The Best Adjustable Weight Bench – 2018

Now that you have made the decision to buy an adjustable weight bench, congratulations! But there is so much more you need to know, and it can seem overwhelming.

That’s why we have created this buyer’s guide. We have reviewed 5 different adjustable weight benches and included some tips you should be aware of.

You will be able to choose between our top pick and a few other benches, and you will learn what you need to look for in your ideal bench.

The Best Adjustable Weight Bench In 2018 - Comparison

#

Make

Model

Capacity (lb)

Cost

1

Fitness Reality

1500

$$$

2

Rep Fitness

1000

$$

3

Marcy Fitness

600

$

4

CAP

500

$

5

Titan Fitness

650

$

1. Fitness Reality X-class 1500lb Weight Bench: Our Choice

Our number 1 choice is from Fitness Reality, a fitness equipment manufacturer for real people by real people.

They designed this bench to help you get an intense workout wherever you are, either in the gym or at home.

It offers a unique way for you to blast through your workout and eventually reach all your fitness goals.

Convenient & Versatile

The bench was designed with versatility and convenience in mind. All its features are proof of this, making the bench ideal for most home gyms. It can also be used in commercial gyms thanks to the versatility of the bench.

It has a 1,500-lb. capacity with a 2x3 inch tubular steel frame construction. As well as 2.5-inch-thick commercial grade foam in the seat and back rest, ensuring that you get the most comfort out of your workout. The upholstery is soft and durable stitched vinyl and includes a back and head rest as well as a comfortable supportive seat.

The multi-level backrest and seat adjustment ranges from -15° to 85° with seven options for a smooth transition at your fingertips. The bench also features convenient independent adjustment and is suitable for people up to 6’4’’.

The preacher curl and leg developer attachment has 180 lbs. of real weight plate capacity and 6 height adjustment. You will be able to work out every inch of your body to degrees you never thought possible, allowing you to gain in no time at all. It also has a detachable leg lockdown for crunches, sit-ups, etc.

You also have the option of choosing to add the fitness reality power cage and squat rack. It is also very easy to move this bench because it features a convenient fold-up design with industrial strength wheels so that you can maneuver it into storage with ease. This means that it does not need to take up a lot of space all the time. Some assembly is required.

Minor Issues

Before you go and buy the bench, there are a few things that you need to know. As with most products, there are a few minor issues that will translate into slight inconveniences. These are not necessarily deal breakers, but it is useful to have this knowledge so that you can be prepared.

The packaging could be a little bit more convenient. When unpacking, it feels like you must wrestle through an Indiana Jones level of obstacles just to get the product out of the box.

The bench is a little tall. It does not really accommodate shorter people. If you're a bit shorter, it feels like you must use your tip toes to balance yourself when using this piece of equipment, which is not ideal and does not feel safe. A height adjustment would be a lot of help in this department.

Video

What We Like

  • The versatility of the bench
  • The comfortable upholstery
  • Convenient leg developer attachment

What We Don’t Like

  • A little pricey
  • Inconvenient packaging
  • Missing height adjustment

2. Rep Adjustable Bench

Our next bench is brought to us by Rep Fitness. This brand has a good reputation for turning out quality fitness equipment. It takes pride in being a real manufacturer instead of an ordinary distributor or importer. They have an excellent team of experts that are dedicated to helping you.

This bench is more cost effective than our top pick, but it is still a decent bench that deserves your attention and beats a lot of other benches on the market.

Heavy Duty

The bench is made from heavy-duty steel and can handle up to 1,000 lbs. The bench can be used with dumbbells, smith machine, cage or a power rack. It is 54 x 26 x 17.5 inches. It features 7 ladder positions and can go between -20° incline and 85°. It also has 4 different seat position adjustments.

The rollers are covered with vinyl to keep your legs locked in place during any decline workouts. The vinyl cover also makes it very easy to clean up. The frame has a 10-year warranty while the pads have a 30-day warranty. This is a standard warranty which inspires confidence in the product.

