Holder bench

Why train with a weight bench?

A weight bench makes strength training much more effective. Why? Because you are not dependent on machines and you can move freely with free weights. Instead of being stuck to one movement pattern, training with a weight bench forces your body to find balance and stability on its own, which delivers serious results.

An adjustable weight bench also offers a lot of variety. You can set the backrest at different angles, allowing you to perform all kinds of exercises: from incline bench press to seated shoulder press and Bulgarian split squats. Whether you want to train your chest, shoulders, back, core, or legs, with one weight bench and weights like a dumbbells set, adjustable dumbbells or barbells you can practically work your entire body. It also helps to better isolate muscle groups, which is especially useful if you want to train specifically.

An adjustable weight bench is good for, among other things:

• More stability & control
• Suitable for full-body workouts
• Less strain on joints
• Perfect for home gyms

Add a few essential accessories, such as a sports towel for some extra comfort, and you’re ready for a serious session.

Weight bench exercises: the essentials

Do you really want to get the most out of your weight bench? Then variety in your exercises is key. By targeting different muscle groups and using the bench in multiple ways, you not only build strength but also balance, coordination, and muscle definition. Below you will find some indispensable exercises that you can easily perform with a weight bench, ideal for both beginners and advanced athletes.

• Flat Bench Press
  The classic among barbell exercises. Lie flat on the bench and press a barbell or dumbbells straight up from your chest. Primarily targets the large chest muscle (pectoralis major), triceps, and shoulders. A must-have for chest training.
• Incline Dumbbell Press
  By setting the backrest at an incline (usually 30–45 degrees), you shift the focus to the upper part of the chest and front shoulders. Dumbbells also provide greater freedom of movement and activate your stabilizer muscles more.
• Seated Shoulder Press
  Adjust your bench to an upright, seated position and press dumbbells or a barbell overhead. This exercise mainly trains the shoulders (deltoids) and triceps. Thanks to the support of the backrest, you can fully concentrate on the lift.
• Bulgarian Split Squats
  Place one foot behind you on the weight bench, and lower yourself with the other leg in a controlled lunge position. This challenging unilateral exercise is great for the legs and glutes, and improves your balance and stability.
• Dumbbell Rows
  Lean with one knee and hand on the bench and pull a dumbbell towards your torso with the other hand. This exercise is perfect for strengthening your back, shoulders, and biceps. It also helps improve your posture and core stability.
• Decline Sit-Ups
  Adjust the bench to a negative angle (decline) and hook your feet under the support. Sit-ups this way make the exercise harder and more effective for your rectus abdominis (straight abdominal muscles). Optionally add a weight plate for extra challenge.

With these six exercises, you train almost your entire body all with one simple weight bench.

Buying weight benches: what should you look for?

Not every weight bench is the same. Do you want to buy a weight bench for professional use that lasts for years? Then pay attention to these points:

1. Load capacity

A good new weight bench must be sturdy enough to carry heavy weights. Therefore, choose a bench with a high load capacity so you can train with free weights in different positions without worries.

2. Adjustability

Do you want to do incline and decline exercises? Then go for an adjustable weight bench with an adjustable backrest and adjustable seat. This way you have a multifunctional weight bench that you can use for a wide variety of exercises.

3. Comfort 

A sturdy frame and thick padding provide more comfort and safety. A wobbly bench is a no-go. This is downright dangerous, especially when working with heavy weights. A high load capacity is therefore something to consider and essential for a good fitness bench.

4. Folding weight bench or fixed?

Do you train in a smaller space? Then a folding weight bench can be a smart choice. These weight benches take up less space when you are not training. This way you can also use the room or space for other things than just a home gym.

5. Suitable for your training style

Do you mainly do powerlifting? Then go for an extra wide and sturdy bench that is heavily loadable. Do you prefer training with dumbbells? Then an adjustable weight bench is ideal with an adjustable backrest so you can easily also train your upper chest muscles.

If you want to buy a professional weight bench, it’s best to combine it with other strength training essentials. Therefore, definitely check out our strength training products and put together your ideal gym.

How to get the most out of your fitness bench?

The best weight bench can take your strength training to the next level, provided you use it the right way. It’s not just about what you train, but especially how you train. With these tips, you will utilize the full potential of your fitness bench and prevent injuries or stagnation.

• Keep your feet flat on the ground
  A solid base is essential for every lift. By keeping your feet firmly on the ground and pressing lightly into the floor, you create stability from your entire body. This provides more control and power, especially with heavier presses like the bench press or shoulder press.
• Use the right angle
  An adjustable weight bench offers the possibility to set different angles. This is not random: each angle activates your muscles slightly differently. An incline position focuses more on the upper part of your chest and shoulders, while a decline position targets the lower part of your chest. By alternating, you prevent your muscles from getting used to the same stimulus.
• Train with progressive overload
  If you want to get stronger or more muscular, you need to keep challenging your body. You do this with progressive overload: gradually increasing the weight, the number of repetitions, or the number of sets. Track your progress, for example in a training app or notebook, and try to improve something every week, even if it’s just one extra repetition.
• Warm up well
  The importance of a good warm-up is often underestimated. Always start your session with light sets of the exercise you are going to do. This prepares your muscles and joints for heavier loads, improves your technique, and significantly reduces the risk of injuries.

Quality over quantity. Make sure you use the right technique, especially with free weights and if you are used to machines. Poor form can cause overuse injuries in the long term. Occasionally film yourself or have someone watch to check your form.

Frequently Asked Questions about Weight Benches

1. Is an adjustable weight bench better than a fixed one?

An adjustable weight bench offers more options for different exercises. While a fixed flat bench is often sturdier. It depends on your training goals which features you want to see in your weight bench. By choosing a bench that you can adjust, it takes into account that you can train all important muscle groups in different positions and angles.

2. How much weight can a weight bench hold?

That varies per model. The ZEUZ weight benches have a maximum weight capacity from 275 kg to 450 kg, which is enough for most lifters.

3. Is a weight bench suitable for beginners?

Yes! With a fitness bench you can easily train at any level and gradually build your strength. The big advantage is that you train with free weights, which also requires you to maintain your balance. This way you also develop more functional strength than just static movements you do on a machine at the gym.

4. What do I need besides a weight bench?

Dumbbells, a barbell and a good set of weights are the basics. A sports towel is handy to keep your bench clean and dry.

5. Why buy weight benches from ZEUZ?

Our weight benches are designed for serious athletes. A sturdy construction, durable and perfect for heavy training in your own home gym. The backrest offers 11 adjustable positions and the seat section 7 adjustable positions, providing ultimate control and comfort during your exercises. The zero-gap system makes it easy to fully customize the bench to your specific training needs.

Order your weight bench today at ZEUZ!

Do you want to train at home with maximum stability instead of at the gym? Then an affordable weight bench from ZEUZ is the perfect upgrade. All our weight benches are made from a combination of high-quality steel, stainless steel, vinyl, rubber, faux leather, and recycled cotton.

Embrace. Empower. Thrive. Take your training to an even higher level and order your weight bench today at ZEUZ!