Flat and Adjustable Benches
Take your weight routine to the next level with a flat or adjustable weight bench from World Fitness Australia. Whether you’re looking to target your upper or lower body, our flat and adjustable benches are perfect for any free weight exercise. Try the classics like bench press, flyes or squats, or create your own exercise to complement your strength training program. No matter what your current fitness level may be, incorporating a weight bench into your training regime is guaranteed to take it to the next level and help you reach your goals faster.
Flat benches are compact, tough and super versatile. Their simple yet sturdy design makes them perfect for performing a wide range of both compound and isolation exercises, like bench press or Bulgarian split squats. While flat benches can be used for some seated exercises, they offer no back support, so if you’re working with more challenging weights, they may not be for you.
If you’re looking for a weight bench that gives you more variety, an adjustable bench is a great option. These benches, also known as FID benches (or flat, incline, decline benches), allow you to adjust your bench into the optimal position for your height, limb length and exercise you’re performing. These are great because not only do they help to keep your body in the safest, most secure position, but they also drastically increase the number of exercises you can do.
Either way, both flat and adjustable benches are compact and durable, making them the perfect addition to any home or commercial gym space. Here at World Fitness, we stock a wide range of adjustable and flat benches from industry-leading brands like Next Fitness, Marcy, Bodycraft, Body Iron and Pivot. All of our weight benches are manufactured to be reliable and long-lasting, so you have everything you need to complete some unreal strength sessions!
Whether you are looking for something simple or with all the extras, World Fitness has something for your exercise regime.
Need a bit more help deciding if this is the right bench for you? Click here for our Weight Bench Buyer's Bible.
Flat and Adjustable Benches FAQs
Gym benches are essential for any strength training routine, and they come in various types to target specific muscle groups:
- Flat Bench: A simple, non-adjustable bench used for exercises like bench presses, dumbbell presses, and flyes, perfect for building chest, triceps, and shoulder strength.
- Incline Bench: Features an adjustable backrest that can be set at an angle to target the upper chest, shoulders, and triceps more effectively.
- Decline Bench: The backrest is set at a downward angle, ideal for focusing on the lower chest muscles and enhancing overall pushing power.
- Adjustable Bench: Highly versatile with various angle settings, allowing you to perform a wide range of exercises targeting different muscle groups.
- Olympic Bench: A heavy-duty bench with a built-in barbell rack, designed for serious weightlifters and perfect for heavy lifts like bench presses and squats.
Although mainly designed for strength exercises, weight benches can also be used for some cardio work. Step-ups, box jumps, mountain climbers, and bench hops are great ways to maintain good levels of fitness using a weight bench. However, for a complete cardio workout, it's best to incorporate other equipment into your routine like treadmills, bikes, or ellipticals.
A flat bench provides a fixed, stable surface ideal for basic exercises like bench presses and flyes, focusing on heavy lifting with stability. Alternatively, an adjustable bench offers the flexibility to change the angle of the backrest to suit a broader range of exercises, from incline to decline positions. While adjustable benches are versatile, flat benches are generally more stable due to their lack of moving parts.
Choosing the right weight bench starts with understanding your fitness goals and the exercises you plan to do. If your routine focuses on basic strength training moves like bench presses, a flat bench offers a stable and straightforward option. When more versatility is required, an adjustable bench allows you to perform a wider range of exercises, from incline and decline presses to sit-ups. Consider the weight capacity to ensure the bench can handle your body weight and the weights you plan to lift safely.
Other factors include size, comfort, and budget. Measure your available space to make sure the bench fits without overcrowding your workout area, and opt for compact or foldable models if space is tight. Look for benches with thick padding and sturdy construction to provide comfort and support, especially during heavy lifts. Also take into account that the cheaper option isn’t always best—a higher-quality bench can offer more features and better durability.