Fitness Benches

Would you like to expand your strength exercises at home and thus go for more muscle mass and muscle maintenance? Then a good weight bench should certainly not be missing. Just like a good set of dumbbells and a barbell, a weight bench is part of the basic equipment of your home gym. With the right weight bench you perform exercises such as bench press, dumbbell flyes, shoulder press, bicep curls and triceps extensions in the right way and with the right support.

Weight benches are suitable for beginners who are setting up their first home gym and for advanced strength athletes who want to work specifically on certain muscle groups. The most important selection criteria are whether the bench is adjustable, the maximum load, the stability of the frame, the dimensions and whether the bench should be foldable for space-saving. An adjustable weight bench is the best choice for most athletes because it allows you to perform considerably more exercises than with a fixed flat bench.

Which fitness bench suits you?

The right choice depends on the exercises you want to do, the available space and the weight with which you train. The scenarios below will quickly point you in the right direction.

You want to start with strength training and are looking for a versatile basic bench: An adjustable fitness bench is the best choice. You can set the backrest from flat to upright and with some models also in decline for extra variety. With this you perform bench press, incline press, shoulder press, dumbbell rows and dozens of other exercises in the correct way.

You have limited space and want to store the bench after use: A foldable fitness bench is the most practical choice. After training you fold the bench compact and store it easily. Do pay attention to stability: some foldable models are less stable than fixed models with heavy loads.

You want maximum stability for heavy bench press and intensive strength training: Choose a fixed, non-foldable adjustable fitness bench with a heavy steel frame. The heavier and more robust the frame, the more stable the bench during intensive exercises with high weights. Always check the maximum load of the model before buying.

You want to combine the bench with a power rack or squat rack: Choose a fitness bench that fits within the dimensions of your power rack. Not all benches fit in all racks. Check the width and length of the bench and compare with the inner dimensions of your rack before buying.

You want to perform extra exercises such as leg extensions or leg curls: Choose a multifunctional fitness bench with an integrated leg extension and leg curl platform. This considerably increases the number of exercises without purchasing additional equipment.

You are setting up a gym or semi-professional space: Choose a professional fitness bench of heavy steel with a high maximum load and durable upholstery. These are built for intensive daily use by multiple athletes.

What types of fitness benches are there?

Flat fitness bench

The simplest and most affordable variant. Not adjustable and completely flat. Ideal for basic exercises such as bench press with a barbell and dumbbell flyes. Less versatile than an adjustable bench but stable and immediately usable. A logical choice as a supplement to a power rack or cable station.

Adjustable fitness bench

The most popular choice for home use. The backrest is adjustable from flat to upright, allowing you to perform both incline and flat exercises. With many models the seat is also adjustable for a better body position during exercises. The best all-round choice for athletes who want maximum variety.

Foldable fitness bench

An adjustable fitness bench that can be folded compact after use. Ideal for home athletes with limited space who want to put the bench away after training. Pay attention to the maximum load and stability: foldable models are sometimes less stable than fixed models with very heavy weights due to the extra pivot point.

Multifunctional fitness bench

Extended with extra functions such as a leg extension platform, leg curl, bicep bar or preacher curl pad. This considerably expands the number of exercises on one compact machine. A logical choice for athletes who want a lot of variety without purchasing multiple machines.

Decline fitness bench

Specially designed with an inclined seat for decline bench press and decline crunches. Trains the lower chest muscles more intensively than a flat or incline bench. Can be combined with a barbell or dumbbells.

What to look for when buying?

Adjustability

An adjustable fitness bench gives you considerably more exercise options than a fixed flat bench. Check how many angles are adjustable and whether the seat is also adjustable. The more adjustment options, the more versatile the bench in use. The ability to decline (downward) is an extra bonus for advanced athletes.

Maximum load

Always check the maximum load of the bench. This is the total weight of the athlete plus the weights used for training. Choose a bench that can carry at least 20 kg above your own body weight plus the training weight. An overloaded bench wears faster and is less safe.

Stability and frame quality

Stability is determined by the frame construction, the thickness of the steel and the quality of the pivot points. A stable bench does not move during exercises. Test stability before purchase by moving the bench: a good bench has minimal play. Heavier frames are generally more stable and durable.

Upholstery and ergonomics

The upholstery must be comfortable but firm. Upholstery that is too soft provides insufficient support with heavy sets. Upholstery that is too hard is uncomfortable with prolonged training. Look for upholstery of PU leather or vinyl that is breathable, easy to clean and wear-resistant.

Dimensions and foldability

Measure your available space and compare with the exact dimensions of the bench, both in use and stored. Also allow sufficient free space around the bench for safe movement during exercises. Want to be able to move the bench? Then check whether the model has integrated transport wheels.

Our advice: Always choose an adjustable fitness bench, even if you think you will only train flat for now. The ability to vary the angle immediately gives you access to a much wider range of exercises for chest, shoulders and back. A good adjustable bench lasts for years and forms the basis of every complete home gym. Also read our blog build and set up your own home gym for more inspiration.

Combine your fitness bench for maximum results

You get the most out of a fitness bench in combination with other strength equipment. The basic equipment of a complete home gym consists at minimum of an adjustable fitness bench, a set of dumbbells or adjustable dumbbells and a barbell with weight plates. Want to go even further? Combine your fitness bench with a power rack for safe heavy bench press and squats without a spotter.

Who is a fitness bench suitable for?

• Beginners setting up their first home gym who want to expand their strength exercises with the right support.
• Advanced strength athletes and bodybuilders who specifically work on specific muscle groups and want maximum variety in exercises.
• Athletes in rehabilitation who want to build strength in a controlled and supported way after an injury to the chest, shoulder or arm.
• Home athletes who want to set up a complete and versatile home gym without having to go to a gym.
• Commercial users such as gyms, personal trainers and corporate fitness who are looking for a robust and durable bench for intensive daily use.

Need help with your choice?

Still in doubt about which fitness bench suits you best? We will be happy to help you further with targeted advice. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about fitness benches

What is the difference between a fitness bench and a weight bench?

Fitness bench and weight bench are different names for the same type of machine. Both refer to a training bench used for strength exercises with dumbbells, barbells or body weight. The term weight bench is more commonly used for bench press with a bar, fitness bench is the broader name for all training benches.

Is an adjustable fitness bench better than a fixed flat bench?

For most athletes, yes. An adjustable fitness bench gives you access to a considerably wider range of exercises because you can adjust the angle of the backrest. With this you train chest muscles from different angles, perform shoulder press and incline curls correctly and have more variety in your training programme. A fixed flat bench is only a logical choice if you specifically train bench press with a bar in combination with a power rack.

How much weight can a fitness bench carry?

That differs per model. The maximum load is stated in the product specifications and is the total weight of the athlete plus the weights used. Always check the maximum load before buying and choose a bench with sufficient reserve above your own body weight plus training weight.

Is a foldable fitness bench less stable than a fixed one?

Foldable fitness benches are generally slightly less stable than fixed models with very heavy loads due to the extra pivot point. For most home athletes the stability difference is not noticeable in practice. However, if you want to train very heavy with high weights, choose a fixed adjustable bench for maximum stability.

Can I also use a fitness bench without extra weights?

Yes. A fitness bench is also suitable for body weight exercises such as tricep dips, decline push-ups, step-ups and abdominal exercises. Without weights the bench is less versatile but certainly useful as support for functional and bodyweight training.