Minor Issues

The front feet are a little thin, meaning that the bench tends to lean forward with you which can feel disconcerting at times. The seat portion is also a little difficult to assemble which can lead to a level of frustration.

The ankle catch has been unfortunately placed which can lead to a little pain in your shins, and if you’re not careful you can bruise your shin while doing decline sit-ups.

Video

What We Like

  • The bench is strong and sturdy
  • The padding is nice and thick
  • Allows for a wide range of exercises

What We Don’t Like

  • Thin front feet
  • Inconvenient assembly
  • Unfortunately placed ankle catch

3. Marcy Adjustable Utility Bench: Best Budget Adjustable Bench

Marcy Fitness has been around for over 50 years and has cultivated a stellar reputation in the fitness market.

The Adjustable Utility Bench is advertised as being able to help you with a full-body workout. In a home gym, you need equipment that can perform a variety of functions to save space. This bench would be convenient for most home gym setups thanks to its easy setup and transport. When you are done with the machine you just fold it up and roll it away.

The utility bench has wonderful boxed upholstery to help with comfort and put you at ease while you are working out. The bench is adaptable and can be attached to most types of equipment.

This bench is solid and won’t make you feel like it is about to collapse underneath you. The seat can be adjusted into 3 different positions and allows for a variety of different exercises.

Video

What We Like

  • Great customer service
  • Sturdy construction
  • Comfortable upholstery

What We Don’t Like

  • Unclear assembly instructions
  • The flat setting still means that the bench is at a slight incline
  • Not the greatest back support

4. CAP Barbell Deluxe Utility Weight Bench

CAP Barbell is another one of those fitness manufacturers that know exactly what they are doing. They have been manufacturing quality gym equipment at budget prices for a long time now and have earned themselves a trustworthy reputation. You can get your workout done on their equipment without having to breaking the bank.

The bench has been constructed from high-quality steel, allowing the bench to be strong and sturdy. The upholstery is as comfortable as you could expect, and the adjustable bench does all that is required from it. You can use it alone with barbells or resistance bands and use it for different exercises. You can also choose to include the power cage also by the same brand.

Video 

What We Like

  • Comfortable upholstery
  • Convenient design
  • High-quality construction

What We Don’t Like

  • The braces aren’t perfectly straight
  • Seat is slightly crooked
  • Knobs aren’t aligned correctly

5. Titan Fitness Adjustable Flat Incline Weight Bench

Titan Fitness has brought us a wide range of fitness equipment and deserves the recognition that they get in the market. Their products are all affordable and were designed with the home fitness enthusiast in mind.

This bench has a comfortable adjustable back rest and seat. It is supported by a rigid steel base that makes the entire bench feel strong and sturdy. The bench features conveniently placed bolt holes in case you would like to mount it permanently, giving it a little more sturdiness and support.

The bench can handle up to 650 lbs., making it perfect for beginning users who do not want to bulk up too much.

Video

What We Like

  • Built for a variety of exercises
  • Can be bolted down permanently
  • Cost effective

What We Don’t Like

  • Feels slightly wobbly
  • Not the best customer support
  • Not easy to get parts if a component fails

What Makes a Good Adjustable Weight Bench?

An adjustable weight bench is a great fit for all your fitness needs. It will allow you to exercise with greater efficiency, and you will be gaining in no time at all.

Of course, you want to get the best bench for your money, there are things you need to look out for when buying your bench.

The Basics

An adjustable bench has a basic frame with one of two adjustment mechanisms – steps or pop-ins. They are equipped for simple dumbbell routine but come with levels of adjustments so that you can do as many variations of exercises as possible.

They are not built for heavier compound exercise, but some models are equipped with handles and wheels for easier movement.

When buying your ideal bench, you will need to look at the same factors as the flat bench, and a few others.

Stability

You need to look at stability. A stable bench is a safe bench. Look for a heavier steel frame, which might be a little difficult to move around. A light bench will be easy to move around but the disadvantage is that it will jump around while you exercise and will not be stable or safe.

Next up is comfort. A proper bench will have 2-3 inches of high density foam and a boxed upholstery. Anything less will not support your body while you exercise and will be very uncomfortable.

