T Nation

Hammer Flat Bench to Free Flat Bench

I’m gradually going to make the transition over to the regular flat bench from the Hammer strength one I think. I’m mainly doing the hammer strength one to control my form as much as possible and save my shoulders a little bit.

The question I pose is will the free weight flat bench really make any differance in strength and size. I know that doing free weights will build up my stabalizer muscles. Although along with the hammer strength flat bench in my workout i also do dumbbell flat bench…so should i just stick with the hammer?

check out Cressey’s shoulder savers article from a few weeks back for some tips on bench form

Never used a hammer strength bench so can’t compare pro’s/con’s with barbell bench… but having more options is always a good thing

[quote]MODOK wrote:
Don’t be surprised if you are weak as cat pee on the bench press. There is very little strength carryover from a machine press inititally. After your cns gets used to holding a real weight, your poundage will increase rapidly (3-4 weeks).[/quote]

I agree, your going to be very woobly and shakey at first. Don’t try and do a lot of weight at first, let your stabalizers get introduced into your technique. Otherwise you risk injury.

I really like the Hammer Strength bench but if I use it it usually comes on light bench day or when I am not feeling as good. However the transition doesn’t come as much, you will get stronger but the weight moved on the Hammer Strength isn’t the same.

[quote]Alex-P wrote:

The question I pose is will the free weight flat bench really make any differance in strength and size. I know that doing free weights will build up my stabalizer muscles. Although along with the hammer strength flat bench in my workout i also do dumbbell flat bench…so should i just stick with the hammer?[/quote]

I could be perfectly happy doing just HS and DB Presses.

If your main goal is hypertrophy you might wan’t to rotate between all three.

Machine, dumbell and Barbell.