WHAT IS A WEIGHT BENCH?

Weight benches are an essential piece of kit for anyone looking to get fitter and stronger, while reducing their risk of injury. More than just a seat, they’re specially designed to take heavy weight loads, making them a safe and reliable base to work out on.

Most weight benches feature a steel frame topped with a padded bench that’s also slimline enough to allow for easy movement without obstruction.

There are different types available including flat and adjustable weight benches.

Flat benches are a simpler design with a single piece cushion that is beneficial for some exercises. Adjustable weight benches are designed for a wider variety of exercises including core, back and arm work, as well as chest.

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Explore Weight Benches

Why do I need a weight bench?

Weight benches provide you with a solid base for training. They support your back while guiding your movements and allowing for full muscle extension. There are two main types of weight bench – flat and adjustable – both of which are fantastic training tools for your home or garage gym. Here, we’ll go through everything you need to know from choosing the right bench, to building it and using it.

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Buying a weight bench

Building your own garage or home gym is a big decision and we know how important it is to get it right.

Below is a general overview of all our different types of weight benches. We’ve included all the important information such as the different types available, as well as how much weight they can take.

Weight benches

An introduction to weight benches

Weight benches are essential for targeting specific areas when strength training. They also provide the necessary support needed to perform certain exercises such as chest presses and flyes.

There are two main types of weight bench: flat and adjustable.

Flat weight benches provide a solid base for a range of exercises and can also be incorporated into lower ab work and cardio sessions.

Within the Mirafit range, the M1 Flat Weight Bench is a great bench for beginners. It has been design tested to 250kg and is ideal for a range of basic exercises.

The M2 Flat Weight Bench is a step up from this, and great for anyone looking to move a larger amount of weight.

We also offer the M3 flat bench which features 75mm x 75mm 11 gauge steel and is design tested to over 400kg. The M3 bench is available with a choice of cushions and is also available with a single front leg post designed for powerlifters who are focussed on bench pressing.

If you are looking to perform a wide range of exercises and you only have room for one bench then an adjustable bench is the way to go.

The M2 adjustable weight bench, M250 FID Adjustable Weight Bench can be placed at flat, incline and decline positions (with a decline of 15 degrees) – perfect if you’re looking to work your chest or simply reduce any shoulder strain when bench pressing.

Weight bench comparison - Flat benches
M150 adjustable bench

Starting out? Our M1 Flat and Adjustable Weight Benches are perfect for beginners and those looking to start lifting. As to whether you choose a flat or adjustable weight bench really depends on how you like to train.

The M150 Adjustable Weight Bench gives you greater variety. However, if you want to keep things nice and simple and are not sure as to what angles you should be setting your bench at, the M1 Flat Weight bench is the one for you.

Already lift? If you’re more experienced, the M250 Adjustable Weight Bench will give you a solid base to train on while allowing for a really versatile workout.

However, if you’re all about the bench pressing or simply want a really sturdy base that can handle a heavy weight load, the M2 Flat Weight Bench is the perfect choice.

For the ultimate weight benches, check out the M350 adjustable weight bench with 7 backrest positions and 5 seat positions. Also in our M3 range is the M3 flat weight bench, available as a standard flat bench design or a powerlifting bench with a single front leg.

What is a weight bench?

A weight bench is a piece of weightlifting equipment originally designed to be used for sitting exercises and laying exercises. However, they have huge versatility and can also be used for many other exercises. Weight benches provide you with a solid base for strength training. They have a high weight capacity so can withstand high impact training.

There are different types to choose from including flat and adjustable weight benches. Both are a fantastic way to train, with flat benches providing a better base for bench pressing and adjustable benches allowing for a greater range of exercises.

How do you use a weight bench?

Weight benches are really versatile and there are lots of different exercises you can do with them.

Flat weight benches are normally used for bench pressing. However, they can also be used for a range of cardio and strengthening exercises including core work.

Adjustable weight benches can also be used for bench pressing but are suitable for incline and often decline work as well, allowing for incline bench pressing, dumbbell reverse flyes and seated incline dumbbell bicep curls.

What weight bench is right for me?

To choose the right weight bench, you first need to decide what you want to use it for.

Those looking to do a range of exercises will most likely want an adjustable weight bench. More experienced lifters who are focused on bench pressing a high amount of weight are more likely to choose a flat bench such as the M3 Powerlifting Bench

If you already have a home gym set up, you will also want to consider what equipment you will be using alongside your weight bench.

If you have a power rack with a cable system, you will want to make sure your chosen weight bench fits comfortably within your cage to make sure you can still train how you want to.

What is the best weight bench?

This completely depends on your goals, lifting style, personal preference and space considerations.

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Why should I buy a weight bench?

A weight bench brings huge versatility to your training. You’ll soon see the difference when you add one to your workouts. And when lifting heavy weights, you want to make sure you can rely on your equipment to give you the support you need while you train.

Each Mirafit weight bench has a maximum weight capacity which you can check before you buy, to make sure you’re getting the right one for your training loads.

Getting the right weight bench will also allow you to target specific areas so you can reach your fitness goals.

How do you build a weight bench?

When you first get your weight bench, it will be delivered to you in parts. There can be quite a lot of different types of bolts, but once you have everything laid out, it’s not as complex as you might think.

To help you get it right first time, check out our guides on How To Build A Weight bench.

Can you keep a weight bench outside?

Our weight benches are built for indoor use so they’re best placed in your gym.

When using heavy weights, you want to make sure your equipment is safe to use. You should also ensure that it’s protected against potential damage from the elements.

Can you put a weight bench upstairs?

