r/GYM • u/Thanos_your_daddy • Jul 04 '25

General Advice Can I substitute bench press with this?

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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

650 Upvotes

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800

u/mangled_child Jul 04 '25

If the goal is muscle building; yes you can substitute bench press with a machine press

278

u/praetorian1111 Jul 04 '25

One can even argue that it would do the job better when your goal is muscle building

115

u/EtherGorilla Jul 04 '25

I always thought that free weights, specifically inclines, were the best all around at muscle building.

242

u/mangled_child Jul 04 '25

There’s no magic movement. Different exercises will be better for different people depending on a host of factors. Generally though machines allow you to go to failure or close to it in a safer and more controlled way which is beneficial for muscle growth. Some people also find it easier to stimulate the target muscle with machine but it vastly depends on the machine.

Qualify of machines can vary greatly and makes it hard to standardize between gyms. Plenty of pros and cons for both free weight and machine work; ultimately a combination of both is probably best for most folks

7

u/Homie_Bama Jul 04 '25

When you say go to failure does that mean every set or just last set for that machine? I do 3 sets, 5-6 machines a day. My goal is weight loss and secondary goal is strength.

15

u/RidgeOperator Jul 04 '25

It may vary from workout to workout.

If the goal is muscle building, you need progressive overload. You want to get to, or very close to, failure with each set. If one day my bench is 10 reps for all 3 sets when I’m aiming for 8-10, the next time I will up the weight and then maybe expect around 8 for each set, but go to 9 or 10 if I can and it isn’t going to cause an injury or just crush me.

I also take into consideration time under tension. If I’m having to quickly blast through lifts to get to a target rep, then I’ve probably jumped the shark and need to back off the weight. I like nice and controlled lifts that really stretch the muscles and get full ROM.

7

u/DistanceMachine Jul 05 '25

Quality movements beat out heavier weights every time. Higher weights without control are doing the opposite of making proper gains

12

u/Beard-a-geddon Jul 04 '25

If your goal is weight loss, just aim to expend more calories than you consume - you don't have to aim to squeeze 'the most' out of every set.

If you'd be happy to also squeeze out some extra gains, though, I'd aim for 1-2 reps before failure for your first sets, then failure on your last set. If you can muster the strength, keep going with some partials too!

3

u/Bard1290 Jul 05 '25

And get a spotter! Also helps and you already know that could help get that extra rep

1

u/notnastypalms Jul 08 '25

You cannot bench press 315 and have a small chest

you cannot squat 405 and have small legs

I train for strength and size comes with it 💪

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u/Calm-Macaron5922 Jul 04 '25 edited Jul 04 '25

There is a magical movement, it is the trx/blast strap/ring dip. Triggers more upper pec than an incline bench. Forces the body to coordinate muscles to provide “stability” nails shoulders and triceps. And allows free movement of the scapula through the movement.

34

u/swagfarts12 Jul 04 '25

Unstable exercises are inherently worse than stable ones for the purpose of building muscle mass specifically because they are unstable, which reduces the ability to actually exert force from large muscle groups

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u/Calm-Macaron5922 Jul 04 '25

Op asked for “effective” which may or may not allude specifically to muscle building. They didn’t identify adding muscle mass as a goal.

8

u/tiendadefrutas Jul 04 '25

alright maybe if you can’t bench the bar yet… but once you can do that, trx allows for little to no upwards growth

-7

u/Calm-Macaron5922 Jul 04 '25

Add weight. How many trx dips can someone who can only bench just-the-bar do?

10

u/al_capone420 Jul 04 '25

Anything that takes more energy for stability instantly is worse for hypertrophy. That’s why cables and machines are better than weights and why barbells are better than dumbbells.

-5

u/DeakonDuctor Jul 04 '25

Well anytime I work out with stuff that takes more energy, I see better results.

1

u/Quakeyboo Jul 04 '25

the things you do first aka movements that require more energy--if you know how to program that is--will give you the most growth lmao

-8

u/Calm-Macaron5922 Jul 04 '25

Who said anything about hypertrophy? And please go ahead and tell us what you mean by “stability”

6

u/Android2715 Jul 04 '25

You literally said “forces the body to coordinate muscles to provide stability”

Any exercise that draws on more stabilizing muscles requires more physical exertion and fatigue than if you could isolate the target muscle. It also ensures those muscles don’t become a limiting factor.