Protection

If you want your bench to last for a while, you need to make sure that the steel frame is protected against rust – usually this means powder-coating, though some will simply be painted. Powder-coating is better, as it is more resistant to minor damage. This will make sure that your bench withstands daily wear and tear.

When it comes to the adjustable hardware, make sure that all the components are made from high-quality steel which will mean that you do not have to replace nuts and bolts every month.

There is not a major difference between steps and pop-ins; it is a matter of personal preference. Try out a few different machines to see what you are comfortable with.

A good adjustable weight bench will have a range between -10° and 85°+. Anything more than that is not bad, but anything less than that will limit your range as you progress.

If you keep these things in mind, you will find a wide variety of quality benches to choose from while eliminating the lesser benches that will eventually hurt you.

Safety

The biggest safety concern when it comes to benches is the sturdiness of you weight bench. A light bench will wobble underneath you which is very dangerous. Always make sure that you assemble the bench according to the featured instructions.

You should also pay careful attention to the adjustable settings. The equipment needs to fit properly; if the settings come loose while you exercise it would cause a lot of damage. Another factor to consider would be where you place your bench. If the floor is slippery, make sure that you have rubber for the ends of your frame.

Maintenance/Cleaning

A simple solution of soap and water will nicely clean your frame, and spray soaps should not be a problem. The adjustable settings might need regular checks to make sure that they still slot in smoothly. Use a dust cloth to remove any dirt, and regular grease application should ensure that your settings adjust smoothly.

For the rubber and upholstery, you will find that most brands include a convenient cleaning guide for these parts along with the bench. Since each brand uses different materials, it would be hard to give a general rule when it comes to the upholstery.

Incline vs Flat Weight Benches

Fitness Reality 1000

You have decided to take your fitness goals to the next level by creating your own home gym. This is a worthy endeavor and you should be commended. Before you can start, though, you need to decide whether you will buy an incline weight bench or a flat weight bench.

What is the difference and why does it matter?

Flat Weight Bench

The flat bench can be used for a variety of exercises; you can sit, lay down or stand next to it. It is the piece of equipment that people know the best, and they trust it more. That is why the flat bench is one of the more popular pieces of equipment in the gym.

For example, when lying on your back you can use it for a chest press; while sitting you can support your lower half while doing shoulder exercises; and if you stand next to the bench you can use it to support your body while doing rows for your back.

Jeremy Gray from Muscle & Strength explains that the flat bench is an integral part of one of the most referenced benchmarks (no pun intended) of fitness: the bench press. Gray argues that the flat bench press is one of 3 exercises that are a must for all gym-goers.

Versatile

In addition to seated and supine movements, flat benches do double-duty as a platform for exercises such as step-ups and box jumps. If you do not have wooden boxes at your gym, a flat bench can fill in.

The flat bench press allows for a more natural and fluid movement, which makes it easy to use. Unfortunately, it can translate into a serious injury if you are not careful. You need to be safety conscious when using either bench.

Usually, people use a spotter to help them. Your spotter should be a little bit more experienced than you so that they can show you where you are going wrong. Before starting out, take the time to learn proper form so that you do not injure yourself.

Pros

  • Flat bench pressing is one of the most important exercises you can do
  • You can do multiple exercises
  • There is a lot of information about flat bench exercises, so research is very easy

Cons

  • You can be injured easily
  • They can be pricey
  • You need to do research

Incline Weight Bench

Incline benches let us micro target specific muscles and extend the range of motion for exercises like bench presses. For example, performing presses on an incline bench can improve strength and conditioning of the clavicular head (the upper part of the chest) and shoulder activation. By working these muscles that are missed by more traditional movements we can get better results in physical appearance and strength. If there is one thing to learn from bodybuilding, it is that the ultimate physique depends as much on smaller intrinsic muscles as it does on the big major muscle groups. The incline also tends to involve your shoulders more, which means that you get a greater quality from your workout.

