Hammer Strength Vs Free weight (benching)

[asoe209]

Right so here goes, the difference between Machines and Free Wight but not in terms of over all weight load. Can you still progress by using machines more specific hammer strength machines.

My new gym is loaded with these but the one in question is the bench press ones. After trying free weight benching today and then using the machine I wondered if you would get the same results. I know there is a weight difference between the 2.

But i felt really un easy on the 3 weights on my own and I don't want my lifts to suffer from the heavy stuff because of this.

so what do you guys think about the 2 methods?

[hodi]

Could mix them up, incline hammer flat free and vice versa next week. Felt them same when I started on my home rack after being stuck on smith machines, you get the hang very quickly! People usually good to spot you in there surely?

[elmo322]

Machines are good as you can use a lot of weight and not worry too much about technique compared to free weights, if you are using free weights for the first or second exercise you can finish with a machine as it is safer when you are exhausted and allows you to still use a lot of weight. You can do things with machines that you can't do with free weights e.g. machine pullovers are much better than the free weight version.

The problem with machines though is that they fix you into a certain path of fixed movement and over time can cause pattern overload and lead to injury. If you suffer from bad posture, have lots of muscle imbalances fixing yourself into a fixed range can cause serious injuries so one of the most important things to consider is your flexibility and muscle imbalances. Hammer strength machines are really good, I have used them quite a lot and really like them; I also like the life fitness (makers of hammer strength) signature machine series, they have taken anatomical data from a large group of people to calculate the best movement path.

Best thing to do is to incorporate both machines and free weights in your routine, if it is muscle mass your after then definitely include machines.

[SpiderDan]

I dont quite get it?

You felt uneasy free weight benching?

If so

1. Dont bench to failure
2. Ask for a spot
3. Get crushed, roll the bar to waist and sit up. Unless your bench is approaching 3 plates it doesnt hurt that much....more ego bruising than anything.

[SpiderDan]

Use hammer strength by all means but dont expect a significant transfer over to free weights.

Dont use it as a crutch, if you're worried about the bench, do it more and go conquer it.