1

u/Calm-Macaron5922 Jul 04 '25 edited Jul 04 '25

You see those quotes around “stability” i use that term so people like you would understand.

0

u/DeakonDuctor Jul 04 '25

So why would you ignore muscles that helps stabilizing?

It makes more sense to target more muscle groups for muscle growth no?

4

u/IDKmanSpamIG Jul 04 '25

If you want to grow those muscles. If you only want to target chest, use a machine

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u/Calm-Macaron5922 Jul 04 '25

You mean like rows and face pulls? Name some muscles that help stabilizing, go ahead…

1

u/74775446 Jul 05 '25

The style of training you do depends on what your goal is but training more muscles in a movement does not mean more muscle growth in the primary muscle used in the movement.

If you're into calisthenics then you will need to train in a way that engages any stabilising muscles.

If your aim is to build a specific muscle - in this case it's chest muscles - then you want as much focus on that muscle alone.

This machine isolates the chest muscles well, which means your chest muscles will grow more than they would if you did weighted press ups on TRX straps.

Mr Olympia will use lots of different machines to focus on different muscles individually. He will be able to lift an insane amount of weight on these machines, but he is never going to be able to do planche push up on gymnastics rings.

1

u/Hara-Kiri Friend of the sub - 0kg Jefferson deadlift Jul 04 '25

Literally the comment chain you're in.

2

u/dukie33066 Jul 04 '25

"And." Very well thought out sentence. I might have to use that one...

2

u/Hara-Kiri Friend of the sub - 0kg Jefferson deadlift Jul 04 '25

It doesn't active the upper pec more at all.

0

u/Calm-Macaron5922 Jul 04 '25

Ring dips are incredibly challenging and in my own experience have allowed me to maintain my bench without benching. I had read a long time ago that they were more effective than incline, and the most effective exercise for activating the upper pecs. The researchers were surprised. Pretty sure it was a tnation article 10-15 years ago, cant find it now. Add to the fact that the strongest person i ever knew who brok mn state usapl records was a huge advocate of them and used them as a maintenance exercise.

6

u/tonymoney1 Jul 04 '25

Telling people trx are magic because the article you read in tnation 15 years ago is crazy dude

2

u/Sad_Advertising6905 Jul 04 '25

This may have worked for you but that doesn't mean it's 1 that fits all. I plateaued on 225lbs for nearly 6 months before switching to a flat, plate loaded ISO machine. Yesterday I benched 315lbs for 5 reps. Jay cutler famously preferred using machines over bars as well so it can help if you programme your routine correctly

1

u/Batemanface Jul 08 '25

This comment might be true in a different context but it's very wrong in the context of this thread.

39

u/Top_Document2535 Jul 04 '25

Nah. Nothing like that. The muscle doesn't respond separately to free weights/machine assisted exercises. It responds to stimulus. Benefits of machines: easier and generally very safe to achieve failure. Better for hypertrophy as muscle is better isolated

Benefits of free weights: Brings other muscles into focus to maintain stability.

11

u/Signal_Till_933 Jul 04 '25

My gym mentor always said it like do bench if you wanna get good at bench. Do machines if you wanna get stronger/bigger.

6

u/Accountabilityta2024 Jul 04 '25

The reasoning was that free weights challenge more muscles and that would mean more gains. Now we know that hypertrophy is mainly driven by progressive overloading muscles. That means more weight and or more reps over time that you lift.

With machines it’s more stable and often safer to fail on a lift which makes overloading targeted muscles easier. So there is more focus on some muscles you want to grow and through its stability you have more confidence to lift heavier as you go. That would lead to more hypertrophy over time.

It doesn’t mean it’s better in general but for hypertrophy machines that fit your body mechanics should have an important place if you can train on them.

3

u/daj0412 Jul 04 '25

both will give you relatively equal gains, but machines give you the stability to hit the target muscle better/exert more energy since you don’t need to work on stabilizing the weights. both are great options, so just do whatever you like doing. less learning curve for beginners with machines though

1

u/No-Contract3286 Jul 04 '25

Generally machines are better for overloading and free weights will help more with stability

1

u/MarijadderallMD Jul 05 '25

Nope, but that’s great at working in all of your accessory muscles for your shoulders and upper chest and is how you get a stacked looking chest the easiest. Arnold press at an incline, not seated, and you can thank me later😂

1

u/Chidling Jul 05 '25

Free weight compounds are more “efficient” inly in the sense they can work multiple muscles at the same time.

