Guide To Buying A Weight Bench

A good weight bench is an essential requirement in almost any home or commercial gym. It enables you to add variety to your workouts and lift with better form by letting you focus on working the muscle rather than balancing yourself and the weight during the movement.

Product Comparison Table

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Price
Store
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ROGUE ADJUSTABLE BENCH 2.0

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Best Commercial Grade Weight Bench
MONSTER UTILITY BENCH 2.0

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Best Flat Weight Bench
RitFit Adjustable / Foldable Utility Weight Bench

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Best Folding Weight Bench
Fitness Reality 1000 Super Max Weight Bench

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Best Weight Bench On A Budget

What To Look for

30/03/2020

1

Adjustable Bench vs. Fixed Bench

Adjustable Bench vs. Fixed Bench
  1. Adjustable benches have backrests that can be inclined and sometimes declined to different degrees. They generally have an adjustable seat too, which puts a small gap between the backrest and seat.
  2. A Flat bench is joined at the backrest and seat, making it a single flush slab. It is normally more economical, lighter in weight, and requires less maintenance than an adjustable bench.
2

The frame should match your body type and have a high weight capacity.

The frame should match your body type and have a high weight capacity.
  • Individuals with broad shoulders should go for a bench with a wider backrest and vice versa.
  • Ensure the weight rating is higher than the sum of your body weight and the heaviest weight you’ll be lifting. For example, if you’re going to be lifting a maximum of 240lbs and your body weight is 200lbs, the weight rating must be more than 440lbs.
3

If the bench has foot rollers, they must be removable.

If the bench has foot rollers, they must be removable.
  • Some weight benches will come with a set of foot rollers near the seat. These foot rollers let you stick your legs between them to perform ab exercises or bodyweight leg curls (glute ham raises).
  • However, foot rollers ahead of the seat mostly end up being an impediment, especially when doing pressing exercises, so make sure that they are removable.
4

Look for sufficient padding and thick upholstery.

Look for sufficient padding and thick upholstery.
  • When you lift weights on a bench, you’re usually pushing your body against the frame. A thick layer of 2-3” high-density foam on the frame will make sure you’re comfortable while lifting and will prevent your back from getting injured by pushing directly against the hard bench.
  • Additionally, inspect the thickness of the upholstery since thin upholstery tends to peel off very quickly.

Top Picks

Best Commercial Grade Weight Bench

Best Commercial Grade Weight Bench

ROGUE ADJUSTABLE BENCH 2.0

For $545.00

  • Aesthetic finish
  • Superb stability even with heavy weights
  • Durable stitching
  • Expensive
Best Flat Weight Bench

Best Flat Weight Bench

MONSTER UTILITY BENCH 2.0

  • Extremely thick and comfortable padding options
  • Wheels make it convenient to move around
  • Handle makes it very ergonomic to hold
  • Slightly overpriced
Best Folding Weight Bench

Best Folding Weight Bench

RitFit Adjustable / Foldable Utility Weight Bench

For $136.99

  • Excellent stability for the price
  • Cushioned and wide back pad
  • Plush leather
  • Not suitable for bench presses due to low weight capacity
Best Weight Bench On A Budget

Best Weight Bench On A Budget

Fitness Reality 1000 Super Max Weight Bench

For $109.06

  • Great price
  • Lightweight and easy to store
  • 800lbs weight capacity
  • Thin padding compared to other benches

Common Questions

Q:How do I adjust the weight bench?

A:
  1. Find the pin under the backrest of the bench.
  2. Keeping one hand under the backrest, use the other hand to pull/rotate the knob. As you do this, adjust the bench as per your preference.
  3. Return the knob to its resting position after adjusting.
  4. You can use the same procedure for the seat of the bench too.

Q:What muscles can I work on, using a weight bench?

A:

You can use the weight bench to target different muscles like upper and lower chest, shoulders, deltoids, trapezius, triceps, lats, rhomboids, and back.

Q:Which exercises can I do on a weight bench?

A:

The weight bench is a versatile tool that you can use for lots of different exercises. Some exercises grouped by the muscles they target are-

Pecs: You can do incline, decline, and flat chest presses, and incline, decline, and flat dumbbell flys.

Deltoids: By inclining the bench at a 45-degree angle and lying face first, you can do reverse dumbbell flys. You can also do shoulder press to target your delts.

Biceps: Concentration curls are an effective exercise to work your biceps, and you can do it easily on the weight bench.

Triceps: By lying on your back on a flat bench and holding the dumbbell/barbell overhead, you can perform skull crushers, or lying tricep extensions.

Back: Dumbbell row is an excellent exercise that targets your lats, read deltoids, rhomboids, and trapezius.

Abs: You can do various variations of crunches, sit-ups, and other ab exercises on the weight bench.

Q:Can I do bench presses on the weight bench?

A:

Yes, you can. If you have a power rack, you can use it for the barbell press. In case you don’t have one, you can do dumbbell bench press exercises. Dumbbell presses allow for a wider range of motion and they activate your pecs more.

Q:Can I do decline bench press on the weight bench?

A:

You can do a decline bench press on a weight bench provided it is an adjustable bench. The exercise provides a better mechanical advantage than the incline press, and you can lift heavier loads. Just like with a regular bench press, you can use a power rack to do barbell presses and in the absence of one, do dumbbell presses.

Q:How can I increase my bench press?

A:

Here are some tips to help you bench more:

  • If you can’t get the barbell/dumbbell off your chest, practice more explosive pressing.
  • If you cannot complete the lockout, work on your triceps first.
  • Bring some variation in your reps. You could increase the number of sets and decrease the number of reps, and vice versa. Lowering your reps while increasing the weight will help you lift more.
  • Use your entire body to lift the weight. Squeeze your legs, hips, and glutes when you raise the weight.

Q:Should I buy a flat bench or an adjustable one?

A:

It depends on your budget and the exercises you intend to do. An adjustable bench allows you to do a lot of different variations of different exercises, whereas you can do a limited number of exercises on a flat bench. However, a flat bench is also a lot cheaper, lighter, and easier to maintain.

Q:What is a foldable weight bench?

A:

A foldable or collapsible weight bench is a compact bench that you can move anywhere, anytime. Foldable benches occupy less space and are portable. For fitness freaks who don’t have enough space to buy a regular bench, a foldable bench is a great option. You must, however, exercise caution when you’re buying one. Pay attention to the bench quality, padding, and its capacity.

Q:How padded should my bench be?

A:

Good weight benches have at least a 2-3-inch-thick foam padding that provides ample cushioning. The outer skin and upholstery should be durable enough to last many years, without developing any wear.

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