Decline

Another benefit of incline benches is the ability to add resistance by going to decline. That means, instead of adjusting the incline bench to sit up, you move it to lay back at an angle lower than parallel to the floor. This makes you work harder to perform exercises like crunches and chest flyes against the pull of gravity. Like the incline position, they also work smaller muscles that are often under-activated.

The Best Of Both Worlds?

Since incline benches are adjustable, it is worth noting that they provide “the best of both worlds.” Meaning, you can adjust an incline bench to lay flat, or to sit up or back. Because incline benches are adjustable they may provide less stability for exercises like box jumps, but they can usually fill in for most flat bench movements.

Consider your joint health

If you have an injury to your shoulders or chest, an incline bench may allow you to change your range of motion to accommodate. This can give your injured body part a little break while also strengthening support muscles around it to help protect it from re-injury. With any workout, it is wise to “listen to your body” and adjust or avoid exercises that cause pain or discomfort.

Minor Issues

Incline benches also tend to bulkier and cost more money. There are models that are aimed at home gyms, but they still tend to be pretty big. They also require more maintenance sine they have adjustable components that need to be taken care of.

Pros

  • Thanks to the stress placed on your muscles, you will be filling out areas on your chest that are often ignored
  • It allows you to vary the emphasis on the muscles as your workout
  • You will get more function when dealing with everyday situations

Cons

  • You need to start slowly
  • You need a spotter when working with heavier weights
  • An imbalanced routine will cause problems for you later on

General Warnings

If you are starting out on an incline bench, you need to have a professional or experienced lifter help you come up with a balanced routine. If you are not balanced, this will lead to some serious problems later on.

With both bench types, you need to learn the correct form before you can try lift heavier weights. As you start lifting seriously, you will need to find a spotter to make sure that you stay safe.

On an incline bench, make sure that you do not arch your back. This will lead to serious injury and means that your load is too heavy.

Conclusion – Which One Wins?

This is difficult to say. Both have their pros and their cons. They also have different functions that play a huge role in your routine, and different problems if you are not careful. The end decision is up to you.

Whether you are finding your way through the strength training section of your local gym or considering what equipment to buy to work out at home, a bench will probably be one of the go-to basics. You can get a great workout with either option.

When it comes to range of motion and targeting intrinsic muscles, an incline bench provides the most versatility. When working out at the gym, use a flat bench for chest presses, flyes, step-ups, box jumps, hip thrusts, etc. The switch to an incline bench for a set to work every part of your chest and shoulders.

The Ultimate Adjustable Weight Bench Buying Guide

Fitness Reality 1000

An Adjustable Weight Bench is a great tool to work on your fitness at home (or in the gym). Much more versatile and flexible than a standard flat bench, it allows you to carry out more exercises focusing on different areas. Some are available with attachments to increase their versatility, and some models are foldable so they can be stored under a bed or in a closet when they are not being used.

Here are the main contenders in the market:

BenchMaximum WeightNo. of positionsWeight of benchFoldable for storage?Price
Fitness Reality 1000 Super Max800lbs1235lbsYes$$
IRONMAN H-Class 810XLT800lbs1237lbsYes$$
CAP Barbell Deluxe Utility Weight Bench500lbs2145lbsPartial$$
Rep Adjustable Bench1000lbs>2885lbsYes$$$$
OMSHOO Adjustable Folding AB Bench440lbs2424lbsYes$$
PowerBlock Sport Bench550lbs557lbsNo$$$
Ironmaster Super Bench1000lbs1160lbsNo$$$$
Body Solid GFID225800lbs760lbsYes$$$

Fitness Reality 1000 Super Max Adjustable Weight Bench

The Fitness Reality 1000 Super Max Weight Bench has a maximum rated weight of 800 pounds. The backrest has 6 easily-adjustable angles, and the front leg has 2 positions, so you can configure this weight bench into a total of 12 different angles. This bench is ideal for dumbbell and other strength training exercises.

Fitness Reality 1000

Construction

Unique triangular support structure making this bench the strongest in its price category. Powder coated tubular steel frame construction.

