Vulcan Fitness — the go-to for great quality weight benches
A weight bench is an essential piece of equipment every home gym should have. They are integral for exercises that form part of most strength training programs, including bench presses and shoulder presses. Your weightlifting bench is something you will use in most sessions, and it plays an important role in supporting you while you lift (potentially) hundreds of kilos over your body! While you can get away with going cheap on some parts of your home gym, we do not recommend skimping out on your bench. This guide sets out what to look out for when picking a quality bench for your home gym. The first thing to consider is what type of bench are you going to buy – a flat bench or an adjustable bench.
It typically consists of a padded seat and backrest, and may have additional attachments such as a rack for holding barbells or dumbbells, or a leg extension attachment for working out the legs. Weight benches can be used for a variety of exercises, including bench presses, flyes, curls, and leg extensions. They come in a range of styles and sizes to accommodate different users and exercise needs, and can be found in commercial gyms, as well as in home gyms.
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An adjustable bench has a backrest that can, as the name suggests, be adjusted to several different angles. This increases the versatility of the bench and allows you to perform a range of additional exercises, which in turn allows you to better target specific muscle groups. Depending on the model of the bench, you can go anywhere from a decline angle of 30 degrees, up to an incline of around 90 degrees.
A flat bench is just that – flat. The seat/padding is a single piece that does not move and cannot incline or decline. They are generally lighter and cheaper than an adjustable bench due to their solid one-piece construction. They are a good option if you are not looking to perform any incline exercises. Given space is often at a premium in a home gym, we would suggest going for an adjustable bench due to the added versatility. Once you have decided what type of bench you are going to buy, it is time to look at some of the key features that make a quality bench.
What exercises can I do on a Weight Bench?
A weight bench is a versatile piece of exercise equipment that can be used to perform a variety of exercises targeting different muscle groups. Here are some exercises you can do on a weight bench:
- Bench press: This is a classic exercise that primarily targets the chest, but also works the shoulders and triceps. Lie on your back on the bench, grasp the barbell with your hands shoulder-width apart, and lower it to your chest before pressing it back up.
- Incline bench press: This exercise is similar to the bench press, but is performed on an incline bench with the head higher than the feet. This primarily targets the upper chest, but also works the shoulders and triceps.
- Decline bench press: This exercise is similar to the bench press, but is performed on a decline bench with the head lower than the feet. This primarily targets the lower chest, but also works the shoulders and triceps.
- Dumbbell fly: This exercise primarily targets the chest. Lie on your back on the bench with dumbbells in each hand, then lower your arms out to the sides before bringing them back up.
- Shoulder press: This exercise primarily targets the shoulders. Sit on the bench with your back against the pad, grasp the dumbbells with your hands at shoulder level, then press the weights up overhead.
- Tricep extension: This exercise primarily targets the triceps. Sit on the bench with your back against the pad, grasp the dumbbell with both hands, and lower the weight behind your head before bringing it back up.
- Leg extension: This exercise primarily targets the quadriceps. Sit on the bench with your back against the pad, grasp the handles with your hands, then extend your legs out in front of you.
- Leg curl: This exercise primarily targets the hamstrings. Lie face down on the bench with your knees at the edge, then curl your legs up towards your butt.
Remember to always use proper form when performing exercises on a weight bench to avoid injury and maximize results
What are the benefits of having a weight bench at your home?
Having a weight bench at home can offer many benefits for people who are interested in strength training or maintaining their fitness levels. Here are some benefits of having a weight bench at home:
- Convenience: One of the primary benefits of having a weight bench at home is the convenience of being able to work out on your own schedule, without the need to travel to a gym or fitness center. This can be especially helpful for people with busy schedules or those who live far away from a gym.
- Variety: A weight bench provides a versatile platform for performing a variety of strength training exercises. With the addition of free weights, resistance bands, or other equipment, you can target different muscle groups and work towards specific fitness goals.
- Cost-effective: While purchasing a weight bench and related equipment may require an initial investment, it can be a cost-effective solution in the long run. Over time, the cost of a gym membership can add up, and having a weight bench at home can save you money in the long term.
- Privacy: Some people prefer to exercise in a private setting, rather than in a crowded gym. With a weight bench at home, you can work out in the privacy of your own space.
- Comfort: Home workouts can be more comfortable and personalized, as you can choose your own music, wear comfortable clothing, and avoid waiting in line for equipment.
- Consistency: By having a weight bench at home, you can maintain a consistent workout routine, which can be especially important for people who struggle to make it to the gym regularly.
Overall, having a weight bench at home can offer many benefits for people who are interested in strength training or maintaining their fitness levels. However, it's important to remember that proper form and safety are crucial when using weights or exercise equipment.👉👉 READ OUR BENCH BUYING GUIDE 👈👈