I apologize if this has been asked before. Is there an advantage of free weights other than avoiding internal friction on negatives with machines? I have access to nautilus machines, hammer strength, cables and free weights. Machines would be a bit more convenient to set up given the short rest periods and free weights receive a bit more crowding than machines at the gym I frequent.
I would prefer to sub out barbell benchpress for HammerStr chest press, gironda like dip with assistance bands, or gironda-ish dip like movement with high cables. I know program creators probably hate meddling with the exercises. But I’m trying to adapt to my specific situation. Mainly my issue is not wanting to do barbell pressing without a spotter. My gym has a slick SuperCat type squat jumping machine that may be slick for this style of training. Thanks in advance.