Assembly

This bench arrives partially assembled, it shouldn’t take longer than about 15 minutes to have it ready for use. When set up, it measures 59" L x 23.5" W x 48.5" H and weighs 35lbs. The seat dimensions are 15.3" W x 14.5" L, and the backrest is 10" W x 33.5" L.

Operation

Suitable for user heights between 5’0” to 6'4", and weights up to 800lb. 12 position adjustable backrest by utilizing 2 position front leg adjustment. The backrest adjusts between -20 degree decline and +80 degree incline angles.

There is a detachable 3 position adjustable leg hold down bar for additional stability during workouts. Extended leg stabilizers prevent movement or rocking during workouts.

Storage / Transport

The Fitness Reality 1000 Super Max Weight Bench can be easily folded for storage. The folded size is 51" L x 23.5" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels included for easy relocation.

Warranty

1 year limited.

IRONMAN H-Class 810XLT 12 Position Weight Bench

IRONMAN H-Class 810XLT

The IRONMAN H-Class 810XLT Weight Bench has a maximum rated weight of 800 pounds. The backrest has 6 easily adjustable angles, and the front leg has 2 positions, so you can configure this weight bench into a total of 12 different angles. It also has a detachable 4 position adjustable leg hold down bar with 3” diameter foam rollers for additional stability and comfort during workouts

Construction

Powder coated tubular steel frame construction.

Assembly

When set up, the bench measures 59" L x 24" W x 48" H and weighs 37lb. The seat dimensions are 15" W x 15" L, and the backrest is 10" W x 34" L.

Operation

Suitable for user heights up to 6'4", and weights up to 800lb. 12 position adjustable backrest by utilizing 2 position front leg adjustment. The backrest adjusts from -20 degree decline to +80 degree incline angles. There is a detachable 4 position adjustable leg hold down bar for additional stability during workouts. Extended leg stabilizers prevent movement or rocking during workouts.

Storage / Transport

The Fitness Reality 1000 Super Max Weight Bench can be easily folded for storage. The folded size is 51" L x 23.5" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels included for easy relocation.

Warranty

Frame - 5 years, Wearable Parts – 1 year

CAP Barbell Deluxe Utility Weight Bench

CAP Barbell Deluxe Utility Weight Bench

The CAP Barbell Deluxe Utility Weight Bench has a maximum rated weight of 500lb (including user). The backrest has 7 adjustable angles, and the front leg has 3 positions, so you can configure this weight bench into a total of 21 different angles. This bench is ideal for dumbbell, resistance band and other strength training exercises.

Construction

Three-step powder coated steel construction. Box stitched seating areas with perforated accents. Band / tube anchor posts with safety covers. The manufacturer’s logo is embroidered for comfort.

Assembly

It shouldn’t take longer than about 30 minutes from unboxing to have it ready for use. The assembled size is 53"x27"x45" and weight is 45lbs.

Operation

The bench can be adjusted to be flat or inclined (no decline adjustment is possible). The adjustment grip pins are oversized for secure adjustments.

Storage / Transport

This bench can be partially folded for storage when not in use. It comes with transport wheels and a handle, to make it easy to maneuver.

​Rep Adjustable Bench - 1000lb Capacity

Rep Adjustable Bench - 1000lb Capacity

The Rep Fitness Adjustable Bench has a maximum rated weight of 1000 pounds. The backrest has 7 positions, and the seat has 4 positions and many angle adjustments, so you can configure this weight bench into a multitude of different positions. This bench is built like a tank, so you can have confidence it’s not going to let you down.

Construction

Steel frame construction. Bare steel back adjustment ladder to prevent chipping paint. Pads and rollers are covered in easy-clean vinyl.

Assembly

Although the bench arrives partially assembled, it is necessary to tighten all the bolts before use. It shouldn’t take longer than about 15 minutes to have it ready for use. A socket wrench will help with assembly, but is not essential. When set up, it measures 54" x 26" x 17.5" and weighs 85lbs. The pad is 11.5" wide at the shoulders, and is 17.5" from the ground.

