    • Chest exercises generally target any or all of four portions of the pectoral muscle: the upper, lower, middle or outer. In addition, most chest exercises also work in the deltoids, the trapezius and the triceps as secondary muscles, while also using the abs and obliques in your core for support. Not every exercise works every one of these. The specific exercise – or the machine used – determines which muscles are involved in the lift.

    Bench Press Machine

    • Although there are multiple brands of weight machines in gyms across the world, there are two basic configurations, especially for bench presses: those that simulate free-weight form, and those that don't. Free-weight mimics generally feature the same basic pros and cons as barbell free-weight bench presses, except they allow the trainer to lift more weight without risk of injury and without the use of a spotter. Mimic machines also offer more rigidity throughout the motion, meaning that the weight of the lift is concentrated on the pectorals. This lets you learn the correct bench press form, but your body will still not learn to get used to balancing a barbell during your reps. Non-mimic bench press machines usually seat you upright and use stacked weight to provide resistance. This works your pectorals, but doesn't teach you form or give you any wider strength-training benefit.

    Barbell Bench Press

    • In contrast to machines, free-weight barbell bench presses require that you develop the necessary balance to maintain each rep. Balancing a barbell works in the secondary muscles in your upper body and strengthens your core muscles as they provide the necessary stability. You'll see quicker gains in mass and endurance through the use of barbells during bench presses; however, there is greater risk for injury and a greater need to practice the form through numerous reps. You'lll usually be lifting less weight in free-weight barbell bench presses than with machines, but in general you'll see better gains for your effort.

    Considerations

    • The biggest benefit of bench press machines over barbell bench presses is convenience. You'll be able to easily work out your chest without having to memorize the correct form or worry about finding a spotter. It's ideal for beginners, for those rehabilitating from an injury, or those who want to develop muscle endurance as opposed to mass. Free-weight barbell exercises, including bench presses, are more demanding on your upper body and produce bigger, more consistent gains over time. You will, however, need to find a spotter, especially if you're new to barbell bench presses or if you plan to work near your one-rep-max weight.