flat bench press vs. chest press machine

  • Sparkycat

    Posts: 1064

    Dec 30, 2008 7:28 AM GMT
    I need to be unconfused. I do both flat bench press with a barbell and also use a chest press machine. The chest press machine is loaded with weight plates. You sit upright, and the pressing motion causes you to press up at about a 30 degree angle rather than straight out. One of the gym staff told me the chest press is a good substitute for an incline bench press. Is that correct, or is this chest press machine just another way of doing the flat bench press?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 30, 2008 1:36 PM GMT
    if you lift the weight out at an angle, it is an incline press. and the machine of which you speak is not a very good substitute for an incline bench press. it may be an okay 'supplement' to it...but not a substitute.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 30, 2008 2:43 PM GMT
    tommysguns2000 saidif you lift the weight out at an angle, it is an incline press. and the machine of which you speak is not a very good substitute for an incline bench press. it may be an okay 'supplement' to it...but not a substitute.


    Tommy is absolutely right here. If the press is at an angle it's to simulate an incline bench press. If you are just beginning to workout using machines like that is good to help you get used to exercise. Using free weights is almost always preferable to a machine because they force you to use your stabilizing muscles as well as the main ones you are intending to work.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 30, 2008 3:42 PM GMT
    Also, stop using the barbell and pick up some dumbbells. It engages your stabilizers even more.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 30, 2008 5:30 PM GMT
    Barbell is static and limits your range of motion, aka old school. That is why dumbells are suggested since your full range of motion is used.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 30, 2008 5:38 PM GMT
    If you think about it, you'll realize that flat bench presses works mostly your anterior deltoids, and triceps, contingent to your hand position on the bar, and, if you're using a bar, through only a limited range of motion.

    The advice you've been given here is sound. For chest development, the independent movement, and full motion, at an incline of 45 degrees, or less, of dumbbell incline presses is superior to flat bench presses. The advice you were given at the gym is terrible. Generally, it's safe to stop and think about what you've been told, and to analyze it a bit to see if it makes good sense. If it doesn't, it's likely wrong.

    When pondering these exercises, it's o.k. to do some critcial thinking and "walk" yourself through the movement thinking about what muscles it affects, or even doing the movement, in good form, and noting the areas affected.

    The importance of proper lifting form cannot be over-emphasized. For sarcioplasmic hypertrophy, and at your age, best to keep the rep count from eight to 12.

    Always stretch at the END of your set / exercises. A stretched muscle can be up to 30% larger than a non-stretched one. Never EVER stretch a cold muscle unless you're a highly conditioned speciality athlete.

    In general, use common sense, and visualization, along with tests of a particular movement to make your determinations.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 31, 2008 7:30 PM GMT
    Scorpio_M saidBarbell is static and limits your range of motion, aka old school. That is why dumbells are suggested since your full range of motion is used.


    That is true, I've gotten better results and a great pump from dumbells.
  • adventuresam

    Posts: 30

    Jan 10, 2009 9:21 PM GMT
    Dumbbells are great, definitely better than any machine or barbells. But I really believe that you need to switch it up all the time so your muscles don't get used to one exercise. That is the real key. Also try doing push-ups on a balancing board or bosu ball...crazy how challenging that can be!

    Sam
    Free Men's Workout Videos - http://www.secretsoftherippedman.com
  • MikemikeMike

    Posts: 6932

    Jan 12, 2009 1:51 PM GMT
    GwgTrunks saidAlso, stop using the barbell and pick up some dumbbells. It engages your stabilizers even more.


    Thank God someone gave the correct answer. Machines don't alow the stabilizer muscles to work. If you lift correctly-you get alot more benifit from free weights!!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 5:21 PM GMT
    Dumbbells are better for all the reasons already stated. In addition, they promote symmetrical development, good for aesthetic and physiological reasons.

    Cable machines can be a good substitute for dumbbells, as long as you use independent hand grips and not bars.
  • brownguy

    Posts: 11

    Jan 31, 2009 5:38 AM GMT
    ^Yep yep, one of the perks of machines, like the Bowflex, that's often overlooked.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 5:43 AM GMT
    so what do you guys think about the bowflex? I''ve be saving up for one and now I'm thinking about something else.... what do you guys like I should do?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:05 AM GMT
    Both fucking suck. Use dumbbells.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:27 AM GMT
    ummm... dumbbells can be very expensive.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:29 AM GMT
    That's why you get a gym membership: you can lease someone else's equipment for dirt cheap, work out in a lively environment, meet some friends, and strut your stuff.

