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I've used machines and free weights over the past 50 something years. I'm 68. For the past 20 years or so I've been doing almost only free weight bench press. Occasionally, I will use a Matrix plate loading bench press to see how much I can lift. My gym also has a Matrix seated bench press machine, but I've never used it. There are many different kinds of machine bench press. My gym also has a Smith machine, which I also avoid.
I will continue to use the free weight bench press until I experience aches and pains. You can experiment with possible issues with your form such as keeping your elbows in, and coming down below your nipples but not hitting your chest.
Machines are easier, but there is no sense in injuring yourself with free weights. I would recommend machines over experimenting with dumbell bench presses. And I doubt that incline or decline bench presses with free weights will be any different for you.
A little bit of background information. I’m 54 years old, and have been working out with weights since I was in high school. My purpose for working out over the past 10 years or so is basically for maintenance and overall wellness. In fact, I have probably been prioritizing cardio over weight training for the last 14 years or so, consisting mostly of running and exercise bike. So I only do weights mostly 1x a week, and another day or 2 during the week I’ll do push ups and pull ups.
For many years I’ve done mostly free weights, but within the last 10 years, mostly 5 years, I’ve modified my workouts quite a bit, and have been doing mostly machines when doing weights. There are several different reasons for this, including minimizing injuries and safety concerns. Therefore, bench pressing with free weights was the norm for me until somewhere between 5-10 years ago. Then I began doing chest press on a machine. During that time period I would occasionally do bench press with free weights and surprisingly I could lift about the same amount of weights as before.
FAST FORWARD TO 2023- With the exception of June when I did bench press with free weights only once while I was on vacation, the rest of the year until October I did chest press. Then one day in October I went to the gym and the chest press machine was broken and out of order for several weeks, so I decided to do bench press. Even when the chest press machine was fixed, I kept doing bench press with free weights once a week when I was at the gym. However, recently I’ve noticed more aches and pains on my shoulders and rotator cuff area.
Anyone, especially anyone over 50 years of age with thoughts and opinions about this topic, and/or if they have dealt with any similar issues please leave your thoughts.
Like you, my shoulders , but more my rotator cuffs seemed a bit unstable for lack of a better word.
One exercise I recently added to my routine that I think really strengthens that area are walkdowns. I've noticed a difference. 3 sets of 10. Maybe try it?
This is actually an optimal reps per set for muscle growth, provided you reach failure somewhere in 12-20 reps. Make sure to control the eccentric, and emphasize the portion of the lift where the muscle is maximally stretched under load.
Push up handles are great because they allow more range of motion. You can lower your chest even farther to the ground with the handles, allowing for that stretch.
Smith machine is ok, but for some it causes even more injuries than the bench press because it forces you into one plane of motion. For others its great.
I personally prefer dumbells to bench for a variety reason including the ability to get a larger stretch (some gyms have camber bars: https://www.roguefitness.com/rogue-c...yABEgKzmfD_BwE when I'm in a gym with those, I do that for bench). I can also go to failure more safely without needing to solicit a spotter, and I can adjust my elbow positioning so the stress on my joints is a little different each time.
Maybe at my age I have trouble with muscle growth. But I do feel good.
And I'm lifting to failure, or at least close. I don't want to push so far that I hurt myself, I'm more aware of that these days.
I really don't like to compare myself to others, just against myself. But my bloodwork has been great, my cardiologist says the ticker is in great shape, and I feel good. As long as I dodge that truck, I'll be just fine...
A little bit of background information. I’m 54 years old, and have been working out with weights since I was in high school. My purpose for working out over the past 10 years or so is basically for maintenance and overall wellness. In fact, I have probably been prioritizing cardio over weight training for the last 14 years or so, consisting mostly of running and exercise bike. So I only do weights mostly 1x a week, and another day or 2 during the week I’ll do push ups and pull ups.
For many years I’ve done mostly free weights, but within the last 10 years, mostly 5 years, I’ve modified my workouts quite a bit, and have been doing mostly machines when doing weights. There are several different reasons for this, including minimizing injuries and safety concerns. Therefore, bench pressing with free weights was the norm for me until somewhere between 5-10 years ago. Then I began doing chest press on a machine. During that time period I would occasionally do bench press with free weights and surprisingly I could lift about the same amount of weights as before.
FAST FORWARD TO 2023- With the exception of June when I did bench press with free weights only once while I was on vacation, the rest of the year until October I did chest press. Then one day in October I went to the gym and the chest press machine was broken and out of order for several weeks, so I decided to do bench press. Even when the chest press machine was fixed, I kept doing bench press with free weights once a week when I was at the gym. However, recently I’ve noticed more aches and pains on my shoulders and rotator cuff area.
