Different Types of Workout Benches & their Benefits

No gym or fitness studio can be complete without a couple of workout benches. Because the different types of workout benches help you perform various exercises, such as the pullover, bench press, bench dips, DB leg extension, DB leg curl, and IYT raises. That’s why I’ll share the six types of gym benches that you can use to do workouts at home and in the gym.

The workout benches are different in terms of usability, features, brand, and prices. So, I’ll share the pros and cons of each workout bench that’ll help you decide which can suit you the most.

List of All types of Workout benches used in the Gyms

  1. Flat Bench
  2. Adjustable Workout Bench
  3. Preacher Curl Bench
  4. Olympic Weight Bench
  5. Foldable Workout Bench
  6. Abdominal or sit-up Bench
  7. Multi-Functional Strength Training Bench

All of these gym benches have different use and purpose that we’ll discuss in the post. Other than that, you’ll also see what exercises you can do at the gym or home using the above benches.

Pros and Cons of Different Types of Workout Benches

1. Flat Weight Bench

Dumbbell Chest Exercises


A flat bench is the most common yet most popular workout bench. A simple-looking flat gym bench has several advantages, such as they provide stability and allowing you to perform many exercises with comfort.

One more benefit of flat benches includes making them incline by placing some thick stuff under the bench.

It is also more economical than other weight benches.


But you can only perform the limited exercises on the flat benches because they are not adjustable.


You can use flat benches to train your upper body specifically. The main exercises you can perform on a flat bench include; Flat Bench Press, Dumbbell Bench Press, Lying Triceps Extension, and Dumbbell Rowing.

2. Adjustable Workout Bench


The adjustable weight bench provides you with many options to perform several exercises than a simple flat bench.

The adjustable workout bench works as a flat, incline, and decline bench that allows you to target specific muscles with dumbbells and barbells.

It can be an efficient choice for a home gym.

The crucial exercises you can do with the help of an adjustable workout bench include incline bench press, skull crushers, back-supported Arnold press, incline bicep curl, and chest-supported inverted rows.

The adjustable weight benches also protect the lower back and reduce the risk of injuries or cramps.

Moreover, you’ll also be able to lift more weights in the seated position during the overhead press and dumbbell overhead tricep extension with the back support.


  1. The good quality flexible workout benches are costly.

3. Preacher Bench For Gym Workout

A preacher bench is different from the usual exercise benches.


A preacher curl is designed to target the bicep muscles specifically.

Purpose And Use Of Weight Benches

A preacher curl is one of the best workouts you can do to grow your biceps.

You can train your biceps with both dumbbells and barbells on a preacher’s bench.


  1. You can’t train different muscles other than the biceps.
  2. Not suitable for a home gym.
  3. The cost is similar to flexible workout benches.

4. Olympic Weight Bench

The Olympic weight bench is pretty popular in well-designed gyms and fitness clubs. It is an advanced-level professional weight bench that is wider and longer.

Best types of workout bench

It is more than just a bench because it has additional equipment, such as a squat rack attached to it.


The Olympic workout bench is a piece of complete workout equipment that allows for doing some advanced exercises such as shoulder presses, bench presses, squats, overhead presses, and a lot more.

The Olympic weight benches are durable because they are high-quality products, such as composite steel and thick pad.

They can hold the maximum weights compare to the other types of workout benches.


  1. The Olympic weight benches are costly and only suitable for gyms and fitness clubs only.
  2. They require pretty much a space and are not suitable for the home gym.

5. Foldabdle Workout Benches


1) The foldable workout benches are adaptable, efficient, and effective. You can carry it whenever you go on holiday.

Types of weight benches
Source: Google

2) The foldable exercise benches are affordable, flexible, and comfortable and allow you to perform various incline and flat exercises such as bench presses and dumbbell pullovers.

3) It is suitable for beginners, females, and home gyms.


  1. A foldable workout bench comes with some limitations; for example, they can only hold limited weights depending upon the size of the bench.

6. Ab Workout gym Benches

Sit-up workout bench
Sit-up workout bench


An abdominal or sit-up bench helps you train your abs and obliques. It will give you the option to perform various exercises such as reverse crunches, leg raises, oblique crunches, and more.

You can also do other exercises on a sit-up bench, such as a decline bench press and decline flyes.

It also comes with a flexible option and has foot rollers used to lock the feet to maintain stability.


An abdominal bench is mainly used for the training of the core muscles. So you won’t do plenty of exercise for other muscles group.

7. Multi-Functional Strength Training Bench

Multi Functional Workout Bench
Multi-Purpose Workout Bench


  1. A multi-functional bench allows you to perform a plethora of exercises.
  2. Strong and durable
  3. Suitable for a home gym
  4. It is moveable, so you can shift anywhere you like.


  1. Expensive

A list of Top 15 Bench Workouts

You can do a myriad of exercises with the help of the weight benches.

Let’s take a look at some of the best bench exercises.

  1. Bench Press
  2. Dumbbell Press
  3. Lying Tricep Extension
  4. Incline Bicep Curl
  5. Preacher Curl
  6. Dumbbell Pullover
  7. Incline Prone Bicep Curl
  8. Inverted Chest Row
  9. Incline Crunches
  10. Reverse Dumbbell Fly
  11. Concentration Curls
  12. IYT Raises
  13. Dumbbell Shoulder Press
  14. Kneeling Dumbbell Row
  15. Dumbbell Leg Extension

You can also check out the best dumbbell floor exercises that you can do on the floor without a bench.

What are the best weight benches for home workouts?

A flat workout bench is affordable, comfortable, and helpful if you do the workout at home.

If you are searching for a weight bench that can be folded and carried easily anywhere, you can get a folding one.

Although I suggest you buy an adjustable bench that is quite helpful for the home gym because this will allow you to perform numerous workouts.

The preacher bench and the Olympic bench are both not suitable for home gyms.

What is the average cost of the weight benches?

The prices entirely depend on the different types of weight benches.

But, of course, you have to pay more for a bench with high functionality and the best quality.

On the other hand, poor-quality benches are also available at low prices on various platforms.

However, the average price is approximately $100. But at the time of offers and discounts, you can get a pretty decent bench for around $70.

The more functional benches with superior quality can cost you approximately $300 to $400.

things to look at the time of purchasing the Weight Bench

When choosing the best weight bench, you should keep in mind the three essential things: Durability, Adjustability, and Weight Capacity.

All types of weight benches are helpful. But before buying any, first, you need to decide what you want to accomplish with it.

If you want to buy one for your gym, then almost all benches are essential. But if you’re getting it only for your personal use, you can go for a flat or an adjustable bench.

Adjustable benches can be a great option because they are flexible, outlast, and have the capacity to sustain heavy weights.

But flat benches are also not bad; they can also be a good option for some people.

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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