What is a FID Bench?

FID stands for Flat, Incline, and Decline. FID benches are adjustable between these three positions. You can use an FID bench for a wide range of exercises and work your muscles from a variety of angles. This makes the FID bench a great addition to any home gym.

What Are the Differences Between a FID Bench and a Flat Bench

Whereas an FID bench consists of two separate pads (the seat pad and the backrest pad) that can be altered to create the desired angles, a flat bench only has one, flat pad that can’t be adjusted. Flat benches are great if you want to perform basic exercises that require you to lie down, such as the bench press or dumbbell flys, or sit up straight without any back support, such as the seated shoulder press.

An FID bench can be used for all the above-mentioned movements, plus exercises that require incline or decline body positions. It gives you many more options to target different muscle groups in a variety of ways. This can help develop your muscles more evenly and prevent any imbalances. It also allows for a more varied training program.

Which Weight Bench Should I Choose?

Whatever bench suits your needs best depends entirely on your training goals and preferences. If you are happy to use your bench for a select number of basic strength exercises, a flat bench will do. If, on the other hand, you want to be able to use your bench for a range of different exercises and target more muscle groups, the FID bench might be a better choice.

What Exercises Can I Do On a FID Bench?

An FID bench allows you to do any exercise that requires a flat, incline, or decline position. The exercises below are just a handful of examples of exercises you can do on this type of bench!

Incline Dumbbell Bench Press

Set your bench to an incline of 30-45 degrees and sit yourself down with your back against the pad and feet firmly on the floor. Start with a dumbbell in each hand at chest height; your elbows should be pointing down. Press the dumbbells upwards and (slightly) inwards until your arms are extended. Slowly return to the starting position.

Decline Barbell Bench Press

Set the bench to a decline of 30-45 degrees within a power rack. Position yourself with your back against the pad and your legs safely locked in the leg attachment. Press the barbell up until your arms are extended. Lower the barbell in a controlled manner.

Flat Dumbbell Fly

Lie down on a flat bench. With a light dumbbell in each hand, start with your arms extended in front of your body. Keep a slight bend in your elbow as you lower your arms slowly to the side. Once your elbows are roughly at the same height as your body, bring the dumbbells back up.

Decline Sit-Up

Set your bench to a decline of 30-45 degrees. Position yourself with your back against the pad and your legs locked in the leg attachment. Bring your torso into a sitting position by squeezing your abs. Come down slowly. You can make this exercise harder by increasing the angle of the decline.

Incline Dumbbell Row

Set your bench at an incline of 45 degrees and position yourself with your chest against the pad. Hold a dumbbell in each hand, arms extended towards the floor. Pull the dumbbells towards your hips. Slowly return to the starting position.

Not all FID benches are created equal. One element you'll want to watch out for is the much-dreaded ‘pad gap’. When the back and seat pads are adjustable, this means there needs to be some space between the two pads to allow for movement, resulting in a gap when the bench is in its flat position. Some benches, like the Mirafit M460, feature a sliding pad to eliminate this gap.

A high-quality FID bench allows you to adjust your bench to a range of angles. Every angle lets you target your muscles slightly differently. They can also be used to make an exercise easier or harder, as we saw with the decline sit-up.

Sturdy leg attachments are also a great plus on an FID bench. You need those to safely perform your decline exercises. You’ll also want to ensure your bench has a durable design with a sturdy frame, ideally with castors so it can be moved around easily.

Taking all the above into consideration, if you want to optimise your training by including exercises that require flat, incline, and decline body positions, an FID bench is a must. You’ll be able to train more muscle groups from a variety of angles, all whilst keeping your training varied, challenging, and fun!

Written by guest author Lisanne Van Ingen.

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Tags: Equipment > Benches ; Exercise Type > Strength