How familiar are you with weight benches? Designed to offer a stable platform for strength training exercises, a good bench can be extremely versatile, making it a cornerstone choice for the home gym.
Weight benches are compatible with a wide range of workout equipment including free weights like barbells and dumbbells, as well as various machines. They also support countless bodyweight exercises - your imagination is the limit.
For home gyms, when the aim is to get as much use out of every item, the bench is a piece not to look past. So let's get into it.
Types of Benches
A bench is a bench, right? Well, not all benches are made equal. There are four main types of benches:
- Flat Benches
- Adjustable or FID Benches
- Olympic Benches
- Specialty Benches
We'll touch on all of these bench types, but for most home gyms, Flat or Adjustable benches usually make the most sense.
Flat Benches
Tough, sturdy & versatile, the flat bench is a staple choice in both home & commercial gyms around the world. The lack of moving parts means that flat benches are strong and great for lifting heavy weights, whilst also weighing less than their adjustable counterparts. This means they're easy to move out of the way in small spaces!
| Pros | Cons |
Strong & Durable - great for heavy lifting. Durable - no moving parts makes them super hard wearing. Compact & Light, so are easy to move. Generally the cheapest type of bench | Not adjustable, so only suitable for supine exercises No back support if you're doing seated exercises For safety reasons, most barbell exercises should be done with a power rack |
Suitable Exercises:
- Bench Presses
- DB Flies
- DB Rows
- Seated Shoulder Press (without back support)
- Tricep Dips
- Skull Crushers
- Seated Bicep Curls
- Step Ups
- Bulgarian Split Squats
- Glute Bridges
- Lateral Step Overs
- Leg Raises
- Crunches
- Seated Knee Tucks
- Bench V-Ups
The list goes on - flat benches are a great bang for buck choice!
Who Should Buy a Flat Bench:
• Beginners looking for a solid, reliable bench.
• Lifters who prioritise stability and durability.
• Those with limited space, or who need to move the bench a lot, as flat benches are typically more compact and lightweight.
Adjustable/FID Benches
Adjustable and FID (Flat, Incline, Decline) benches offer the greatest flexibility, making them an excellent choice for home and commercial gyms alike. The ability to adjust the bench to different angles allows for a wider variety of exercises, targeting multiple muscle groups more effectively. While they are generally heavier and more complex than flat benches, their versatility makes them a worthwhile investment for serious lifters.
There are two main types of adjustable benches - those with flat & incline positions, and FID benches with flat, incline, and decline positions. These are going to be the most versatile benches - as they have the widest range of settings.
Pros | Cons |
Versatile, adjustable to flat, incline, and decline positions. Target multiple muscle groups with varied angles. Comprehensive workouts, supporting various exercises. Adjustable seats and backrests for better support. | Heavier and bulkier, harder to move. More expensive than flat benches. More moving parts, requiring maintenance. Less stable under heavy weights. Have a gap in the padding when flat (Our No Gap Bench fixes that) |
Suitable Exercises:
All the same exercises as a flat bench, plus:
- Incline Bench Presses
- Decline Bench Presses (For FID Benches)
- Incline Dumbbell Flyes
- Chest-Supported Rows
- Shoulder Presses
- Seated Dumbbell Curls
- Reverse Flies
- Incline Skull Crushers
- Seated Leg Raises
- Incline Crunches
- Decline Sit-Ups (For FID Benches)
- Incline/Decline Push-Ups (For FID Benches)
The list goes on – adjustable benches offer a versatile and comprehensive workout solution!
Who Should Buy an Adjustable Bench:
- Intermediate to advanced lifters who want to target specific muscles.
- Home gym owners looking to diversify their workout routines.
- Those with sufficient space and budget to accommodate a more complex bench.
Specialty & Olympic Benches:
Specialty and Olympic benches are designed for specific exercises and heavy-duty lifting. While they offer targeted support and exceptional stability, their specialised use and large size make them less common in home gym setups.
| Pros | Cons |
Targeted training for specific muscle groups. Olympic benches have exceptional strength and stability for heavy weights. Increased safety during specific movements. Highly durable, built to withstand heavy use. | Limited versatility, focused on specific exercises. Require significant space in a home gym. Generally more expensive. Large and heavy, needing a dedicated space. Primarily designed for specific movements. |
Suitable Exercises:
Suitable exercises will depend on the machine - generally, speciality benches are designed for a single exercise in mind. Some of the machine types include:
- Preacher Curl Bench: Ideal for performing preacher curls to isolate and build biceps.
- 45-Degree Back Extension Bench: Designed for back extensions to strengthen the lower back, glutes, and hamstrings.
- Adjustable Sit-Up Bench: Perfect for sit-ups and crunches to target the abdominal muscles.
- Captain’s Chair Bench: Excellent for leg raises and knee tucks to work the core muscles.
- Vertical Bench: Suitable for vertical bench presses and shoulder presses to develop shoulder and chest muscles.
- Olympic Bench: Designed for barbell bench press, but some Olympic benches are designed for incline/decline presses.
Who Should Buy a Specialty/Olympic Bench
• Dedicated lifters needing equipment for targeted muscle training.
• Serious lifters focusing on heavy barbell training.
• Advanced users looking for specialised exercise support.
• Commercial gyms needing robust and durable equipment.
• Large home gyms with ample space for additional equipment.
The Choice is Yours
Choosing the right weight bench for your home gym is crucial to maximise your workouts and achieve your fitness goals.
Flat benches offer simplicity, durability, and a great starting point for beginners or those with limited space.
Adjustable/FID benches provide the versatility needed for a wide variety of exercises, making them perfect for those looking to diversify their workout routines.
Specialty and Olympic benches, while highly effective for targeted and heavy-duty training, are best suited for advanced users and larger gym setups.
No matter your fitness level or space constraints, there’s a weight bench to meet your needs. Investing in a quality bench will enhance your strength training regimen, providing the support and stability required for safe and effective workouts.
VERVE's Recomendations
VERVE Commercial FID Bench V2
If you want the biggest variety of exercises in the one bench, then this is for you. At 38.5kg, the heavy duty powder-coated construction of this bench has the most adjustability out of any of VERVE's benches - 7 stages for the back rest and 4 for the seat pad.
View ProductVERVE Commercial Adjustable Bench
A fan favourite here at VERVE: Built to last, this thing is solid. It features 6 stages of angle adjustments from flat to 80 degrees upright, and 2 stages in the seat pad. A great choice for adding inclined exercises to the home workout rotation.
View ProductVERVE Commercial Flat Bench
The VERVE commercial flat bench is the biggest and strongest of all our benches on the market. The bench is made from powder-coated 3mm 75x75 steel capable of literally anything you throw at it, backed up by our LIFETIME FRAME GUARANTEE. In our testing we saw it comfortably handle 1,230KG of iron plates.
View ProductCheck Out The Rest Of The VERVE Range