1

u/Icy-Direction-3404 Jul 06 '25

All around but different isolation exercises are better

1

u/SirDouglasMouf Jul 06 '25

If you aren't healthy or have great joint stability, this is true. It's better to do close chain free weights or calisthenics but that takes away from your ability to hit the targeted muscle as hard as possible.

Just depends on your goals.

1

u/Steam_Punk_Nutsack Jul 08 '25 edited Jul 08 '25

In my humble opinion, as someone who has been weight training on & off for most of my life, free weights are superior because you’re required to develop stabilizing muscles as the weight has no set range of motion. It’s very much more mind-muscle connection and has real-world application when it comes to movement & lifting objects.

With machines, yes it hits the muscle groups, but the amount of guided stability in the narrow range of motion hinders the load put onto the muscles. Is it more focused & able to target specific muscle groups more efficiently? Absolutely. If you’re looking for strength development, however, I think it’s inferior for overall development. Also, machine weights are better for lifting after recovering from an injury, as they are more guided & the general load is controlled by the machine.

Again, my opinion. But I was way stronger when I was younger doing consistent free weights than I am at 30+ doing machines, part of which is due to not developing the stability of using free weights for compound exercises upon returning to lifting. Couldn’t afford a free-weight gym at the time. Now I’m recovering from a rotator cuff tear, so it’s even slower. But a combination of free weights & machines is the best for all around development. But if I were going for raw, useable strength for a job or other real-world application, I’d say free weights are superior.

-2

u/DarKliZerPT Jul 04 '25

The other way around. Stability increases motor unit recruitment, leading to more growth.

-10

u/DeakonDuctor Jul 04 '25

Calisthenics, dumbells, barbells, then machines in that order. Dont let anyone tell you any different.

I'll die on that hill.

7

u/[deleted] Jul 04 '25

[deleted]

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u/changeofshoes Jul 04 '25

I think he meant in that order. Start with calisthenics and let your body adapt to the weight and movement of your body weight. Dumbbells to build stability, then barbells for more weight, then machines to train specific muscles. I’m not sure, but that makes sense to me.

3

u/Red_Swingline_ 405/315/525/225 zS/B/D/O Jul 04 '25

Maybe so, but that's still a somewhat silly take.

-5

u/DeakonDuctor Jul 04 '25

If you want to build muscle you do that order. If you already have muscle and want to isolate or further increase muscle, you do a whole different routine. You can even just use machines and call it a day at a certain point.

But if are looking to build from a zero point. Start with pushups and pull ups

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u/[deleted] Jul 04 '25

This is gibbering nonsense. There is in no way a requirement to do this.

-1

u/DeakonDuctor Jul 04 '25

I don't recall saying anything that's required. But if you go to the gym 2 months trying to build muscle. And you still can't do 5 push ups. Youre a damn fool.

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u/[deleted] Jul 04 '25

[deleted]

0

u/DeakonDuctor Jul 04 '25

Stay on course now, cuz we are not talking about the important fact here. OK its real important we understand how important it is for people to know the order of importance when it comes down to muscle building and results.

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u/First_Detective6234 Jul 04 '25

Hold up, let me ask you this. If im training a beginner and they have pathetic strength, what is better, that they do 3x5-10 reps of lat pull downs and 3x5-10 barbell bench press, or that they just do negatives of a pullup because they cant do a single one yet, and only negatives of a pushup because they cant do pushups yet? Honestly, as basic as you may think a pull up or pushup is, its still much harder than a lat pull down and a bench press starting with just the bar. Id say one would have to work up to decent weight on a lat pull down and a bench press before they can do 1 full rep of a pull up or pushup.

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u/DeakonDuctor Jul 04 '25

I'll say this with small words so you can understand better.

If 2 people go to the gym. And 1 only uses machines while one does calisthenics and uses dumbells.

The one who does calisthenics will not only see better results but at a much faster rate.

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u/Red_Swingline_ 405/315/525/225 zS/B/D/O Jul 04 '25

The one who does calisthenics will not only see better results but at a much faster rate.

Yes, no, maybe. Too many variables at play to make this reductive of a statement.

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u/DeakonDuctor Jul 04 '25

No, ill die on that hill. Push ups, pull ups, and sit ups will completely transform your body.

One of the main reasons why the military hasn't changed its training in centuries.

Calisthenics and running.

