Chest Press vs Bench Press
The short answer. Both are horizontal presses for the chest and triceps, but the machine chest press guides the handles on a fixed path while the bench press makes you balance and control a free bar. Pick the chest press to train hard alone with little to learn. Pick the bench press to build free-weight pressing strength you can test and compare.
Differences at a glance
| Chest Press | Bench Press | |
|---|---|---|
| Main muscles (differs) | chest, triceps | chest, triceps, shoulders |
| Movement pattern | Horizontal push | Horizontal push |
| Type | Compound (several joints) | Compound (several joints) |
| Equipment (differs) | chest press machine | barbell, weight plates, flat bench, squat rack |
| Level (differs) | Beginner | Intermediate |
| Joint stress areas | shoulder | shoulder |
| Spotter needed (differs) | No, you can stop and let go at any point | Yes for heavy sets, or a rack with safety bars |
| Learning curve (differs) | Short, set the seat and press | Longer, you learn the bar path, setup and unrack |
| Body position (differs) | Seated upright, back against the pad | Lying on a flat bench, feet on the floor |
| Best for (differs) | Beginners, training alone and extra chest sets | Maximal pressing strength and free-weight skill |
Muscles worked
Chest Press
- Chest (main muscle)
- Triceps (main muscle)
- Shoulders (front and side delts) (also works)
Bench Press
- Chest (main muscle)
- Triceps (main muscle)
- Shoulders (front and side delts) (main muscle)
- Upper back (also works)
Which one should you do?
Choose the chest press if
- You are new to pressing and want to learn the movement with a guided path.
- You train alone and want to push hard sets with no spotter.
- You want extra chest work after your main press without more balance demand.
Choose the bench press if
- You want to get stronger at the bench press itself, since strength gains tend to be specific to the tool you train with.
- You have a rack, a bar and plates but no chest press machine.
- You want a lift with the same setup in any gym, so you can track progress anywhere.
Can you do both?
Do the bench press first as your heavy press, then use the chest press later in the session for more sets when you are tired. On a day when you train alone, the machine can stand in for the bench.
How the form differs
- On the chest press you sit upright and set the seat so the handles are at mid-chest. On the bench press you lie down with your eyes under the bar.
- The machine sets the path of the handles. On the bench press you lower the bar to your lower chest and press it up and slightly back over your shoulders.
- On the bench press you pinch your shoulder blades and plant your feet to make a stable base. On the machine the back pad holds you in place.
- The chest press cue is to press until your arms are almost straight and return until you feel a light chest stretch. On the bench press you control the bar down to your chest.
Questions
Is the chest press as good as the bench press for muscle growth?
It can be. A review of training studies found no clear difference in muscle growth between free-weight and machine training. Free-weight training gave larger gains on free-weight strength tests, and machine training tended to do the same on machine tests.
Can I compare my machine weight with my bench press?
No. The machine removes the balance demand, and the number on the stack is not the same as the load at your hands. Each machine model is also different, so track your progress on each lift on its own.
Is the chest press safer than the bench press?
It is easier to use alone, because you can stop at any point and the handles do not fall on you. Both are safe when you use a load you can control and good form.