Weight benches

A weight bench is a fundamental piece of equipment for any gym – whether professional or home-based. What defines a good bench? Is an adjustable or flat bench better? This section will introduce you to the basic parameters of a good weight bench.

FLAT or ADJUSTABLE?

A flat bench is cheaper and, in certain cases, more portable. You can easily pick it up and move it to the other side of the gym. With a flat bench, you can perform many exercises, including many where you don’t lie down – split squats/Bulgarian squats, dragon flags, various lunges, etc. It is also commonly used as a step-up to reach higher pull-up bars for shorter individuals.

The advantages of an adjustable bench are clear – it’s adjustable. Both the seat and backrest can be set to various angles, allowing for a wider range of exercises that require seated support or lying in an inclined position. Good adjustable benches are quite heavy but typically come with wheels.

So, which one should you choose? In all gyms that have the space, we recommend both. A common scenario is that the adjustable bench is used within a rack, where its versatility is most utilized. The simpler (flat) bench is moved around the gym and used for various exercises.

If space constraints prevent you from having both, your decision will primarily depend on your type of training and budget.

WHAT ARE THE BASIC PARAMETERS OF A GOOD FLAT BENCH?

A quality flat weight bench must:

  • Have excellent stability – the fact that the bench doesn’t move during exercise ensures not only safety but also allows you to focus on proper form.
    Despite the descriptions from many manufacturers, achieving flawless stability is not easy. It is influenced by welding methods, assembly joints, and materials used. You also need to consider the surface and unevenness of the floor.
  • Have a high-quality non-slip surface. As with everything, there are dramatic differences between available materials. Vinyl can be good or cheap. The bench surface should be durable (vinyl with a high abrasion count) and non-slip. You’ll appreciate that your back doesn’t slide during exercises.
  • Have sufficient padding thickness (foam). It’s easy to put 2-3 cm of foam on a board and call it done. Why don’t quality bench manufacturers do this? The goal is to achieve the ideal balance of firmness and comfort. Thicker and denser (firmer) foam is understandably more expensive. Thin benches use the board for firmness, which not only reduces comfort but also slightly limits movement. According to experts, thicker and firmer padding prevents many injuries.
  • Be easily portable. This criterion applies if we are talking about a multifunctional flat bench used for various exercises throughout the gym. Of course, there are also dedicated bench press benches – fixed to a structure.

WHAT ARE THE CRITERIA FOR A QUALITY ADJUSTABLE BENCH?

An adjustable bench should meet all the quality criteria of a flat bench, but additionally, it should:

  • Have minimal gap between the seat and backrest. When the bench is in a flat position, a gap is created between the seat and backrest. Quality benches minimize this gap thanks to construction solutions and precise manufacturing tolerances. With large gaps (5 cm or more), you may feel the bench’s frame/joint on your tailbone when lying down.
  • Have numerical incline indicators. A quality adjustable bench offers several backrest angle options (ideally 8 or more) – numerical labeling ensures there is no confusion. Some exercises require an exact incline, such as 45° – numerical labeling makes setting this easy.