Machine bench press

divie · 26-07-2005, 05:42 PM

Ive recently started using a machine bench press at the gym as i can put more weight and effort into it as i aint got a spotter so i dont have to worry about a barbell falling on me so in that respect its all good.
But how does a machine compare to dumbells and barbell? as im obviously not using any stabilising muscles but i think thats a good thing as its just my pecs that get worked and only my pecs.Im using machines for all my body apart from bicep curls, lateral raises, squats.Any opinions
ps on the machine shoulder press theres handles front and a little back i expect the one further back is like doing a behind neck press and the handles in front is like douing a military press am i right?(if you understand my crap explanation).
thanks
ps theres no free weights at my shit gym

Nick500 · 26-07-2005, 08:03 PM

theres no free weights at my shit gym<<<

.. goto a different gym

Fiba · 26-07-2005, 08:39 PM

Do you have a smiths machine at your gym? i find it targets my pecs much better and is great if like me you dont have a spotter.

The forward handles on the shoulder press machine definetly hit the front delts much more than the rear handles

Fiba

divie · 26-07-2005, 09:37 PM

I only want to go to a cheap gym as i dont want to be spending too much on it all when i have free weights at home.The reason im mainly going to the gym is to work my chest on a machine so i can go to failure as i aint got a spotter at home as my missus isnt strong enougth as my bench press has increased.Ive obviously been doing bench press at home as i got a fair bit of equitement ie bench incline/decline, rack, pulldowns etc but the bench press is still awkward without a spotter.I dont want to spend 40-50 a month just so i can go to failure on the bench press.
While im at he gym i obviously incorporate most of my training while im there but at home i do a thew bits ie bicep curls, lateral raises as theese obviously need free weights.

This is what i do(TUESDAY)
At home at 12:30
Standing bicep curls 3 sets
concentrated curls 2 sets each arm
Standing Lateral raises 3 sets

07:00pm at gym(on same day tuesday)
Flat bench press 3 sets
Incline bench press 3 sets
Shoulder press behind neck 3 sets
Shoulder press infront neck 2 sets
Tricep pushdowns 3
Lateral pulldowns 3
Leg extensions 3
Hamstring raises 3
Calf pushouts(aint got a clue what its name is)
Back arches
crunches 3
Oblique sit ups 3
Leg raises 3

I should add bent over rows or deadlifts but i find them a tricky and dangourous exercisse as do many people i speek to, they are brill if done correctly but its just my lower back i have trouble training so i just resort to back raises(yea its pafetic).Also i dont like squats as fear of bad knees.
Anyway on all exercisses i do 1st set as heavy as i can for 5-6 reps and 2nd and 3rd sets really slow good form to failure for 8-12 reps.

2 days off rest.

FRIDAY
the same But i do hammer curls instead of standing bi curls.

1 day rest

SUNDAY
Exactly the same but i dont do the stuff in the day ie i dont purposly train biceps nor do the standing lateral raises.I do tend to take it a bit easier on this day ie with the bench presses i will only do either incline or flat not both i alternate and the same with the shoulders (infront, behind)

divie · 26-07-2005, 09:39 PM

oh fiba yea i use smith machines,

divie · 26-07-2005, 09:45 PM

pps this routine takes me exactly 1 hour,

razg · 27-07-2005, 12:28 AM

If you're concerned about getting stuck under a bar, use dumbells, IMO dumbell chest press is superior anyway.

divie · 27-07-2005, 10:53 AM

I prefer barbell or machine as thats how i montiter my chest strength, i find dumbells relie more on tecqnique rather then pure strength and also i find that my biceps, delts take some of the weight on the dumbell bench press which obviously takes away strain from the chest.I like to isolate as much as pose and concentrate on a particuler muscle groups.This way i know what muscles im training.