    Working out at home is for wimps icon_wink.gif

    That said, I was posting a response to the whole point of the thread, "flat bench press vs. chest press machine".
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:31 AM GMT
    Yeah... well... I don't have any gyms around in reasonable distance so..... yeah........ what else ya got?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:33 AM GMT
    http://www.google.com/#hl=en&q=largo+maryland+gyms&btnG=Google+Search&aq=f&oq=largo+maryland+gyms&fp=3WTwdsC3GPc

    http://yellowpages.superpages.com/listings.jsp?CS=L&MCBP=true&search=Find+It&SRC=&C=gyms&STYPE=S&L=large%2C+md&x=19&y=9

    Looks like there's plenty.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:37 AM GMT
    that still leaves transportation and the money to actually pay for the membership XD. I've only got so much to work with here. But thank you for your help.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:41 AM GMT
    Jobs always help when you're short on money icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:46 AM GMT
    you're absolutely right icon_lol.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 6:51 AM GMT
    This question comes up at least a couple of times a week.

    Incline dumbbell presses, 8 to 20, through a full range of motion. Calories, recovery.

    Times are tough for lots of folks right now. Bearing that in mind, sometimes we have to be resourceful. In the case of flex89, he got himself a job at the gym, and I lug his diabetic ass around town. As you can imagine, being a type 1 diabetic, without wheels, and in a city 1400 miles from home can be a real challenge.

    In my case, when I lived in Lincoln, NE, I spent 3 years unable to drive (I was broke, and it took me a while to get back up, but, I had a valid driver's license.) I also worked at the gym picking up weights. I worked as a waiter, and did customer support in IT, as well rode my bike 40 miles a day, and trained with weights (a nearly lifelong persuit). I was in great shape, having a resting heart rate of 43, was lean, and strong as heck, and felt like a million bucks. Later, I rode my bike (10 speed) to work for Golds' Gym on 48'th street and Leighton and ended up their leading sales guy.

    What you need is to reshape your thinking away from I,I,I,me,me,me, can't, can't, can't into a plan of being innovatively resourceful. The old saying goes, where there's a will there's a way.

    I also worked at Valentino's pizza where they were extremely supportive of my weightlifting efforts and I end up with 27 inch thighs weighing a very built 230.

    You need to stop thinking of yourself as a victim, and start thinking of various ways to change your current situation. We all have to do that at some point or another. Sometimes, we have to do it many times. Sometimes, life can be hard. When it is, you grab it by the balls, man-up, and get shit done.

    The gym is a much better idea than piece of equipment that you won't use sitting at home on the balcony / patio. You need to walk into, through, and beyond the fear of going into an unknown social setting.

    You need social exposure, technical guidance, and inspiration from others. Those are things you won't find in the protection of your housing compartment.

    Certainly, President Obama would not be where he is if he stayed at home. He plunged into, through, and way beyond.

    Part of being a Real Jock is the ability to march into the unknown, take it on, and be on top of the game. It's about the mentality.

    Any Real Jock has had butterflys. That's part of the game. You get past the jitters, and go kick some ass.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 31, 2009 7:09 AM GMT
    you have a point but.... ummm... i'm not a victim. Never said that I was actually. I've thought of many things that I could do and a gym just doesn't fit in the financial plan dude. Most I can do is save up money to buy my own weights or things like that. maybe after the 6 months of my learners is over then sure I can go to the gym because I can drive
  • Posted by a hidden member.
    Log in to view his profile

    Feb 01, 2009 9:29 PM GMT
    tasty_oblivion saidyou have a point but.... ummm... i'm not a victim. Never said that I was actually. I've thought of many things that I could do and a gym just doesn't fit in the financial plan dude. Most I can do is save up money to buy my own weights or things like that. maybe after the 6 months of my learners is over then sure I can go to the gym because I can drive


    Sounds like you lied about your age here, too.

    Oops.

    How about your high school weight room class?
  • Sparkycat

    Posts: 1064

    Feb 19, 2009 6:44 PM GMT
    Chucky, if you're not careful you'll start to sound like a pretentious ass. Perhaps you need to work on getting your roid rage under control.



    chuckystud said
    tasty_oblivion saidyou have a point but.... ummm... i'm not a victim. Never said that I was actually. I've thought of many things that I could do and a gym just doesn't fit in the financial plan dude. Most I can do is save up money to buy my own weights or things like that. maybe after the 6 months of my learners is over then sure I can go to the gym because I can drive


    Sounds like you lied about your age here, too.

    Oops.

    How about your high school weight room class?