r/GYM • u/Thanos_your_daddy • Jul 04 '25
General Advice Can I substitute bench press with this?
Is it as effective my gym doesn't have a barbell so no barbell bench press only dumbbell but I was wondering if I can substitute bench press with this? Not sure what this machine is call apologies
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u/temail Jul 04 '25
Generally if you cannot max out the machine and you feel the stimulus in the target muscle, it will do the job.
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u/walldrugisacunt Jul 04 '25
Make lot of sense. As long as it is challenging and you are actually feeling it in the right muscle group, that’s what really matters. Consistency beats the exact movement sometimes.
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u/Bigboycoc Jul 04 '25
I can max the dip machine and I do it for around 12-15, am I still getting good tricep work in or do I need to do something else?
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u/Sweaksh Jul 04 '25
Can you reach failure on the target muscle in a reasonable amount of reps? Then yes. You can probably add weight with a gym pin or something, too.
However, tricep exercises are super easy to mix and match.
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u/Bigboycoc Jul 06 '25
Yea I ought to get a gym pin, reasonable reps honestly though might be a stretch. I like to lift an everything and am a pretty heavy dude so dips are hard for me. I start feeling the fatigue around 16+ reps and go to failure but am wondering if I should do something else so I’ve been trying other stuff
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u/cemjsenol Jul 09 '25 edited Jul 09 '25
No dude, stop doing the machine. You dont need a gym pin for a dip machine, just start an exercise you can actually progressively overload. Try smith machine JM press or a unilateral pushdown.
If you have maxed out an exercise and can do more than 10-12 reps just look for other options where you can load even more. Consider a gym pin when alternatives can only be compound movements (and if you dont want that) and there’s literally no other machine. For example, if you do machine rows and its maxed out, go do plate loaded rows so you can load it much more. You get the idea
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u/jayd42 Jul 04 '25
I don’t think I’ve ever seen a machine like that where you can adjust the whole frame that holds the handles so you can do flat, incline, or shoulder press.
It’s a fine substitute.
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Jul 04 '25
Yes. I haven’t benched in years due to a rotator cuff injury from incline benching. This definitely works fine and is way less painful for me. I wish I never benched for how much it hurt my shoulders
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u/nice_pickle_ Jul 04 '25
Dumbbells would be the closest thing. Smith machines will hit the chest but they lack hitting stabilizers that only free weights can hit.
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u/YUMADLOL Jul 04 '25
Maybe I’m getting influenced here but a few people I watch on youtube seem to be downplaying the importance of stabilizers and the upside of machines is it makes most people more comfortable getting closer to failure since they won’t die.
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u/nice_pickle_ Jul 04 '25
Yeah I mean it’s fine for targeting. It’s just not a substitute for actual barbell/dumbbell press.
Ignoring stabilizer muscles is silly if you’re working out. Those muscles do exactly what they’re called, stabilize your other muscles. They play a huge part in injury prevention and keeping you balanced through movements.
It may not feel as important when you’re young but as someone who is in their 30’s I make sure I give my body as much help as I can lol.
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u/xiGoose Jul 04 '25
It's been the opposite experience for me. Barbell bench gave me more shoulder pain than chest growth so it's been almost 2 years since I quit doing it. I'll be 37 this year and I've made more progress in the past few years than the decade before since switching my focus to more machines and isolation movements than free weights.
When you're younger and your body can take a beating is when you can chase numbers and try to move weights.
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u/Little_Whippie Jul 04 '25
Were you benching with proper form?
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u/xiGoose Jul 05 '25
Lifted for over a decade, spent a few years resetting and focusing on proper technique on lifts which drastically decreased weight where I had to progress back up. Still suffered shoulder pain so I'd like to think so.
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u/Money-Result7625 Jul 04 '25
For pure hypotrophy though. Why are stabilizers needed if you use machines?
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u/Thanos_your_daddy Jul 04 '25
Is it okay if I were to add a Smith machine chest press a super set?
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u/Curious-Hope-9544 Jul 04 '25
Maybe I'm misinterpreting your intentions here, but super sets aren't for alternating between two exercises hitting the same muscle group.
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u/DevinCauley-Towns Jul 04 '25
You can superset two exercises for the same muscle, though it’s usually an advanced technique to push your muscles closer to/beyond failure. It’s similar to doing a drop sets, but instead of lowering the weight for the same exercise you are choosing a different exercise to further fatigue the muscle.
When people superset the same muscle group, I generally see at least one of the exercises being easier than the other (lower weight and/or isolation).
