December 5, 2024, 2:25 pm | Read time: 10 minutes

To build up your chest muscles, you can’t avoid the bench press. This classic weight-training exercise also trains the front shoulder and triceps. If you’re worried that the exercise will become too monotonous in the long run, you can rest assured, as there are several possible variations. Each variation has its advantages and disadvantages. FITBOOK author Tony Poland compared three of them together with an expert – bench presses on the machine, with a barbell, and with free weights or dumbbells.

Bench press on the machine (flat bench)

The machine bench press is a popular alternative to the classic free barbell bench press and is performed on the chest press machine. This is a particularly good way for beginners to get started.

Execution

The classic version is performed in a seated position. Practical: the bench, backrest, and handles can be individually adjusted according to body size. This means that different parts of the chest can be targeted, and the target muscle can also be changed depending on the grip technique. The tighter the grip, the more the triceps are activated, for example.

Normally, however, the handles should be at nipple height, and the knees should be firmly positioned at a 90-degree angle. This ensures that you are sufficiently stable on the floor. Look straight ahead with your back against the padding of the chest press. Now, grasp both handles and slowly push them forward. Exhale while pressing.

Caution: Do not fully extend your arms, but keep them slightly bent. Then, return to the starting position and inhale. In addition, the shoulder blades remain on the pad of the chest press machine during the entire process. “This is a common mistake. Because when you try to push the weight out, you often pull your shoulder toward your ears. This can cause cramps or strains,” warns Markus Bremen.

Muscle groups used

This variation primarily targets the pectoralis major (large chest muscle) and the triceps. The anterior deltoid, the coracobrachialis (often referred to as the ‘cartilage muscle’), and the serratus anterior (front saw muscle) are also engaged.

Advantages

“The chest press machine is particularly well-suited for beginners. It’s the safest because you’re seated, and the movement is guided,” says the fitness expert. “This allows you to concentrate fully on the target muscle. The stabilizing core muscles are not as actively engaged.” Markus Bremen, therefore, also recommends the chest press to people who have just come out of rehab or want to train a specific muscle. “You just have to know why you’re doing it. It is important that you set the height, angle, and pressure angle optimally and progressively increase the weight. Then the machine is generally the method of choice,” says Markus Bremen.

Disadvantages

One clear disadvantage is that mobility is limited, as the machine constrains the body to a specific movement pattern. This is not ideal for every body type, and specific differences in shoulder and chest movements are also taken into account. This can lead to unnatural movement patterns. In addition, the stabilizing muscles are less challenged, which limits the improvement of functional strength.

In addition, the strength effect in the arms is lower because, as already mentioned, you don’t have to concentrate on balance and stabilization. The guided movement can also quickly lead to monotony or boredom due to the lack of variety, especially for advanced users.

Bench press with free weights (flat bench)

Performing this exercise with free weights or dumbbells adds variety to your daily training routine. Instead of a barbell, you use a dumbbell in each of your left and right hands, which you have to coordinate. For this reason alone, this variation of the bench press is more suitable for advanced or even professional users.

Execution

Ideally, you should start by standing with your back to the flat bench. Now, grasp both dumbbells in a neutral grip and sit down. Now place the weights on your thighs, then lie down with a straight back and bring the dumbbells towards your chest. Once you have done this, push your arms up with the dumbbells in an overhand grip (both thumbs pointing inwards). Do this until they are almost fully extended. Exhale again during the upward movement. Then, lower the dumbbells again, not forgetting to inhale at the same time.

Muscle groups used

Here, too, the focus is clearly on the large chest muscle. The triceps, the front area of the deltoid muscles, and the front saw muscle also have a supporting role.

Advantages

“The advantages are that you have more free movement. This allows for a greater range of motion, enabling targeted compensation for muscular imbalances. You also have to stabilize more, i.e., do more core work,” says Markus Bremen, listing some of the advantages. This means that when training with free weights, stabilizing muscles, such as the shoulder and core muscles, have to work more. This makes the entire exercise more functional. Unlike on the machine, the movement sequence is not predetermined, so it can be adapted more to the individual’s range of motion or anatomy. The free movement also trains muscles and movement patterns that can be transferred to sporting or everyday movements.