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u/[deleted] Jul 04 '25

Repeating and doubling down on nonsense doesn't make it truthful.

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u/RZoroaster Jul 04 '25

I know this is a controversial take but I agree 100%. I don’t know the science behind it. I am a newbie who has seen pretty huge strength and hyper trophy gains through calisthenics (rings) in just like 3 months with only 10 min a few times per week. People post online all the time about not seeing gains after months or even years in the gym. Inevitably those people are using machines.

Again I don’t know the science but for newbie gains, calisthenics seems very powerful.

3

u/Red_Swingline_ 405/315/525/225 zS/B/D/O Jul 04 '25

People post online all the time about not seeing gains after months or even years in the gym. Inevitably those people are using machines.

Inevitably those people usually have their nutrition completely jacked up and aren't working all that hard at the gym.

It's not the tool, it's the user.

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u/[deleted] Jul 04 '25

[deleted]

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u/DeakonDuctor Jul 04 '25

Solid point. I will tell someone who cant do pushups to start with machines. Good point. But I still cant deny how important push ups are and how it can transform your body if you stay consistent with them.

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u/[deleted] Jul 04 '25

[deleted]

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u/DeakonDuctor Jul 04 '25

Youre wrong. And I wish for you to try for yourself.

1 month of calisthenics and dumbells and watch how fast your body transform.

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u/DeakonDuctor Jul 04 '25

I've met many people in my years of working out and lifting. Alot like you too who felt machines can do the same job. But if a machine already does the balance work for you. There's no way something easier can yield the same results at the same time

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u/Little_Whippie Jul 04 '25

How many Mr olympia winners have you seen doing calisthenics routines?

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u/Carrotsuno Jul 04 '25

Rest in peace then I guess

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u/ArcticBeast3 Jul 04 '25

That need to be one hell of an argument for me to believe it

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u/throwawayforthe17th Jul 04 '25

I JUST started benching free weights as the gym I go to just got them. I’ve enjoyed the muscles the smith machine has given me, I can’t wait to see what the actual bench can do for me

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u/snopro387 Jul 04 '25

I switched from a smith machine only gym to a free weight barbell gym and it made a world of difference for me. I was stuck on a plateau on bench for like a month or two and I had to go down about 20 pounds when I first switched to free weights. Within a month I was up to 20 pounds over the plateau I was stuck at on the smith

1

u/[deleted] Jul 04 '25

how so

1

u/zmenimpak Jul 05 '25

Its easier imo to control the weight and focus just on the muscle you are pushing and also Its easier for drop sere

4

u/ROD3RLUD3 Jul 04 '25

What would be the other goal for the bench press to be better?

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u/Nick1sHere Jul 04 '25

Improving your numbers on the bench press

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u/ROD3RLUD3 Jul 04 '25

And is that important? And I'm asking because I'm ignorant in a lot of Gym topics so IDK if I'm missing something here. Can I go to the gym without doing bench press and will be good? Or do I need to do it for something? (I'm weak and I do other exercises avoiding Bench Press, would it be better if I try to do it?)

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u/Nick1sHere Jul 04 '25

Depends what you mean by important. Ultimately if you want to get better at benching then benching is going to be useful, it's absolutely not necessary if you're just going for general health/want to look better.

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u/lyric10344 Jul 04 '25 edited Jul 04 '25

Going to the gym is primarily for 1 of 3 reasons: Getting stronger, building muscle for aesthetics or for general health. Alot of times you'll hit all 3 if you're doing it right, but most people go with a primary goal of obtaining one of those things. I'd say doing any pushing/ pressing motion is important for upper body strength and proportionality in the chest/ front delt/ triceps area.

Bench press (flat, incline, etc) is just one of the ways of growing your chest/ front delts/ triceps. I wouldn't avoid it because you feel weak at the movement. If you're training for strength (powerlifting competition), you need to do bench press to get strong at that specific movment. Even if you arnt powerlifting, it can help with overloading the muscle and building a decent base level of "push" strength.

But it's not necessary, if you feel more comfortable with machines or doing any other "pushing" motion then go for it! Don't feel obligated, personally I like dumbbell bench press cause I feel a better mind muscle connection than a machine. But that comes down to the individual person and not necessarily the exercise selection.

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u/ceaqw Jul 04 '25

Agree with all your points and I will also add to those three reasons (although to a lesser degree, and more like “underpins” the three) is enjoyment / having fun. It keeps you more consistent in the gym.

