EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid anterior, middle, and posterior than free-weight variations because of a decreased need for humeral stabilization. Just sit back against a bench inclined to about 45 degrees and make sure the dumbbell clears the top.
I believe in the adaptogenic response of the body and the need to vary programs often.
Secondly I want to return to playing football (soccer) in about 6 weeks and as such I want to dedicate as much time as possible to train my quad sweep to correct the problem.
As others said this is fairly common for unconditioned people.
Be sure to use good form and go slowly up and down, breathing out when pressing up.
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