You will use a weight bench when you strength train with free weights. Your weight bench and free weights are available in two sizes: standard and Olympic. Both pieces of equipment will help you improve your strength. There are advantages and disadvantages of each, and since research does not support one over the other, you can consider all your options before deciding which is best for you. Typically, Olympic weights are common in fitness centers, while an at-home exercise room could have either.
Design
Weight benches are just that, benches. The benches are long enough to support your head and back when you lie down. You will see upright supports attached to the ends of the benches that hold the barbell. You can use the bench and barbell for various exercises such as a bench press, squat, bicep curl or bent-over row.
Standard
A standard weight bench contains a barbell that can be 5 or 6 feet long and weighs approximately 14 to 16 lbs. If you have limited space in which to set up an at-home workout area, a standard bench will be your better option. The barbell is approximately 1 inch in diameter, so the weight plates you will slide onto the ends will have a 1-inch hole in the center. The weight plates range in size from 2.5 to 50 lbs.
Olympic
If you have worked out at a health club, you have probably seen an Olympic weight bench. This bench gives stability to your head and back and has a greater width to the bench than a standard. You will be using a 7-foot barbell that weighs 45 lbs. The barbell is 1 inch in diameter, yet has 2-inch diameter ends used to hold the weight plates. Olympic weight plates range from 2.5 to 45 lbs. and will have a 2-inch hole in the center.
Similarities
If you are new to strength training, both the standard and Olympic weight systems will give you an effective workout. You will be able to bench press, bicep curl and squat with either barbell. The bench provides you with a sturdy platform from which to perform your exercises.
If you are a seasoned lifter, you can still use either the standard or Olympic weight systems. The added benefit of free weights is as you increase strength, it is easy to add another weight plate for more resistance.
Differences
You will find Olympic benches are sturdier than a standard bench. Olympic benches are designed for health club use and for heavier lifting, so they are made to support a larger amount of weight. If space is your concern, a standard bench takes up less room, considering the bar is 1 to 2 feet shorter than the Olympic bar. Olympic benches are more expensive. If you have to move your equipment, a standard bench weighs less and will be easier to transport.
References
- "Personal Trainer Manual"; The American Council on Exercise; 1991
- Fitness Scape: Standard bars for bench pressing
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