Different Types of Workout Bench & Bench Exercise

A workout bench is one of the most crucial equipments of the gym. Because this will help you perform several exercises such as bench press, dumbbell press, triceps extension, preacher curl and a lot more. Any small or big gym or fitness studio is half-done without a couple of weight benches. There are different types of workout bench you’ll find in the gym, you can see a list below.

The most important types of Workout benches include:

  • Flat Bench
  • Adjustable Workout Bench
  • Preacher Curl Bench
  • Olympic Weight Bench
  • Folding Workout Bench
  • Abdominal Bench

All of the benches have different use and purpose, which we’ll discuss in the post. Other than this we’ll also see the different types of bench exercises or workouts.

If you’re planning to set a home gym, this article will be going to help you a lot. Because this will help you choose the perfect weight bench for your home gym.

Purpose and Use of Weight Benches

1. Flat Weight Bench

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

Different Types Of Workout Bench

The one more benefit of a flat benches includes, you can make them incline by placing some thick stuff under the bench.

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

The flat benches are mainly used for the training of the upper body. The main exercises you can perform on a flat bench include; Flat Bench Press, Dumbbell Bench Press, Lying Triceps Extension, Dumbbell Press and Dumbbell Rowing.

2. Adjustable Workout Bench

The adjustable weight bench provides you with lots of option to perform several exercises than just with a simple flat bench.

Adjustable benches play an important role in the muscle-building. It will be difficult to target specific muscle with the aid of an adjustable weight bench.

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

For a home gym, the adjustable weight bench is a top-notch choice as compared to the other weight benches because it’s an adjustable option.

The important exercises you can do with the help of an adjustable workout bench include incline tricep extension, flat tricep extension, dumbbell press, bicep curls, lateral raises and chest inverted rows.

3. Preacher Bench

The preacher bench isn’t actually a bench but different from that. It is designed to target the bicep muscles specifically. I haven’t seen anyone in my life who train other muscles part on a preacher bench.

Purpose And Use Of Weight Benches

A preacher bicep curl is one of the best biceps workouts you can do for the bigger biceps. Whether you’re a beginner, intermediate or experienced , the preacher curl is a safe and effective workout.

I would not prefer this weight bench for the home gyms because it is only made for the bicep. You can’t train different muscles other than biceps. But it is an important piece of equipment for the gym or fitness club.

4. Olympic Weight Bench

The Olympic weight bench is quite popular in the well designed gym and fitness clubs. This is an advance level professional weight bench which is wider and longer.

Best types of workout bench

An Olympic weight bench is not just a bench but it’s more than that. It is attached with some additional equipment such as squat rack, weight plates, rod and dumbbells.

The Olympic workout bench is a piece of complete workout equipment that allow doing some advance exercises such as shoulder press, bench press, barbell tricep extension, squat, and a lot more.

This kind of benches is costly and only suitable for the gyms and the fitness club but not for the home gym.

5. Folding Workout Bench

Folding benches are adaptable, efficient and effective. Because not all benches can be folded and carried anywhere you go. So if you’re looking for a bench that can be folded and easy to carry then you must buy a folding weight bench.

Types of weight benches
Source: Google

The folding benches are affordable, flexible, and comfortable and allow you to perform different incline and flat exercises such as bench press, dumbbell press, dumbbell pullover and more.

But it comes with some limitations, for example they can only hold 300 to 500 pounds depending upon the size of the bench. For beginners this bench is fine but it won’t be a good option for the people who uses heavier weight.


6. Ab Workout gym Bench

The abdominal gym bench is a kind of form to sit up bench that is used to train rectus abdominis and obliques. This will give you the option to perform various exercises such as reverse crunches, leg raises, oblique crunches and more.

The position of the ab workout bench can be either incline or decline. This is also known as Negative bench or decline bench.

These benches also come with adjustable option. Additionally, they have foot rollers that are used to lock the feet to maintain stability.


A list of Top 10 Bench Workouts


There are various exercises you can do with the help of the weight benches. Here we take a look at some of the best bench workouts. ( A list of bench exercises that cannot be done without a weight bench)

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

Other Workouts using a weight bench:

  • Concentration Curls
  • IYT Raises
  • Dumbbell Shoulder Press
  • Dumbbell Rowing

What are best weight bench for home workout?

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

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

If you are in search of a weight bench that can be folded and carried easily anywhere, you should go for a folding one.

And if you have a budget then you should go for an adjustable bench which is quite useful for the home gym because this will allow you to perform many workouts.


What’s average cost of the weight benches ?

The prices of the benches entirely depend on the type of weight bench. You have to pay more for a bench with high functionality and less for less functionality.

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 $200 to $300.

Important things to look at the time of purchasing the Weight Bench?

There are three most important things you should keep in mind when you chose the best weight bench; those are Durability, Adjustability and the Weight Capacity.

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

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

Adjustable benches can be a great option because they are adjustable, 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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