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A range of weight benches is available to suit different lifestyle needs and fitness goals. When choosing a weight bench, people may consider factors such as their experience level, comfort, available space, and budget.
A quick look at 9 of the best weight benches
- Best adjustable: Flybird Adjustable Bench
- Best for firm support: Marcy Flat Utility Weight Bench
- Best foldable: Ativafit Adjustable Weight Bench
- Best for app support: Fitness Reality Bench
- Best for most exercises: Marcy Olympic MD 879 Weight Bench
- Best for workout ideas: Finer Form 5-in-1 Adjustable Weight Bench
- Best ready out of the box: GYMENIST Exercise Bench
- Best affordable: Everyday Essentials Steel Frame Flat Weight Training Bench
- Best for a heavy-duty bench: Bowflex 5.1S Stowable Bench
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.
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 re-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.
Medical News Today chooses fitness equipment that meets the following criteria:
- Price: MNT chooses products available for a wide range of budgets.
- Size and capacity: MNT selects products to suit people of different heights, weights, and strength.
- Connectivity: Where fitness equipment has fitness memberships or subscriptions, MNT ensures variation in classes and services that benefit a person’s health.
- Materials: MNT chooses products that have safe and durable materials that are easy to clean and maintain.
- Ease of use: MNT selects simple-to-use products that have clear instructions. If set-up is complicated, MNT chooses brands that offer a set-up or installation service.
- Quality: MNT chooses companies that adhere to high quality manufacturing processes that ensure its products are safe for personal use.
- Reputable: MNT chooses products from businesses that adhere to industry best practices and that offer reliable customer service and support.
Below are some of the best weight benches to purchase online.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Best adjustable: Flybird Adjustable Bench
| List price | around $240 |
|---|---|
| Weight limit | 800 pound (lb) |
| Dimensions | 34.65 x 15.94 x 10.63 inches (in) |
| Warranty | one year |
| Pro | does not require assembly |
| Con | according to reviews, it may be too tall for some people |
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.
Best for firm support: Marcy Flat Utility Weight Bench
| List price | around $120 |
|---|---|
| Weight limit | 600 lb |
| Dimensions | 43 x 14 x 17 inches |
| Warranty | two years |
| Pro | has a sturdy frame for support during workouts |
| Con | does not provide as many workouts as adjustable benches |
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.
Best foldable: Ativafit Adjustable Weight Bench
| List price | around $150 |
|---|---|
| Weight limit | 330 lb |
| Dimensions | no information available |
| Warranty | one year |
| Pro | offers a range of backrest positions |
| Con | has a lower weight limit than other options |
This adjustable and foldable bench offers six 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. People can fold it when the weight bench is not in use.
Best for app support: Fitness Reality Bench
| List price | around $150 |
|---|---|
| Weight limit | 800 lb |
| Dimensions | 59 x 23.5 x 48.5 in |
| Warranty | one year limited |
| Pro | comes with a fitness app that offers free features |
| Con | the MYCLOUDFITNESS app requires a subscription to access all features |
This adjustable bench offers a wide backrest and seat. 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.
Best for most exercises: Marcy Olympic MD 879 Weight Bench
| List price | around $330 |
|---|---|
| Weight limit | 600 lb |
| Dimensions | 80 x 47 x 61 in |
| Warranty | two years limited |
| Pro | inbuilt weight holders |
| Con | one of the more expensive options available |
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.
Best for workout ideas: Finer Form 5-in-1 Adjustable Weight Bench
| List price | around $160 |
|---|---|
| Weight limit | 660 lb |
| Dimensions | 34.25 x 13.78 x 10.24 in |
| Warranty | no information available |
| Pro | the company provides free PDF workouts |
| Con | some reviewers have difficulty making the bench flat |
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 it may suit small spaces.
Customers receive a free digital workout chart, which displays potential exercises for different bench positions.
Best ready out of the box: GYMENIST Exercise Bench
| List price | around $120 |
|---|---|
| Weight limit | 550 lb |
| Dimensions | 34 x 18 x 10 in |
| Warranty | one year |
| Pro | does not require assembly |
| Con | some reviewers state that the bench is not durable |
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.
Best affordable: Everyday Essentials Steel Frame Flat Weight Training Bench
| List price | around $40 |
|---|---|
| Weight limit | 600 lb |
| Dimensions | 40 x 16 x 19 in |
| Warranty | no warranty |
| Pro | comes with rubber feet to protect flooring |
| Con | this bench is not adjustable |
This flat bench has a durable frame and a support cushion. The bench also has rubber feet to help protect the floor underneath it.
The company states that the bench is easy to assemble and comes with a user-friendly manual.
While the bench does not have a warranty, Walmart offers a 90-day return policy.
Best for a heavy-duty bench: Bowflex 5.1S Stowable Bench
| List price | $349 |
|---|---|
| Weight limit | 600 lb |
| Dimensions | 61.3 x 28.1 x 49.5 in |
| Warranty | no information available |
| Pro | includes wheels for easy transport |
| Con | one of the more expensive weight benches available |
This adjustable bench allows for six positions, including a minus 20-degree decline and a 90-degree incline.
Bowflex states that this bench has a heavy-duty steel frame for durability. Additionally, the company says it has a space-saving design and transport wheels for easier storage.
The company does not state whether this bench benefits from a warranty.
The following table compares all the weight benches in this article.
| Dimensions | Weight limit | Warranty | List price | |
|---|---|---|---|---|
| Flybird | 34.65 x 15.94 x 10.63 in | 800 lb | one year | around $240 |
| Marcy Flat Bench | 43 x 14 x 17 inches | 600 lb | two years | around $120 |
| Ativafit | no information available | 330 lb | one year | around $150 |
| Fitness Reality | 59 x 23.5 x 48.5 in | 800 lb | one year limited | around $150 |
| Marcy Olympic Bench | 80 x 47 x 61 in | 600 lb | two years limited | around $330 |
| Finer Form | 34.25 x 13.78 x 10.24 in | 660 lb | no information available | around $160 |
| GYMENIST | 34 x 18 x 10 in | 550 lb | one year | around $120 |
| Everyday Essentials | 40 x 16 x 19 in | 600 lb | no warranty | around $40 |
| Bowflex | 61.3 x 28.1 x 49.5 in | 600 lb | no information available | $349 |
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.
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.
The
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. Specifically, strength training:
- 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
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.
Here we answer some questions about these products.
Are weight benches worth the cost?
A weight bench may be worth the cost if a person is looking for a piece of fitness equipment that allows most exercises.
Weight benches are versatile and people may use them for lifting dumbbells, chest presses, core exercises, and more.
Is an adjustable weight bench worth it?
An adjustable weight bench may be more suitable for people who prefer to use decline and inclines during their workout.
What can I use instead of a weight bench at home?
People may use any flat, stable, surface if they do not have a weight bench at home.
However, it is important to ensure that the surface can comfortably support a person’s weight and the weight of any other pieces of equipment, such as dumbbells.
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 a 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.