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Bench Press Anonymous
Dear /fit/ I have horrible bench press form so I have a low max (165). On the vertical bench press machine though, I can do 180 lbs 2x. Is it viable to say that my max bench is 180 lbs or 165? Usually, I like to call 180 lbs my theoretical bench and my 165 my real max.
>> Anonymous
165 is your real max. Your freeweight max is always your real max. For significant improvement train as often as possible with freeweights and avoid the machines whenever possible.
>> Anonymous
>>30021

That.
>> Anonymous
>>30021
Ok, next question. Why are free weights so much better? I used to always used machines because I could do so much more weight on them and I don;t know many free weight exercises.
>> Anonymous
>>horrible bench press form

Knock down the weight a few notches and keep practicing until your stabilizer muscles are strong enough to handle heavier weights
>> Anonymous
"Free Weights
Research has shown us that free weights promote quicker strength gains and they require more balance and coordination than do the weight machines. Free weights recruit more muscle groups than variable resistance machines, which tend to only isolate specific muscles......"
http://sportsmedicine.about.com/cs/strengthening/a/aa050702a.htm
>> Anonymous
>>30032

Machines have unnatural movement and don't engage your stabilizer muscles, which are essential for using your strength in the real world. With free weights, you can accommodate any body type and the natural movement is easier on your body and gives you better results.

Really, you ought to worry less about the numbers on the dumbbells and more about getting a good workout
>> Anonymous
>Why are free weights so much better?
See...
>>30040
>> Anonymous
>>30032

Free weights affect a far greater range of motions and require additional control, which is why they are "harder" than machines. When you machine bench, every rep is exactly the same and while you do benefit, the gains are artificially centered on that specific motion rather than the natural improvement of the muscle.

Try doing more exercises with dumbbells or the bar. Regular bench press, flies, curls on a preacher seat, standing curls, kettle bells, pull ups, push ups, etc. It sounds like you already go to a gym, just ask for suggestions or just take a look at the freeweight people.
>> Anonymous
Machines are only good for rehabilitation.

Stick to free weights. If your stabilizing muscles can't handle the weight your other muscles can put up, you can't put up that weight. A key to getting stronger is fill body strength, the ability for your entire body to handle what you are doing. If you have a weak point because you aren't working that muscle out, it'll be the first to give and probably the first to injure.
>> Anonymous
OP: Lower your weight and work on your form (no shame in this). If your form is bad now when will it improve? Try to find someone to see if you're favoring one side (this happens a shitload) and then focus on correcting whatever problems you find. You can also start DB benchpresses and work on your stabilization muscles even more. If you have a real hard time with DB BP's that could be the problem.

Don't lift your butt off the bench, squeeze the bar to death when you press up, flex your lat muscles by imaging your bringing your hands closer to your midline.

If you simply think about the numbers you end up with fucked rotator cuffs, busted up knees, shit form, and friends just like you.

My 2 cents.