Anyone, especially anyone over 50 years of age with thoughts and opinions about this topic, and/or if they have dealt with any similar issues please leave your thoughts.
At 72 I still do gym workouts most days since my college gymnastic days back in the early '70's. I wrecked my back summer of '91 skiing in NZ. So I have to protect my back all the time, and rarely use free weights. The machines allow me to more easily control my body position and avoid undue low back stress. I can still ski, but always have to avoid bending over. Actually bending over isn't the real problem, it's getting back up that causes the trouble. Putting on my ski boots is the hardest part of my ski day.
At 72 I still do gym workouts most days since my college gymnastic days back in the early '70's. I wrecked my back summer of '91 skiing in NZ. So I have to protect my back all the time, and rarely use free weights. The machines allow me to more easily control my body position and avoid undue low back stress. I can still ski, but always have to avoid bending over. Actually bending over isn't the real problem, it's getting back up that causes the trouble. Putting on my ski boots is the hardest part of my ski day.
What did you exactly do to your lower back?
There is nothing wrong in using machines to train other muscle groups and avoiding putting stress on your lower back. But you probably should do specific exercises for your lower back to regain functionality. Depending on how bad it is you might need to stick to mobility work (like “bird dog”) before you progress to hyperextensions with weight. But often babying a problematic area is counterproductive. The muscles continue to atrophy (use it or lose it) and makes you more prone to injury.
There is nothing wrong in using machines to train other muscle groups and avoiding putting stress on your lower back. But you probably should do specific exercises for your lower back to regain functionality. Depending on how bad it is you might need to stick to mobility work (like “bird dog”) before you progress to hyperextensions with weight. But often babying a problematic area is counterproductive. The muscles continue to atrophy (use it or lose it) and makes you more prone to injury.
Oh the list!
1991 Left sided L5/S1 herniation. Treated with epidurals and PT.
2009 Right sided L4/5 herniation. Treated with micro-diskectomy.
Last 6 years or so, Left sided L5/S1 facet syndrome. Treated with yearly RF ablations.
2023 Partial central L3/4 herniation with spinal stenosis. So far 2 epidurals with only temp. relief. Further surgical and PT consultations soon.
I have found over the years that doing low back PT and related exercises typically didn't help or made things worse in that area. Will see about this L3/4...
Anyway, as long as I can still ski at a high enough level, I won't be doing anything drastic surgically. I'm not skiing until the end of Jan., but pretty sure I can with small dose of dilaudid or dexamthasone.
I'm 62. I've been working out since my early 30's. Over the last 10 years I've transitioned (no, not that way!!!) to more reps than weight. I average 12-20 reps per set with either the Smith machine or dumbbells. I also do 150-200 push ups each morning, although I use the "push up handles" as my wrists hurt too much without them. I also average 5000 - 7500 steps a day speed walking and always eat a heathy diet.
This workout makes me feel great. I don't gain size at all but I do feel I stay in great shape. I'm 5'10" and 175 lbs, give or take a couple depending on what I ate that day.
Free weights are out, they just cause more pain than anything else for me. I use resistance bands for other exercises too.
Be careful, as we don't recover like we used to. But do continue exercising. Its what will give you a great quality of life. It's working out quite well for me.
"150-200 push ups each morning" is a great way to get an overuse injury.
But most gyms don't have them, only body building gyms do.
That's probably a better machine than what is in my gym. We have a Magnum Supine Bench Press. Most people stick (5 or 10 lbs.) plates under where the handles come down because you must start from an awkward position.
1991 Left sided L5/S1 herniation. Treated with epidurals and PT.
2009 Right sided L4/5 herniation. Treated with micro-diskectomy.
Last 6 years or so, Left sided L5/S1 facet syndrome. Treated with yearly RF ablations.
2023 Partial central L3/4 herniation with spinal stenosis. So far 2 epidurals with only temp. relief. Further surgical and PT consultations soon.
I have found over the years that doing low back PT and related exercises typically didn't help or made things worse in that area. Will see about this L3/4...
Anyway, as long as I can still ski at a high enough level, I won't be doing anything drastic surgically. I'm not skiing until the end of Jan., but pretty sure I can with small dose of dilaudid or dexamthasone.
Ufff, that’s a lot of lumber region problems. What exercises have you tried for your lower back? I would make sure to keep my core strong to prevent further herniations. Easier said than done especially with that kind of pain. But the only way. What did you do on that initial ski trip in 91?
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) to more reps than weight. I average 12-20 reps per set with either the Smith machine or dumbbells. I also do 150-200 push ups each morning, although I use the "push up handles" as my wrists hurt too much without them. I also average 5000 - 7500 steps a day speed walking and always eat a heathy diet.