Dumbells are good dont get me wrong but i tried em and i find i spend too much time worrying about tequnique rather then flexing and contracting my chest in the movement.
Im happy with my routine and the gym i go to, ok its shit with regards to having no free weights and i even asked the pt if i could bring my own for people to use but he said i cant m8 you need insurance(f**king uk you need insurance to pick your nose nowadays) but its cheap and theres enougth eqiutement to warrent me going.Cheers

26-07-2005, 05:42 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Machine bench press Ive recently started using a machine bench press at the gym as i can put more weight and effort into it as i aint got a spotter so i dont have to worry about a barbell falling on me so in that respect its all good. But how does a machine compare to dumbells and barbell? as im obviously not using any stabilising muscles but i think thats a good thing as its just my pecs that get worked and only my pecs.Im using machines for all my body apart from bicep curls, lateral raises, squats.Any opinions ps on the machine shoulder press theres handles front and a little back i expect the one further back is like doing a behind neck press and the handles in front is like douing a military press am i right?(if you understand my crap explanation). thanks ps theres no free weights at my shit gym

26-07-2005, 08:03 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	theres no free weights at my shit gym<<< .. goto a different gym ______________________ - Obsession is what lazy people call dedication -

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26-07-2005, 08:39 PM	#3 (permalink)
Fiba Making Progress Join Date: Jun 2005 Location: Scotland Posts: 118 Rep Power:	Do you have a smiths machine at your gym? i find it targets my pecs much better and is great if like me you dont have a spotter. The forward handles on the shoulder press machine definetly hit the front delts much more than the rear handles Fiba

26-07-2005, 09:37 PM	#4 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I only want to go to a cheap gym as i dont want to be spending too much on it all when i have free weights at home.The reason im mainly going to the gym is to work my chest on a machine so i can go to failure as i aint got a spotter at home as my missus isnt strong enougth as my bench press has increased.Ive obviously been doing bench press at home as i got a fair bit of equitement ie bench incline/decline, rack, pulldowns etc but the bench press is still awkward without a spotter.I dont want to spend 40-50 a month just so i can go to failure on the bench press. While im at he gym i obviously incorporate most of my training while im there but at home i do a thew bits ie bicep curls, lateral raises as theese obviously need free weights. This is what i do(TUESDAY) At home at 12:30 Standing bicep curls 3 sets concentrated curls 2 sets each arm Standing Lateral raises 3 sets 07:00pm at gym(on same day tuesday) Flat bench press 3 sets Incline bench press 3 sets Shoulder press behind neck 3 sets Shoulder press infront neck 2 sets Tricep pushdowns 3 Lateral pulldowns 3 Leg extensions 3 Hamstring raises 3 Calf pushouts(aint got a clue what its name is) Back arches crunches 3 Oblique sit ups 3 Leg raises 3 I should add bent over rows or deadlifts but i find them a tricky and dangourous exercisse as do many people i speek to, they are brill if done correctly but its just my lower back i have trouble training so i just resort to back raises(yea its pafetic).Also i dont like squats as fear of bad knees. Anyway on all exercisses i do 1st set as heavy as i can for 5-6 reps and 2nd and 3rd sets really slow good form to failure for 8-12 reps. 2 days off rest. FRIDAY the same But i do hammer curls instead of standing bi curls. 1 day rest SUNDAY Exactly the same but i dont do the stuff in the day ie i dont purposly train biceps nor do the standing lateral raises.I do tend to take it a bit easier on this day ie with the bench presses i will only do either incline or flat not both i alternate and the same with the shoulders (infront, behind)

26-07-2005, 09:39 PM	#5 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	oh fiba yea i use smith machines,

26-07-2005, 09:45 PM	#6 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	pps this routine takes me exactly 1 hour,

27-07-2005, 12:28 AM	#7 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	If you're concerned about getting stuck under a bar, use dumbells, IMO dumbell chest press is superior anyway.

27-07-2005, 10:53 AM	#8 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I prefer barbell or machine as thats how i montiter my chest strength, i find dumbells relie more on tecqnique rather then pure strength and also i find that my biceps, delts take some of the weight on the dumbell bench press which obviously takes away strain from the chest.I like to isolate as much as pose and concentrate on a particuler muscle groups.This way i know what muscles im training. Dumbells are good dont get me wrong but i tried em and i find i spend too much time worrying about tequnique rather then flexing and contracting my chest in the movement. Im happy with my routine and the gym i go to, ok its shit with regards to having no free weights and i even asked the pt if i could bring my own for people to use but he said i cant m8 you need insurance(f**king uk you need insurance to pick your nose nowadays) but its cheap and theres enougth eqiutement to warrent me going.Cheers