Operation

Suitable for and weights up to 1000lb (including user and weights). 7 position adjustable backrest and 4 position seat height adjustment. The backrest adjusts to -20 degree decline to +85 degree incline angles.

There are leg rollers to aid stability during decline exercises.

Storage / Transport

The Fitness Reality 1000 Super Max Weight Bench can be easily folded for storage. The folded size is 51" L x 23.5" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels included for easy relocation.

Warranty

10-year warranty on frame, 30 days on pads.

TOMSHOO Adjustable Folding AB Bench

The TOMSHOO Adjustable Folding AB Bench has a maximum rated weight of 440 pounds. It has multiple adjustments, and is very light and compact, easy to fold & store out of the way when you’re not using it.

TOMSHOO Adjustable Folding AB Bench

Construction

The frame is made of high quality steel, and the backrest and seat are thick foam covered in PU leather.

Assembly

While there is minimal feedback as this is a new product, the manufacturer claims it is fast and easy to assemble.

Operation

Suitable for weights up to 440lb (including user and weights). 8 level adjustable backrest, 3 level seat cushion height adjustment, and 4 level foam roller height adjustment, giving you a variety of different options.

The foam roller assists with ankle and knee positioning when using the bench.

Storage / Transport

The TOMSHOO Adjustable Folding AB Bench can be easily folded for storage. While unlike some of the heavier adjustable weight benches here there are no transportation wheels included, at 24lb this bench is light enough not to need them.

PowerBlock Sport Bench

The PowerBlock Sport Bench has a maximum rated weight of 550lb. The backrest has 5 adjustable positions – flat, 30 degree, 45 degree, 60 degree, and military. This bench is ideal for dumbbell and other strength training exercises.

PowerBlock Sport Bench

Construction

2” x 3” 14-gauge steel tube.

Assembly

This bench arrives mostly assembled, with one user claiming it takes less than 5 minutes to complete the assembly. When set up (flat position), it measures 50" L x 21" W x 16" H and weighs 57lbs. The seat is 12” wide at its widest point, and the backrest varies from 10” to 13” wide.

Operation

Suitable for weights up to 550lb (user and weights combined). 5 position adjustable backrest. The backrest adjusts between flat and 90 degrees, with 3 pre-defined angles in between.

Storage / Transport

Unlike some others here, the PowerBlock Sport Bench cannot be folded without disassembly. It does come with transport wheels and handle for easy manoeuvring.

Ironmaster Super Bench Adjustable Weight-Lifting Bench

The Ironmaster Super Bench Adjustable Weight-Lifting Bench has a maximum rated weight of 1000lbs. You can quickly configure this weight bench into 11 different angles. There are many optional attachments available for this bench, depending on what your needs are, such as Crunch Situp, Dip Bar Handles and Chin Up Bar.

Ironmaster Super Bench Adjustable weight-lifting Bench

Construction

Powder coated 11/12 gauge steel frame construction. Pads are heavy duty foam covered with stitched vinyl.

Assembly

This bench arrives almost completely assembled, all you are required to do is put the feet on, which should take less than 5 minutes to have it completely ready. When set up, it measures 41" L x 17" W and weighs 60lbs. The pad dimensions are 44" L x 10" W x 3” thick.

Operation

Suitable for user heights well over 6 feet, (though perhaps a bit high for shorter users), and weights up to 1000lbs. 11 position easily adjustable backrest. The backrest adjusts between 0 degree and 85 degree incline angles (no decline on this bench as supplied, though you can buy a situp attachment to enable this). The seat also has 3 adjustable positions.

Storage / Transport

No transportation wheels are included with this bench, though the manufacturer claims they are not required.

Warranty

10 year warranty with money back guarantee.

Body Solid GFID225 Folding Adjustable Weight Bench

The Body Solid GFID225 Folding Adjustable Weight Bench has a maximum rated weight of 800 pounds. The backrest has 7 adjustments, the seat position is fixed, and the manufacturer states it is rated for commercial use, so you would expect it to last in your home gym.

