Strength training is an essential component of any exercise routine. It can be performed on exercise machines, or by using dumbbells or barbells. Many weight-training exercises can be performed from a standing position, but a weight bench will provide depth, dimension and increased range of motion to a workout. There are four basic types of weight benches. A flat bench is used for supine exercises. Many flat benches are adjustable, to support seat exercises. Preacher curl benches support the elbow during biceps curls. Abdominal weight benches can be used from a flat, incline or decline position. They were designed for abdominal exercise, but can also be used for incline and decline leg and upper body workouts. Olympic weight benches are wider, and have extra padding. They are designed to support advanced bodybuilders.
Step 1
Decide on a budget. The price range for weight benches ranged between $50 and $300 in 2009. If your budget is limited, make sure to allow for sufficient funds for purchasing progressive weight training equipment.
Step 2
Choose a bench that accommodates your fitness equipment. If you have barbells, you will need to choose a bench that supports a barbell rack. Consider one of the self-spotting benches, which feature multiple grooves. If your strength fails, you can set the bar into the grooves to avoid injury.
Step 3
Measure the bench. You will need a bench that fits into your home, while allowing for a sufficient range of motion in all planes of movement. If you are extremely tall, make sure the bench is long enough to support the entire length of your torso.
Step 4
Select an adjustable bench. While it's possible to perform exercises, such as an overhead press, without back support, you may be limited in the amount of weight you can use.
Step 5
Choose a versatile bench. A preacher curl bench may be a nice addition, but it only suits the biceps curl. Benches such as the Bayou dumbbell bench can be adjusted to either the flat or preacher curl position. The Ironmaster Super bench comes with add-on features, such as dip and pull-up bars.
Step 6
Choose a bench that will support the amount of weight you will use. If you are lifting over 75 lbs., you will need an Olympic-style weight bench.
Tips and Warnings
- If you are lifting less than 30 lbs., consider using an aerobic step of a stability ball. Some benches can be folded for storage. Some weight benches have wheels for portability.
- A weight bench is not stable enough for aerobic or jumping exercises. You might need a special weight bench mat to protect your carpet.
Things You'll Need
- Free weights, dumbbells and/or barbells.
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