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6 Bench Options for Home Gym

If you are planning to build your own home gym, getting the proper and functional weight bench should be one of your utmost priorities. It is one of those must-have exercise equipment items that you should purchase in order to do a wide array of exercises. It can also significantly increase the functionality of your home gym, making sure that you can maximize the strength and development of your muscles at home.

Weight training benches, just like all other home gym equipment, come in numerous designs. They can be fixed horizontal, fixed inclined, folded, with racks to hold bars and many more. They may or may not be associated equipment. Hence, benches are manufactured by many producers in different qualities and features. So in order to help you decide on which ones would fit your home gym, here is a list of bench options you can choose from:

1. Flat Bench

(Source: Elements.envato.com)

This is the most basic among the exercise benches. They are more straightforward and common in gyms and other recreational centers. The flat benches do not have any attachments. The main muscle being worked is the chest, and the secondary muscles being used are the triceps and the shoulders. This type of exercise bench features ample cushion support for the back and could be used for complete dumbbell workouts such as for bench press, chest press, dumbbell rows, and lying triceps extensions and other exercises that do not depend on angle or elevation. You can also use it for sitting exercises like dumbbell biceps curls or shoulder presses. It can also aid in doing cardio training in order to perform exercises such as high jump or step-ups. This bench has a fixed position. Hence, it guarantees stability and reduces the need for having to adjust moving components and hinges in every change in workout. Moreover, this type of bench has predetermined heights relative to the ground. Also, a flat weight bench has no gap where the hinge on adjustable is located hence they come with a solid deck which adds more to the stability of the structure as a whole. They are also easily transported through wheels or handles and they cost less and take up less space compared to other benches on this list.

So if you are planning to buy this type of exercise bench then you must check the following:

  • Stability: It is better to have denser and more extensive stabilizers.
  • Weight Capacity: It should have a high capacity.
  • Cushion: 2 to 2.5 inches is suggested.
  • Size: makes sure it fits your height.

2. Adjustable Weight Bench

(Source: Elements.envato.com)

This type of weight bench is the most popular since you can adjust them to do an inclined or declined level, other than the flat level. Adjustable weight bench frequently has a simple frame design with either a pop-pin or steps adjustment mechanism. As part of a basic dumbbell routine, the range of level adjustment can provide more different options when doing a workout. Most adjustable weight benches come with handles and wheels for easy movement in and out of racks. Because you can choose from flat, incline, or decline level, you can do more types of exercise that target a particular muscle group better. For upper chest, you can do an incline press while for lower chest, you can do a decline press. Most types have a 5 to 6 levels plus flat but there are also those available in the market that offer until 10 or more. You may use a pin to adjust the level of the board or you can use a built ladder adjustment which is the safest and most stable in order to move the board. One of the good things also with this type of weight bench other than its multiple functions is that they do not require too much space.

So if you are planning to buy this type of exercise bench then you must check the following:

  • Stability:
  • Weight Capacity:
  • Cushion:
  • Size:
  • Adjustment levels:

3. Olympic Weight Bench

(Source: Elements.envato.com)

Olympic weight benches are professional advanced level benches that offer a wider and longer frame. They are not considered as simple benches because they have few additional equipment attached to them such as a squat rack, weight plates, rod, dumbbells, and the likes. Therefore, they are more considered to be a complete workout machine that allows you to perform advanced weight exercises such as squats, quad exercises, and many more. In addition to that, their built-in racking system makes it relatively safer than just using a squat and bench stand together. Hence, this type of weight bench highlights stability and safety while making sure functionality is not compromised. Olympic weight benches frequently feature a fixed angle either incline, decline, or flat. More importantly, they have a low maintenance requirement because they have few moving parts. Also, it features a high weight capacity.

So if you are planning to buy this type of exercise bench then you must the ones stated at the other bench types. If you are an advanced heavy lifter, then you must make sure you get the one with the highest weight capacity.

4. Abdominal Bench

(Source: Elements.envato.com)

This type of weight bench is specifically made for performing abdominal muscle exercises. Flat, incline, and decline are the variations of position you can choose from when using this weight bench. They also come with foot rollers that allow the user to lock their feet in place during exercise giving more tension in the core while also maintaining safety of the user. You can also do sit-ups with the abdominal bench. You can also choose from some decline bench adjustments to add more resistance for your abdominal muscle training. Basic abdominal benches come with 4 to 5 degrees but there are also those available in the market that support up to 12. You can also get an abdominal bench that has high weight capacity and flat level so that you can also utilize it as a workout bench. There are also others available abdominal muscles that have attachments for upper body and arm workouts. Most abdominal benches can be easily collapsed and folded down to be stored out of sight when your session is over.

So if you are planning to buy this type of exercise bench then you must check the following:

  • Stability:
  • Weight Capacity:
  • Cushion thickness:
  • Size:
  • Foot rollers:

5. Preacher Curl Bench

(Source: Elements.envato.com)

As the name suggests, this type of weight bench was specifically made for doing preacher curls which are mainly used to work the peak of your biceps. To be more specific, this machine is great for isolating the biceps when you perform the preacher curl. It removes the ability to lift with the hips, back, or shoulders which are common mistakes when one performs the preacher curl exercise. Hence, it targets and builds more the biceps making the exercise more effective. You can position your forearm on the elbow budding attached to the benches. This is a bar rest that holds weights. It also has a seat where users sit while doing workouts to develop the biceps and increase the arm’s muscle mass. The preacher curl bench engages the forearm extensors, brachialis and engages users on different grip variations aimed to develop the arm. In order to maximally gain from this exercise bench, you must choose a carefully crafted bench that can aid you in your workout making it easier while maintaining proper posture.

6. Folding Weight Bench

(Source: Elements.envato.com)

One of the benefits of using this type of weight bench is it involves muscle strengthening just like other weight benches. You can choose to do a wide array of exercises using this weight bench for muscle gain and strength. You can either choose to do presses, flies, overheads, curls, and the likes. To be more specific, this type of weight bench is a variation of a flat or adjustable weight bench but with the obvious feature of being foldable into a compact package for easy storage or transport when needed. This is definitely an advantage to those who have a home gym or workout area with limited space. They are usually made in fairly lightweight material but with a compact steel framework to ensure stability and safety during exercise.

Building your own home gym is one of the most fulfilling things you can do in life especially if you are one of the people who are really As a summary, there are really a lot of different types of weight benches you can choose from. They vary in features, dimensions, sizes, and functions. Knowing what types of weight benches you need depends on the training or fitness program you are into. Hence, it is important to fit these weight benches according to your lifestyle of choice and the space you have in your home. Nonetheless, no matter what type of weight bench you may choose, they will surely benefit you in developing your muscle strength and mass as long as you utilize them properly.

1. Best Fit Health. 2019. Type of Weight Benches. Retrieved from: https://www.bestfithealth.com/fitness/types-of-weight-benches.html. Retrieved on 26 May 2020.
2. Fleming, C. Origin Fitness. 2015. Weight Bench Buying Guide. Retrieved from: https://originfitness.com/knowledge-and-advice/weight-bench-buying-guide/. Retrieved on 26 May 2020.
3. Randell, G. TipTopMashable. 2018. The Different Types of Workout Benches. Retrieved from: https://www.tiptopmashable.com.au/different-types-workout-benches/. Retrieved on 26 May 2020.
4. Walter, A. Ab Machine Guide. 2019. What Types Of Weight Benches Are There?. Retrieved from: https://abmachinesguide.com/types-of-weight-benches/. Retrieved on 26 May 2020.

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