Body Solid GFID225 Folding Adjustable Weight Bench

Construction

Powder coated 2” x 3” steel frame construction.

Assembly

This bench arrives completely assembled. It is 58" long and weighs approx. 60lbs. The seat width varies from 10” to 15”, and the backrest is 7.5” wide at the top, and 9.5” wide at the base.

Operation

Suitable for users of most sizes up to at least mid 6 feet, and weights up to 800lb. 7 position adjustable backrest. The backrest adjusts between 0 degrees and 85 degree incline angles.

Storage / Transport

The Body Solid GFID225 Folding Adjustable Weight Bench can be easily folded for storage under a bed or in a closet. The folded size is 55" L x 16" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels are included for easy relocation.

Warranty

Lifetime warranty for in-home use.

How To Use An Adjustable Weight Bench

CAP Barbell Deluxe Utility Weight Bench

The adjustable weight bench!! Maybe you have never been to the gym, completed weight training or never ventured into the weights area? Perhaps you cant get past the cardio area without spending your whole hour session in there? If so, you are probably unsure of how to use an adjustable weight bench. You may have been lifting weights at your local gym but because you are unsure, never stopped to work out how that bench that people use for other exercises works, for fear of looking stupid trying to adjust the thing. Some who have seen an adjustable weight bench may not even have the slightest idea that it actually adjusts!

Weight benches are not just there to fill the gym floor. They are actually a useful piece of equipment to complete a variety of different exercises to train your arms, core and legs! There are 2 main types of workbench:

  • Non-adjustable weight benches made to be flat or set in a 90-degree chair based position
  • Adjustable weight benches created to give variation to training position

This article is here to educate you on how to use the adjustable weight bench to your benefit.

So if you are wondering how to adjust the weight bench before you walk in and give it a go yourself, then here it is!

There a variety of different models of adjustable weight benches. Overall they all work to do the same thing - change the position to increase or decrease the angle of the back. There are a hand full to almost a dozen positions you can utilize on an adjustable weight bench.

How to work a simple adjustable weight bench:

1. Step up to the long side of the adjustable weight bench

2. Find the adjustable knob located under the flattened back rest and place your hand at the top of the short end of the bench

3. Pull out the adjustable knob and pull the shirt edge of the bench up lightly

4. There should be slots for you to place the adjustable knob back into at points such as 30, 45, 90 degrees to create an incline or decline position.

5. Once you have found the right angle for you to work from let go of the adjustable knob to secure the position

6. Sit on the bench with your dumbbells or barbell in hand or on the ground next to you in the position you intend to begin your weighted exercise

7. Once you have completed your exercise, return the adjustable weight bench back to the flattened position ready for the next user

Tips on executing exercises on a weight bench:

Experiment

​Try placing the adjustable weight bench in a variety of different positions.  This will help you target different parts of a certain muscle or a different muscle all-together. For example, in the dumbbell chest press, placing the bench at an incline by a few degrees allows you to target your upper chest muscle fiber. Do not increase the angle to much as this can increase shoulder joint injury. Placing the bench at a decline will emphasize targeting the muscle fibers of your lower chest. So, experiment with the bench angles!

​Support

​Use the adjustable bench as a method of support if you are completing heavy overhead lifts. Adjust the bench so that the back rest is up right like a chair and you are able to sit comfortably against it. By placing yourself in this position you will support your back. This prevents you from rocking back and forth using momentum to lift the dumbbell. You will have to rely on the strength and power of the muscle you are actually trying to train! Just ensure you brace your core muscles. Don't arch your back as you life of the bench, as this can cause injury.

Feet​

​Keep your feet flat on the floor or on the flat surface of the adjustable bench (choose which is more comfortable for you), do not lift them up and wiggle them in the air, particularly if you are a beginner. By lifting your feet off the floor or bench you place yourself in an unstable position where you place yourself at a risk of injury. Plus, you look like a silly cat wanting a belly rub so keep them down.

Now you know how to use the adjustable weight bench, get out there into the weights room and test it out for yourself and reap the benefits an adjustable weight bench can offer you!