Weight benches: Options, considerations, and alternatives

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This article explores what people should look for in weight benches, several weight benches to consider, alternative strength training equipment, and the associated health benefits and risks.

Types of weight benches

Weight benches come in four main categories:

• Flat weight benches: Supports heavy weights and are usually compact. They have no adjustable parts, making maintenance easy. However, they do not allow for changing angles, limiting the exercises a person can perform.
• Adjustable weight benches: Adjustable backrests and seats allow people to strengthen their muscles using various angles. However, having several moving parts make them prone to wear and tear.
• Olympic weight benches: These benches come with a multi-tiered racking system for a comfortable and safe reracking of barbells. A typical downside is their fixed angles and large size.
• Specialist weight benches: These types of equipment aim to target specific muscle groups by allowing precise movements and restricting certain motions. Examples of these include abdominal curl benches and preacher curl benches.

People should consider how they want to use their weight bench when choosing one.

What to look for in a weight bench

There are several factors that people might want to consider before buying a weight bench:

• Body type: The bench’s frame should match the person’s body type to ensure safety and stability.
• Price: More sturdy types and those with additional features are generally more expensive.
• Set up and storage: People should consider the time and ease of setting up the equipment. Some types come with wheels or are foldable for easy storage.
• Comfort: Check for the quality of upholstery and the thickness of the cushion to ensure comfort during training. A person should also ensure that the bench matches their height.
• Space: Some weight benches require a lot of space. If a person has limited room to work with, they can opt for a compact or folding bench.
• Warranty: People should consider the length and coverage of the equipment’s warranty.
• Maximum capacity: The weight capacity should cover the user’s weight and the maximum load of the weight they plan to use.
• Experience level: A beginner may have different training needs and experience than experienced lifters.
• Fitness goals: The equipment a person needs depends on their goals and the type of training and exercise they need. An individual should also consider the other equipment they will use with the weight bench.
• Upgrades: If a person is looking for long-term use, they may opt for upgradable benches. These types allow people to add accessories, such as preacher pads and leg extension attachments, which help progress training.

People can check brand websites and product specifications for measurements and recommendations. Researching online reviews can help with identifying the best product for their needs.

List of weight benches

Please note that the writer of this article has not tried these products. All information presented is purely research-based.

Flybird Adjustable Bench

This adjustable weight bench features a unique triangular structure. It offers seven backrest settings, three seat adjustment options, and two footpad positions.

It is compact when folded but can accommodate people up to 6 feet 2 inches (in) in height. It also does not require assembly.

This bench has 2-in soft foam padding with a faux leather cover.

• dimensions: 49.2 x 15.7 x 44.5 in (30 x 16 x 9 in when folded)
• weight capacity: 700 pounds (lb)
• warranty: 1-year warranty on the frame, 30-day warranty on the pads

Marcy Flat Utility Weight Bench

This bench uses a sturdy steel tube frame with a powder-coated finish to protect it from wear and tear.

Its boxed upholstery and high-density foam provide comfort and firm support during workouts.

The company claims this is a versatile bench that features a space-saving design.

• Dimensions: 43 x 14 x 17 in
• Weight capacity: 600 lb
• Warranty: 2-year manufacturer warranty on parts

Ativafit Adjustable Weight Bench

This adjustable and foldable bench offers seven backrest pad positions.

It also comes with two detachable resistance bands for resistance training and a soft foam padding foot support. This enables users to perform a range of exercises.

The cover comprises polyurethane leather and wipes clean.

• Dimensions: 33.07 x 12.6 x 12.4 in
• Weight capacity: 330 lb
• Warranty: 30-day money-back guarantee

Fitness Reality Bench

This adjustable bench offers a wide backrest and seats. Its backrest also allows for 12 adjustment options, including incline, flat, and decline positions.

It has a detachable leg hold-down bar with three adjustments. The bench is foldable, while the company claims it is easy to store.

This weight bench comes with the MYCLOUDFITNESS app for basic workout tracking and activity reports.

• Dimensions: 59 x 23.5 x 48.5 in (51 x 23.5 x 9 in when folded)
• Weight capacity: 800 lb
• Warranty: 1-year manufacturer warranty for replacement of parts

Marcy Olympic MD 879 Weight Bench

This versatile bench has a two-piece design, with a bench and a separate squat rack with two bar catches.

It also offers several features, such as an adjustable back pad, an adjustable arm curl pad, a curl handle, and a leg developer. It can sit in incline, flat, and decline positions.

The bench has pegs for storing weights and consists of a steel frame and vinyl covers for durability and safety.

• Dimensions: 65.75 x 65.5 x 64.5 in
• Weight capacity: 600 lb
• Warranty: 2-year limited factory warranty

Finer Form 5-in-1 Adjustable Weight Bench

This adjustable bench allows for five different positions, including incline, flat, and decline. It also has eight back pad settings and three seat settings. The bench is foldable and compact so that it may suit small spaces.

Customers receive a free digital workout chart, which displays potential exercises for different bench positions.

• Dimensions: 41.3 x 13 x 49.6 in
• Weight capacity: 660 lb
• Warranty: 1-year manufacturer warranty

GYMENIST Exercise Bench

This foldable bench features six backrest adjustments, three seat adjustments, and three leg adjustments.

Users can rotate the legs of the bench to stabilize it on uneven floors. People should always ensure they are exercising on stable and safe equipment and surfaces.

The bench comes with a back pillow and a soft padded foam footrest. It does not require assembly and is ready to use out of the box.

• Dimensions: 34 x 18 x 10 in
• Weight capacity: 500 lb
• Warranty: 1-year warranty

Alternatives

There are alternative types of resistance and strength equipment a person can consider, including:

• Power tower: An all-in-one piece of equipment that uses a person’s body weight for a full upper body and abdominal workout.
• Kettlebells: Cast-iron weights with handles that come in various weights. A person can incorporate this versatile equipment in many types of exercises.
• Pull-up bars: This tool consists of a bar on a stand that individuals can use for several upper body workouts.
• Suspension trainers: This type of equipment uses a person’s body weight and gravity to add resistance during suspension training.

Learn about the best home gym equipment.

Strength training and health

The World Health Organization (WHO) recommends adults aged 18–64 years perform 75–150 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity activity throughout the week. They also advise moderate-to-high muscle-strengthening activities on major muscle groups for 2 or more days a week.

According to the National Institutes of Health (NIH), strength training offers numerous health benefits:

• strengthens muscles
• supports bone health
• improves food metabolism and reduces the risk of diabetes
• lowers the risk for stroke and other chronic diseases
• improves self-esteem

A recent 2019 study found that as little as an hour a week of resistance exercise may reduce the risk of all-cause death and cardiovascular disease.

One 2014 study found that muscle strengthening and conditioning exercise may lower the risk for type 2 diabetes.

Research in 2016 also found that people with high muscle mass and low fat mass had a lower mortality risk than other body composition types.

Summary

Weight benches are versatile pieces of workout equipment that can support a wide array of workouts. Adaptable and adjustable benches allow people to perform different exercises and work out more muscle groups. However, these benches usually cost more than static options.

A person looking into buying a weighted bench must consider their exercise and lifestyle needs, such as available space for the bench, fitness goals, and budget. Comparing online customer reviews can help narrow down the many options.

Please note: Medical News Today does not imply warranty of fitness for a particular purpose or endorse any of these applications. Nobody at MNT has evaluated these apps for medical accuracy. The Food and Drug Administration (FDA) has not approved them unless otherwise indicated.