Disadvantages

The more complex execution and higher technical demands also increase the risk of injury. Without a proper technique or in the event of fatigue, there is an increased risk that the dumbbells can no longer be controlled. This can happen quickly, especially with heavier weights. “You can’t move such heavy loads, and the exercise is also more demanding and very complex for beginners. Firstly, they have to find their balance, and second, they have to press the dumbbells evenly. This is because each arm does what it wants to do first. The exercise is highly technique-dependent and requires careful instruction,” explains the sports scientist.

Bench press with a barbell (flat bench)

The free bench press with a barbell is probably the most popular and widespread variation. It is considered the absolute supreme discipline for building strength. “If you want to push more weight or if you are a competitive athlete, then there is no way around the classic bench press with the barbell!” Markus Bremen says.

Execution

The correct execution is particularly crucial here, as the exercise is otherwise not entirely safe. Lie down on the flat bench and place your feet in front of it. A firm stance is important for stability. Then, pull your shoulder blades back and tense your lower back, creating a slightly hollow back. Now, grasp the barbell completely, normally with an overhand grip. The tighter the grip, the greater the strain on the triceps.

Then, lift the weight out of the holder and position it above your chest. Now push the resistance upwards (exhale), but do not extend your arms; leave them slightly bent. As you inhale, bring the dumbbell back down and lower it to just before your chest. Important: the so-called five-point support. “You have five points of contact. The back of your head, shoulders, bottom, and both feet should be in firm contact with the floor. This allows the weight to be transferred properly,” explains the expert.

As the weight increases, Markus Bremen also advises training together with a spotter. Especially when it comes to maximum strength, a training partner can help to take over the weight in the event of fatigue and thus provide relief. “Because if you can’t do any more or the weight tips to one side, then there are problems.”

Muscle groups used

As with the bench press on the chest press, the load is concentrated on the large chest muscle and the triceps. The front part of the deltoid muscle, the cartilage muscle, and the front saw muscle are also involved again.

Advantages

High weights can be moved during the free bench press so that maximum strength is promoted particularly well. This variation is also extremely effective for the target muscles. Stabilization is also higher than with bench presses with dumbbells, for example.

Disadvantages

This exercise variation is only suitable for experienced people or professionals who have mastered the technique. Inexperienced people can otherwise unintentionally put a lot of strain on their joints or rotator cuffs or even damage them. “The range of movement is also limited. The fixed hand position on the barbell somewhat limits the range of motion. This also increases the risk of injury and could also lead to uneven strength development,” warns the personal trainer. “Because you have a worse side, either left or right, and the body is always able to compensate for this so that it can somehow get the weight up. This can result in poor posture or muscular imbalances.” This variation is also very technique-intensive, which is a real challenge, especially with heavier weights.

With assistance: bench press on the multi-press

Just like the chest press, the multi press is a real help and provides additional safety. This is a particularly useful way for beginners to get started. “This exercise is very similar to the seated bench press on the chest press,” says Markus Bremen. The advantages and disadvantages are, therefore, largely identical.

Prerequisite for all variations: The right warm-up

Incidentally, no one should attempt the weights with “cold” muscles. Markus Bremen knows the best way to prepare: high planks! “Before you choose any variation, you should master the high plank for at least 30 seconds. This is because you need to have good shoulder blade stabilization.” This way, you can avoid injuries, strains, or cramps. “Then I do another set of push-ups and only then do the warm-up sets. The final work sets are then two or three.” As you can see, a progressive build-up is also recommended here.

More on the topic

"Big Five" 5 basic exercises that help you build muscle quickly

Shoulder muscles Deltoid muscle – anatomy, function and exercises

Correct execution Dumbbell Flyes – ideal exercise for chest, shoulders and triceps

Conclusion: The training goal determines the form of the bench press

In principle, all three exercises are useful and help to build up the upper body and chest. However, the decisive factor is which training goal you are pursuing. The expert’s verdict: “It just depends on who wants to do what. If the goal is to build strength, then the free bench press with the barbell on the flat bench is great. However, if the aim is to compensate for imbalances or if you’re coming out of rehab, the dumbbell might be the key. And for beginners, the chest press is better.” And as always, proper technique is essential when training.

Beginners can also start by building up their muscles on the machine, as this doesn’t really matter for the muscles. More important than a free or predetermined movement are the weight and the duration of the exercise. On the chest press, in particular, you can focus on these two parameters without restriction. The stability is provided by the guided movement so that the focus can be entirely on isolated muscle training.

It may, therefore, be advisable to start on the machine and then move on to the free weights or barbell. This is because the free movements build up significantly more muscles, which ultimately also develop more strength^.1,2,3