Bench
Flat benches or weight benches are crucial for any gym setup. You’ll find various types to choose from, but they generally fall into two categories: non-adjustable flat benches and adjustable weight benches.
As the name implies, a classic flat bench is flat and features a padded surface without any adjustable angles. It’s perfect for exercises like bench presses and many others (see below) that need a stable base for a secure seat.
On the other hand, an adjustable weight bench typically has two cushions, both of which can often be adjusted. This allows the flat bench to transform into an inclined bench or a decline bench.
When shopping for a flat bench for your home gym, the most crucial factor to consider is the maximum load capacity. Inexpensive weight benches often have a limit of 150 kg, which can be easily reached during exercises like bench presses. Ideally, you should look for a flat bench with a maximum load capacity of over 350 kg.
Working out with a flat bench
You can perform the following exercises with a flat bench.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Barbell Skull Crusher | Triceps training |
Medium |
Isolation exercise |
| Barbell Step-Ups | Thigh training |
Medium |
Compound exercise |
| Bench Dip | Triceps training |
Easy |
Compound exercise |
| Bench Press | Triceps training |
Medium |
Compound exercise |
| Close-Grip Bench Press | Triceps training |
Medium |
Compound exercise |
| Dumbbell Bench Press | Chest training |
Medium |
Compound exercise |
| Flys | Middle chest |
Medium |
Isolation exercise |
| Hyperextension on the Bench | Lower back |
Medium |
Isolation exercise |
| Pull-Over | Chest training |
Hard |
Compound exercise |
| Seated Barbell Calf Raise | Calves training |
Easy |
Isolation exercise |
| Seated Dumbbell Calf Raise | Calves training |
Easy |
Isolation exercise |
| Seated Good Mornings | Lower back |
Hard |
Isolation exercise |
| Single Arm Dumbbell Row | Neck training |
Medium |
Isolation exercise |
| Step-Ups Sideways, with Dumbbells | Thigh training |
Medium |
Compound exercise |