What Types of Weight Benches Are There?

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Buying a workout bench for someone who has just started working out or has never bought home workout equipment before, is not an easy decision. There are numerous types of weight benches with various functions and features. Plus, the price can be from $50 up to a thousand. So, it is not easy to determine which one to get.

Here you will learn the various types of equipment, what they are good for, their pros and cons. So, you will know which is the best home gym bench for you.


Weight Bench Types

1. Flat Bench – Basic but useful

flat benches

Credit: www.roguefitness.com



It is a basic weight bench, but very versatile. With the help of it, you can perform the most beneficial upper body exercises that require a stable flat position such as flat chest press with barbell or dumbbells, flyes, etc. You can also use it for sitting exercises like dumbbell biceps curl or shoulder presses. So, for weight lifting, it is very beneficial.

However, it can also be used for cardio training to perform such plyometric exercises like high jump, or step ups.

Typically, quality flat benches have high weight capacity and stable because no unique mechanism is included (you cannot adjust them). Hence, they are suitable for trainees lifting heavy weights.

Also, compared to other benches on this list, they cost less and takes up less space.

Related: Check out the best flat benches here



Since the board is not adjustable, you cannot perform incline and decline exercises, just flat ones. This way you can have fewer types of activities.

Keep in mind that if you want to do barbell presses such as chest press, you need to have a power rack or other types of stand to place the bar. Never lift heavy weights without a frame!


Features to check out

  • Stability: the more extensive the stabilizers and heavier it is, the better.
  • Weight capacity: If you want to lift massive weights on it, stick to high capacity, minimum 400 lb.
  • The cushion of the board: Not too thick, nor too thin. About 2-2.5 inches.
  • The workout bench size to know if it fits to your height.

To sum up, a flat bench is a good buy for anyone who needs flat equipment to work out on with dumbbells. But, a power cage is required for lifting weights with barbell safely.


2. Adjustable Workout Benches – For complete dumbbell training

types of weight benches



These types of benches are the most popular since, besides the flat level, you can set them to incline and decline levels. With that, you can do far more types of exercises targeting a particular muscle group better. For example, you can do inline presses to focus on your upper chest or decline for your lower pecs.

Depending on the model you can choose from 5-6 levels plus flat, but some products support 10 or more.

In most of the cases, adjusting the level of the board is a piece of cake. You may use a pin, or some benches come with a “ladder” adjustment which is the safest and most stable.

Finally, even if they are packed with many functions, they do not require much space.

Related: Best adjustable weight bench reviews



Because of the flexible board, there might be problems, but that depends on the item you want to buy.

One typical issue can be the gap in the flat position. An adjustable bench has two parts: the backrest and the seat. To get the flat level, you need to place these parts into horizontal position, and with that, a gap is made between the two. If the hole is too broad, it is uncomfortable to work out on it.

Also, cheaper models are maybe not as stable during workout when they are set to incline or decline level. A minimal wobbling is acceptable, but too much is annoying and might be dangerous.

Plus, the weight capacity is not that much. Cheap equipment has about 300 lb which is OK for an average trainee, but not for a pro. But there are better models at a higher price.

And, finally, for barbell exercises, you need to get at power rack as well.


What to check out:

  • Weight capacity
  • Stability
  • Number of levels
  • Cushioning of the backrest and seat
  • Gym bench size

To conclude, an adjustable bench is a versatile piece of equipment, for flat, decline and incline dumbbell exercises. But, a rack is required for barbell training.


3. Olympic Weight Bench Equipment – The winner

olympic workout bench


These benches provide the best user experience since they have all the features of the previous two equipment, plus you can do barbell presses safely.

Most of the models come with an adjustable board so you can do incline, decline and flat exercises.

Thanks to the adjustable barbell rack they come with they have extensive design, so they are more stable than the previous ones. Plus they are compatible with Olympic bars. This rack provides even more ways to exercise since you can do for example shoulder barbell presses or you do not have to lift the bar from the ground when you want to do biceps curls. (some equipment comes with a separated squat rack)

Finally, they have rather high weight capacity.


They are more pricey and have a large footprint.


What to check?

The same functions and features, but if you are a powerlifter, get a high monster with very high max capacity.


4. Benches with accessories

workout bench attachment

Flat, adjustable and Olympic benches may come with various accessories. Sometimes these extras come with the product, but in most of the cases, you have to buy them individually.

I think, the leg curl/extension attachment is the most beneficial since you can strengthen your legs as well. But, you need to have weight plates to use it.

Another one is the preacher curl attachment which is useful to shape your biceps with barbell or dumbbells. If you have money, get it, but I do not believe it is a must.

A few benches also allow to add a lat pulldown attachment providing even more types of exercises for you back, and arms (triceps pulldown.) However, I’m skeptical if an Olympic weight bench with lat tower is as stable as a standard machine.


5. Abdominal benches

ab bench

These are made for performing sit-ups and other abdominal exercises. You can choose from some decline bench adjustments to find the most suitable resistance level for your abs training. Basic ab boards come with 4-5 degrees, but better ones support up to 12.

Also, for a bit more price you can get an abdominal bench that has high weight capacity and flat level so that you can use it as a workout bench. But, the primary purpose of this equipment is performing abdominal exercises.

Related: Check out the best sit up benches here.


What weight bench should I buy?

  • If you are a power user who is serious about weight training, get an Olympic bench.
  • If you an average or intermediate level trainee who want to workout at home with dumbbells, get an adjustable one.
  • If you have lack of money or space and not so serious about strength training, get a flat one.

Have you got any questions? Feel free to ask below.

Learn what types of weight benches are available for a home gym. Check their pros and cons to know which is the most suitable for you. #weightbench #workout

One Response

  1. Sean

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