A Versatile Addition to Your Strength Training Routine
Exercise benches are an essential part of most gym setups, offering a stable and supportive surface for a wide range of resistance-based workouts. Whether you’re using free weights like dumbbells and barbells or focusing on bodyweight exercises, benches help ensure proper form, better targeting of muscle groups, and improved safety while training.
While traditionally found in gyms, more people are now investing in exercise benches for their home workout space thanks to their versatility and relatively compact size.
Why Use an Exercise Bench?
An exercise bench provides a secure and elevated platform that makes many exercises more effective and comfortable to perform. It supports your body, allows for better range of motion, and enables exercises that would be awkward or impossible to do on the floor – such as bench presses or incline chest flies.
They’re particularly useful when training the upper body, core, and lower back, and they work especially well in combination with free weights.
Types of Exercise Benches
There are several types of benches available, each designed for specific movements or types of training. Here’s a closer look at the main varieties:
Flat Exercise Benches
The flat bench is the most basic and commonly used type. As the name suggests, it’s a simple, flat, padded surface supported by sturdy legs.
Best for: Bench press, dumbbell chest press, bent-over rows, tricep dips.
Why use it? It provides a stable surface to perform upper body exercises safely and comfortably. Its simplicity also makes it the most affordable option for home gyms.
Bonus: Flat benches are slim by design, so your arms and shoulders aren’t restricted during movements.
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Incline Benches
Incline benches feature an adjustable backrest that allows you to position the bench at various angles, typically between 15 and 75 degrees.
Best for: Incline bench press, shoulder press, incline flys.
Why use it? By adjusting the incline, you can shift the focus of exercises to different muscle groups. For example, an incline chest press places more emphasis on the upper chest and shoulders.
Fitness tip: Many experts believe incline exercises offer more well-rounded development than flat-only training.
Ab Benches
Designed to target your abdominal muscles, ab benches are typically set at a decline angle, although many allow for adjustable settings.
Best for: Decline sit-ups, oblique crunches, weighted ab work.
Why use it? The decline position increases the range of motion, making abdominal exercises more challenging and effective.
Additional features: Footpads or leg hooks help keep your body stable and secure while performing core movements.
Multi-Purpose Benches
These versatile benches are a great investment if you want more functionality from a single piece of equipment. They can usually be adjusted to a flat, incline, or decline position, allowing for a full-body workout.
Best for: Full weight training routines including chest, shoulders, abs and back.
Why use it? You can do more with less – fewer pieces of equipment are needed, making them perfect for home use.
Extra features: Some models include leg developer attachments, preacher curl pads, or even a built-in rack for barbells. Always check the specs before purchasing to make sure it suits your training needs.
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Hyper Extension Benches (Roman Chairs)
These benches are designed for lower back strengthening, but they also target the glutes and hamstrings.
Best for: Back extensions, Roman chair sit-ups, glute and hamstring activation.
Why use it? Strengthening your lower back helps improve posture and reduces the risk of injury – particularly important if you lift weights regularly or sit for long periods.
How it works: You rest your hips and lower body on the padded surface while your upper body hangs forward. From here, you raise and lower your torso in a controlled manner.
Some variations of this bench have a seated design with leg restraints, where you perform a similar motion from a different angle.
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Choosing the Right Bench
When selecting a bench for personal use, think about:
- Your fitness goals – Are you focused on upper body strength, core training, or overall versatility?
- Available space – Some benches fold for storage, while others are more robust.
- Budget – Flat benches are the most affordable, while multi-purpose benches offer more features at a higher price.
- Safety – Make sure the bench has a high weight capacity, strong materials, and secure fastenings, especially if you’re lifting heavy.
Final Thoughts
Exercise benches are more than just a place to sit – they’re a foundational tool for anyone serious about strength training. Whether you’re doing classic chest presses or targeted core exercises, the right bench can dramatically improve your form, safety, and effectiveness.
With various types available to suit different training styles, there’s an exercise bench out there for every fitness level and budget. For help choosing the right one or for exercise guidance, browse our related pages or speak to a fitness professional.
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