Whats the difference between a machine bench press and the actual bench press. bench I can barely get 210 Lbs once. One the machine I can get 270 lbs two sets of 5 one set of four and one set of two.does have anything to do with form?
On a non-assisted press, all the supporting muscles-tris,bis, rotator, are called into play to steady support the bar. They aremuch weaker than you pecs. A machine press, by forcing the arc holding the weight steady, removes the weaker supprt muscles from the lift.
Machines are more stable comapred to free weights. So on the machine bench press (probably the chest press), you can do more because the weight is more stable. Free weights tend to wobble, which brings other muscles into the equation. So while you can usually do more weight with machines, free weights are generally better for overall strength gains and form.
The main difference is the stabilizer muscle not being used on the machine bench press.I dont use machines for bench but i can do around 400lbs on machine if i wanted to for reps.Bench press max is around 315 keep in mind i dont bench press at all.I love dumbbells and incline.Dumbbells i go upto 110lbs/hand sometimes 120s/hand on flat for reps and 100s on incline for reps and for incline bench press i go upto 275lbs for 1 rpm,usually stick with 225 and 245lbs for reps.
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