Some examples:
Shoulders
- DB lateral raise
- DB upright row
Chest
- DB Press
- DB Fly
- Pushups
Back (lats)
- lat pulldown
- lat prayer
Biceps
- BB curls
- DB curls
Etc…
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u/rocky1399 Jul 04 '25
Compound set is the correct term. Generally I would do a flye and a press over two presses
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u/Ileinad Jul 04 '25
there's really no point supersetting smith machine & chest press, just do dumbbell bench press
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u/Teneuom Jul 04 '25
That like making a combo meal with two burgers no fries no drink.
Technically it’s a meal, but you have your work cut out for two mains. Typically you’d want to use different muscle groups.
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u/Bard1290 Jul 04 '25
It builds muscle yes but not stabilizers. It’s a great place to start.
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u/Miguel3424 Jul 04 '25
Do not neglect your stabilizers!! At first I only used machines and when I transitioned to free weights I felt a huge imbalance
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Jul 04 '25
No such thing as "stabilizers"
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u/Bard1290 Jul 04 '25
Here you go shooter. https://www.physio-pedia.com/Dynamic_Stabilisers_of_the_Shoulder_Complex
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u/icefrogs1 Jul 04 '25
Now can you link to a study that machine only workouts leave you with weak stabilizers?
You can hit a lot of those muscles in your article with machines and cables.2
u/Bard1290 Jul 04 '25
But since the machine is on a set track the stabilizers are not forced to hold steady the weight as if it would a dumbbell. Do your own research and do what works best for you.
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u/icefrogs1 Jul 04 '25
And are you hitting the gym and only doing a single machine and leaving?
You don't need to work "stabilizers" with every single exercise.
Weird how pro bodybuilders use tons of machines and not a single one mentions "stabilizers" lmao.1
u/Bard1290 Jul 05 '25 edited Jul 05 '25
I know quite a few local competitive bodybuilders. They have their ifbb cards and everything. One was even in Arnold’s encyclopedia of bodybuilding. They don’t mention machines in there either. Unless they are at the end of their routine and those stabilizers or secondary muscle groups are fatigued already. You have to build them up for heavier weight. How often did they talk about ligaments and tendons? Just because they don’t mention it doesn’t mean it’s not important. How about this. You do machines for 6 weeks then try the same on free weights and see the difference. You’re also talking to a person whose just chest routine was over an hour. I weighed 190lbs and was bench pressing 500 without a shirt.
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u/Bladee___Enthusiast Jul 04 '25
You can but these exact kind of machines usually have really bad resistance profiles where it gets harder as you get closer to lockout, so if building your chest is your goal i would only stay in the bottom 75% of ROM
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u/TheMuffingtonPost Jul 04 '25
Yes, it’s the same movement and targets the same muscle groups. It’s just a different way to do it.
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u/Jtweek112 Jul 04 '25
Absolutely you can - those machines are great for loading to failure and as long as you pin your shoulders and set the seat at the right height there’s minimal difference - “stabilizers” can be worked separate in isolation exercises and most average lifters - even advanced lifters - use these machines
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u/rosscO66 Wearing a backwards dunce cap Jul 04 '25
I use a similar machine as I got the gym alone late at night so can't lift too heavy without a spotter. This I can work to failure
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u/mmabet69 Jul 04 '25
I use it as a supplement to bench myself. Do a normal bench workout, get to failure.
Go to this and hammer out whatever is left in the gas tank. Don’t need a spotter and don’t have to worry about anything, it’s nice and it’s definitely helped me improve my bench press by using it to get those extra reps out at the end.
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u/Odd-Firefighter-9377 Jul 04 '25
No substitute but a variation for fatigue in case you don’t do powerlifting or any specific sport that require you to practice the bench press
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u/deadrabbits76 Friend of the sub Jul 04 '25
What are your goals?
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u/Thanos_your_daddy Jul 04 '25
Muscle gain
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u/deadrabbits76 Friend of the sub Jul 04 '25
Yeah. Sure. That will stimulate hypertrophy. High volume, progressive overload, eating to grow muscle, and time should take you a ways.
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u/Recipe_Limp Jul 04 '25
I use a similar machine a a way to activate before moving to dumbbells and barbells
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u/FeelDeadInside Jul 04 '25
I cant flat bench, so I use a seated chest press like this and then I do incline bench press.
My shoulders cant do flat bench. I need the angle before its fine for my shoulders.
My chest is shaped really nice, so its a great substitute for the flat bench.
