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The weight bench - the space-saving alternative to the weight station
If you want to train your muscles effectively at home, you don't need much more than a few dumbbells and barbells along with a weight bench. High-quality weight benches are the basis for an efficient and safe workout. Through the many exercise options you train especially the muscles of the back, arms, legs and buttocks. But which weight bench is the right one? What are the advantages? And what to look for when buying?
What types of weight benches are there?
Basically, there are four types of weight benches, which differ in their equipment and thus the training possibilities. In detail, these are classic flat benches and flat benches with integrated ab trainers as well as models with adjustable backrests and special presser benches. Which bench is the right one depends on the personal requirements.
- Flat bench: The classic flat bench has a solid construction and is characterized by a wide lying surface. Heavy feet make them extremely sturdy and significantly heavier than many multi-function models. As a rule, however, these weight benches are not foldable. They are ideal for basic dumbbell training as well as exercises with your own body weight. But flat benches are also suitable for bench presses and for exercisers with higher body weights due to their enormous stability.
- Flat bench (incl. ab trainer): Even with a normal flat bench, the whole body can be effectively trained. However, models with abdominal trainer have an extension with adaptive leg fixation. This provides more stability during abdominal exercises such as crunches and sit-ups and makes the workout more comfortable.
- Adjustable weight bench: With adjustable weight benches (also: multi-weight bench), the backrest can be adjusted in several steps up to the vertical position. Due to the different angles, multi-benches allow for a wider range of exercises to load the muscles in a variety of ways. From incline bench presses to Scott curls with dumbbells to reverse flies, a lot is possible.
- Presser bench: The presser bench is a training bench with an integrated rack for barbells. This makes it the ideal compromise for all those who want to use their weight bench mainly for bench pressing. Unlike the flat and multi weight bench, it is not necessary to buy additional shelves.
Accessories for weight benches expand the training spectrum
Weight benches are the basis for a solid workout. With the right additional equipment, however, the spectrum can be expanded significantly. With a dumbbell rack, exercises like incline bench press, barbell bench press or military presses with flat and multibank are no problem. However, some weight benches can also be expanded with additional modules such as curl desks, adaptive locks for abdominal training or devices for leg training.
What should I look for when buying a weight bench?
If you want to buy a weight bench, you should pay attention to some quality features in order to train effectively and safely while having fun. The six key criteria are weight, user weight, space requirements and padding: - Weight: A heavy weight bench is built more solidly. This gives it more stability for training with heavy weights. For users who only train with light weights or without additional weights, a light weight bench is sufficient. - User weight: Manufacturers of weight benches usually specify the maximum load their products are designed for. While many simple flat benches can only hold up to 120 or 140 kilograms, the maximum load capacity of higher-quality presser benches and multi-benches is over 200 kilograms. If you weigh more yourself or want to work out with heavy weight, you should go for a load-bearing model. - Space requirements: Weight benches are basically very space-saving training equipment. However, if you only have limited space available, you should go for a folding model. Such a model can be easily stored under the bed or next to a cupboard after exercise. - Padding: High-quality padding material is essential for a high level of training comfort without pressure points. In addition, the surface should be water-repellent, washable and as breathable as possible. Tear-resistant EVA material has proven to be particularly useful here. Some manufacturers also rely on anti-slip material, so that the upper body always remains optimally in position, even during intensive training.
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