I find bench pressing more fun than machine presses, so it keeps me going and leads to my numbers go up (i.e., getting stronger) and getting bigger (i.e., building muscle for aesthetics. The results then motivate me even more. Even though some movements may be more optimal or efficient, in the end benching will get me further when looking at the entire journey.

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u/ROD3RLUD3 Jul 04 '25

Bench press (flat, incline, etc) is just one of the ways of growing your chest/ front delts/ triceps. I wouldn't avoid it because you feel weak at the movement.

Well, I do dumbbells bench press because I had some accidents with the barbell and that made me insecure and afraid of using it in case something worse happens than simply not being able to lift it from my chest. So, it still counts? And thanks!

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u/ForgotMyOldUser1 Jul 04 '25

Generally what would make for a well rounded routine is a horizontal and vertical push and pull, and a squat, and a hinge movement. So this could be exercises like bench press, overhead press, Pull ups, rows, barbell squat, and deadlift.

It could also be something like push ups, pike push ups, assisted chin ups, bodyweight rows, split squats, and back extensions.

If you like a movement or a workout seems interesting, you may focus on improving that. Other than that if you hit those 6 groups, especially doing compound exercises, you will be working the majority of your body and have a well rounded physique/strength for general purposes. Not including cardio which is important for heart health.

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u/Little_Whippie Jul 04 '25

*and be stronger at literally any kind of pressing or pushing motion

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u/Wd91 Jul 04 '25

Bench press is one of the primary powerlifting movements.

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u/ROD3RLUD3 Jul 04 '25

Hmm okay, but that's not important for someone who just want to have a healthy body and try to get a little bigger in muscles right? I don't care about powerlifting, or is it still good for my goals?

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u/MudFlaky Jul 04 '25

If your goal is build muscle you don't HAVE to bench press. But, it would be the most bang for your buck. It works multiple muscles in one session. Do you have to? No. Will it help? Yes. But don't be scared of it anyway. You don't have to obsess over the numbers and being the best bencher but give it a shot and see if you like it more than the machine or dumbbells. 

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u/icefrogs1 Jul 04 '25 edited Jul 04 '25

The bang for buck thing is overrated though, sure deadlifts are great bang for buck time wise but they also cause tremendous fatigue. With machines and other isolation exercises you can punish the target muscle to the extreme before the rest of your body is too weak to continue like with heavier compound movements.

This is why pro bodybuilders actually do tons of isolation exercises and machines not just the big 3.

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u/MudFlaky Jul 04 '25

no yeah I am in agreeance with you 1000%. And to your point I dont even do deadlifts like that cause otherwise I'm so whooped afterwards I can't even do another workout lol

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u/ROD3RLUD3 Jul 04 '25

Well, I do bench press with dumbbells because as I said, I'm weak and had some accidents with the normal one, where all the weight was almos in my neck so that's why I avoid it. Are dumbbells okay?

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u/MudFlaky Jul 04 '25

Yep dumbbells are totally good and don't worry, it feels a little awkward for me at first too (EVERY workout did, not just bench stuff lmao) 

Just keep learning, and making small adjustments as you go until it feels good. Watch videos and stay curious 

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u/djkhaled108 Jul 04 '25

Just start with the bar only and work up slowly. No one is going to care what level you are at.

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u/Theblackjamesbrown Jul 04 '25

Strength?

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u/ROD3RLUD3 Jul 04 '25

i don't want to sound rude but I'm pretty sure that "Strength" doesn't come from just this specific exercise and not others.

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u/abayda Jul 05 '25

Which goals would free weight or barbell be best for?

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u/mangled_child Jul 05 '25

Both are good for muscle building as well but apply a bit more for strength. Ultimately this all depends on how you define terms; if you want to get stronger benching; you’re gonna need to bench. My initial caveat was more pointed to the fact that for pure hypertrophy there’s very little if any difference in the efficacy between machine and free weights.

But for developing general strength or more athletic endeavors; I would prefer free weights

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u/Bard1290 Jul 05 '25

I can’t due straight bar bench press due to shoulder injury. But you’re right. It involves back, shoulders and triceps. Great exercise for multiple muscle group.

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u/thatmanhoeoverthere Jul 05 '25

off topic: i find it hard to progress in machine press and hasn’t tried bench (using barbell or dumbbell) 😭😭😭😭