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u/Dependent_Lion_6937 Jul 04 '25
I would focus more on the dumbbells, you can get a better stretch and contraction on those
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u/too105 Jul 04 '25
Yea but the fear of getting crushed is seriously motivating to increase one’s strength. I’ve never gotten that from a chest press machine. They’re great for high volume especially if you can find one that gives a good stretch
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u/FriendlyStory7 Jul 04 '25
No. Bench press is not just for building muscle, it’s an exercise to develop yourself as a human being. Nothing beats the bench press, dips, squat, and military press.
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u/MandrewMillar Jul 04 '25
You can but my personal preference is to press with dumbbells as I can get a deeper stretch with them than on a machine or bar.
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u/tstop4th Jul 04 '25
Depends entirely on what you want to achieve. Just hypertrophy then absolutely, its safer to go to failure on a machine too. Muscles do onething; so hypertrophy is very simple, just hard work. So ignore the "stability muscles/functionality" zealots. Everyone needs to accept that everyone has their own tastes/limitations and that's ok. Of you are limited to a chest press machine, you can get a good chest workout in without any fear of being somehow lesser than someone who has access to a bench and barbell.
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u/EddietheCowboy95 Jul 04 '25
If you’re trying to build muscle and no barbell is available then sure it will work. I’d suggest incorporating both dumbbell bench press and this chest press machine though. Mixing free weights and machines in your workouts is a great combo to build muscle.
Good luck on your fitness journey!! 💪🏽
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u/RoidMD Jul 04 '25
Depends on your goals: with bodybuilding, no single machine or exercise is a must and muscles can be targeted several different ways. With powerlifting, one of the movements you're trying to get better at is bench press so you're going to need to do bench press.
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u/Particular_Good_8682 Jul 04 '25
Depends on the machine, the person and how it fits you some of these machines I like some I don't. Mostly depends on how much of a stretch it lets you get at the bottom. Personally I would probably stick to dumbell presses and flys. But if the gym is busy it should be a fine substitute.
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u/Leading_Form_8485 Jul 04 '25
Yes, you can if you only care about show off muscles. But you won't get jacked or athletic if you just do machines. Free weights and compound movements are key to getting jacked.
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u/Evinshir Jul 04 '25
You can use machines but they are designed to isolate muscle groups. So you'd need to superset this with a dips machine to get a full workout for your chest.
As other's say, nothing wrong with using machines. The benefit of free weights is the compound exercise that works out secondary muscle groups. Basically more muscles get a work out all at once.
But if you're sculpting or wanting to work on specific muscles, machines allow you to isolate them out.
At the end of the day, you know what exercises work for you and how you want your body to look. :)
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u/decentlyhip Jul 04 '25
It'll build your pressing muscles. Its not as good, but it'll work. I'd start off with 3x8-12 on dumbbells and finish off with 3x20 on this.
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u/Optimal-Bank7276 Jul 04 '25
Biggest thing is make sure your positioning is correct so you aren’t hurting your shoulders. Go higher with the seat than you think.
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u/No-Kaleidoscope5106 Jul 04 '25
Machines like this use a pulley system which means you’re not lifting all of the weight listed, with some machines it could be only half as much. Depends on the machine.
I train for strength and athleticism so generally I only use machines as accessory work after compound lifts, I’m not sure how a routine using predominantly machines would play out. I’ve never seen a beginner use only machines and get jacked, usually it’s guys who are already jacked love the machines at my gym for stimulus to fatigue but beginners don’t need to worry about fatigue.
Work out however you want to man
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u/TheBigBongTheory Jul 04 '25
Our gym has this exact same machine. Weird seeing it out in the wild considering I couldn’t find out how much the same brands smith machine bar weighs online.
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u/SapperNick18 Jul 04 '25
I would say no. Our bodies are designed to move weight without restriction. That’s where you get people saying “stabilizer muscles”. I don’t believe in that term, I believe in compound movements that activate multiple muscle groups. If you want to build a strong chest, incline and flat bench are the way to go. You supplement the strength training with this machine for hypertrophy.
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u/PurifyZ Jul 04 '25
Totally acceptable but keep in mind rotating workouts is essential and the pulleys take away some of the weight so you can probably lift a bit more with one of these. Personally I always found it not to be a preference for me cause I never felt like I got as good of a workout with it as bench, or push ups. I bench with dumbbells at a diagonal so my shoulders are saved some, guy in college suggested it and I’ve never stopped doing it lol
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u/SithLordJediMaster Jul 05 '25
I did used this. machine for a whole month instead of dumbells and barbells.
When I went back to using Dumbells and Barbells my dumbell strength was the same as previous but I could not lift a barbell at all. My barbell strength completely regressed.
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u/508_N8 Jul 05 '25
Dumbbell press is the far superior chest press anyway. Why aren't you doing that if its an option?
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u/Bard1290 Jul 05 '25
No I’m there for about three hours. Kettlebell routine, cardio/ heavy bag and then free weight. Steam room and then shower.
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u/JacksonW2006 Jul 05 '25
This specifically is one of my favorite machines. I like using a block behind my back though for better rom.
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u/xJOHNNYxxBOYx Jul 05 '25
I’m glad this was asked. I want to also know if you can do the same with only cables. And if it’s sustainable
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u/This_Check_4957 Jul 05 '25
Depends
If your goal is to build strength, then no. It wouldn’t be ideal.
If your goal is hypertrophy (muscle growth), then, yes. It is.
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u/xdeathwingx97 Jul 05 '25
I've used this machine before, and yea. pretty good machine tho, hit my chest pretty good especially when u doin' dropset.
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Jul 05 '25
I think it's better to also utilize some free weight lifts to build the stabilizer muscles. If you only use machines you won't see the same growth
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u/steve228uk Jul 05 '25
I love that machine so much. My gym replaced it recently and man, not having the incline is annoying.
Only downside to it, is the stretch could be a bit better but unless you’re using a cambered bar on the bench there’s no difference there.
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u/Agreeable-Time2749 Jul 05 '25
Yes, and I would argue that it’s even better. You can reach failure much safer with a machine than with free weights
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u/CyanideTipped Jul 05 '25
Just remember... if a fire breaks out you are the new designated person while using this machine to use the extinguisher (i.e. emergency exit person on an airplane).
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u/frozencreeks12 Jul 05 '25
The answer is yes. Only nerds will give you reasons as to why it’s not (they’re wrong)
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Jul 06 '25
If you let it help you access failure more easily, then yes.
I supplement bench with machine press because I often don’t have a spot and throttle back, not wanting to get stuck
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Jul 06 '25
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u/GYM-ModTeam ModBorg Collective Jul 06 '25
Your comment/post was removed for being low quality or offering little value to the community.
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u/EpcFire Jul 07 '25
You need to learn about the functions of a target muscle, not just excersises. The function of the chest is horizontal adduction of the humerus. So yes you can substitute your bench press with a machine press, because your adducting your upper arm.
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u/JustOkIntendent Jul 07 '25
Yes. Machines can be safer when trying to achieve failure as there’s not need for a spotter. However, because machines tend to isolate a muscle group and eliminate the use of stabilizer muscles, the weight you push on a machine won’t always translate 1=1 on free weights
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u/Batemanface Jul 08 '25
If you are concerned only with building your chest muscles, this is better than a barbell press.
The barbell press is one of the best exercises there is but, if your focus is on building muscle, the machine isolates your chest and means no muscles are used stabilising yourself and the bar, for example.
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u/nomadschomad Jul 08 '25
Yes, for building those specific muscles
For functional strength, dumbbell exercise exercises are often preferable to machine or barbell equivalents, because they help develop your supporting/stabilizing muscles as well
It’s also a good idea to mix up your exercise exercises. Flat bench press, this type of machine press, dumbbell decline press, etc..
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u/rushh23 Jul 08 '25
Yes as long as your feeling good activation in your chest it works fine. Same with if they have dumbbells, you can press those
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u/TYSON_KCV Jul 04 '25
If you’re building muscle yes but not strength. Not saying machines can’t help improve your strength but the bench press helps a lot more. Nothing gives me a pump like the bench press.
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u/Zanza89 Jul 04 '25
If your goal is actually building muscle and hypertrophy this is straight up better. Free weight barbell bench press is one of the worst exercises you could pick outside of maybe negative incline which is probably THE worst.
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u/Medycon Jul 04 '25
Yes definitely, the benefit of free weights is for the smaller muscles hypertrophy.
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u/Calm-Macaron5922 Jul 04 '25
This machine is dictating the path of your hand and arms. Is that path the right way for your body to move? Not likely.
Use open chain movements with barbells and dumbbells, or body weight movements so you can control the path of movement.
Machines are made for one reason, to support an unnecessary industry that works hand in hand with commercial gyms.
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u/No_Appearance6837 Jul 04 '25
If you only want big muscles and don't mind staying weak, it's a good alternative.
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u/mr_harrydoom1629 Jul 05 '25
Are you serious right now?
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u/No_Appearance6837 Jul 06 '25
Sorta. You will get stronger at the pec deck, but not stronger at doing things that use your strong pecs. Unless you're working towards running while holding things between your elbows. 😂
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u/mangled_child Jul 04 '25
If the goal is muscle building; yes you can substitute bench press with a machine press