When setting up your home gym it is important to choose a room with a strong floor. Therefore, we do not recommend setting up your gym upstairs, especially if you are lifting heavy weights. The ideal place to set up your home gym is a garage or a room with a concrete floor that is strong enough to withstand the impact. We also offer a range of gym flooring which we recommend installing to give your floor and equipment extra protection.

Can you adjust a weight bench?

Flat weight benches cannot be adjusted but adjustable weight benches can be.

All adjustable weight benches can be used in both flat and incline positions. Some can also be used for decline work including the M2 Semi Commercial Adjustable Weight bench and the M2 Semi Commercial FID Weight bench.

How long does it take to build a weight bench?

It doesn’t take long to build a weight bench, however this will depend on how experienced you are in building gym equipment, what tools you have available, and whether you have anyone to help you.

It’s always a good idea to set aside an afternoon to build your gym equipment so you can take the time to get it right as well as tighten all the bolts once you have finished.

WHY USE A WEIGHT BENCH?

Weight benches are a real gym staple when it comes to working out, and there’s a reason for it – they’re really versatile. Here’s just a few things that weight benches can help you with:

  • They allow you to isolate different muscle groups so that you can target particular areas.
  • They guide and support your movements to help you maintain a consistent form.
  • Some weight benches are adjustable which allows for a wider range of exercises including incline and decline work.
  • Weight benches also allow for full extension. This means, you’re able to strengthen the whole of a particular muscle, rather than just part of it.
  • They can be used to assist you with other exercises such as incline and decline press ups, mountain climbers, single leg squats and core work. Or you can use them for support when learning how to squat.
  • Weight benches are also great for exercises such as concentration curls where you need to focus your energy.
  • You can even get weight benches specifically designed for lower ab and bicep training.

Flat Benches

M1 flat bench Mirafit M2 Flat Weight Bench in black and orange Mirafit M3 Flat Weight Bench Mirafit M3 Powerlifting Bench
Mirafit M1 Flat Weight Bench Mirafit M2 Flat Weight Bench Mirafit M3 Flat Weight Bench Mirafit M3 Powerlifting Weight Bench
Measurements: Length: 110cm

Width: 58cm

Height: 40cm

Length: 123cm

Width: 47.5cm

Height: 43cm

Length: 124cm

Width: 55cm

Height: 43cm

Length: 124cm

Width: 55cm

Height: 43cm

Suitable for bench pressing? Yes Yes Yes Yes
Suitable for beginners? Yes Yes Yes Yes
Suitable for advanced lifters? No Yes Yes Yes

Adjustable benches

Mirafit Folding Weight Bench Mirafit FID Adjustable Weight Bench Mirafit M250 Adjustable Weight Bench Mirafit M250 Adjustable Weight Bench
Mirafit Folding Weight Bench Mirafit FID Adjustable Weight Bench Mirafit M250 Adjustable Weight Bench Mirafit M350 Adjustable Weight Bench
Measurements: Length: 114cm

Width: 42cm

Height: 42cm to 111cm

Length: 173cm

Width: 56.5cm

Height: 46cm to 128.5cm

Length: 127cm

Width: 65cm

Height: 44cm to 130cm

Length: 125cm

Width: 69cm

Height: 45cm to 126cm

Suitable for bench pressing? Yes Yes Yes Yes
Suitable for beginners? Yes Yes Yes Yes
Suitable for advanced lifters? No No Yes Yes

What our experts have to say

Mirafit product specialist, Louis Simms, tells us why it’s so important to have a weight bench:
Weight benches provide you with a solid base for training. And not only do they support your back, but they can also handle heavy weight loads. Their slimline design allows you to reach full extension of your muscles so that you can train your muscles properly. And they’ve been designed to make sure you can move your shoulder blades comfortably without obstruction.

Fitness goals

Choosing the right weight bench can also depend on what your fitness goals are.

Consider your objectives – do you want to target a specific area, train heavy or do cardio? These are all factors which you’ll need to take into account, to make sure you get the right bench for you.

Make a list of all the exercises that you want to do using your weight bench. This will help narrow down your options.

You’ll also want to consider the different types of gym equipment you’ll be using with your weight bench.

If you’re using dumbbells for example, you might want to choose an adjustable weight bench to give you that freedom of movement and variety of exercises.

If you just want to bench press however, you might want to choose a flat bench such as the M3 Flat Weight Bench.

It’s also worth noting here that if you have a cable system fitted to your power rack, it’s a good idea to check how much room you have inside the cage. This way you can check what sort of bench is going to fit best.

What do I need to go with a weight bench?

What you get to go alongside your weight bench comes down to your fitness goals.

Weight Bench Strength Work
Weight bench - conditioning

Want to get stronger? Ideally you want a power rack or squat rack set up. This way you can use your weight bench to bench press using a barbell and weights.

Looking to do conditioning? Weight benches aren’t just for compound lifts. You can also use them to do core work, cardio and free-weights work. If this sounds more like you, then having a selection of hex dumbbells as well as a slam ball or two will give you what you need to get a solid core and upper body workout. You can also add in a body bar or a power bag, or some resistance bands to add an extra challenge to those decline press ups.

And finally, if you’re training at home, don’t forget to grab yourself some floor protector mats. Not just for looking after your floors, they also keep your equipment in mint condition and soften any accidental drops.

Shipping and delivery

Buying from Mirafit is safe and easy. You can track your order and contact our customer services team if you need to ask any questions or want to check any details.

We aim for all our orders to be with you within 2-3 working days.

Want to know more? Get all the details on our delivery and returns page.

There are so many ways to use a weight bench.

And finding the right set up for you is often about concentrating on all your movements, and really tuning into what areas you’re working.

How to use a weight bench

One of the fundamental benefits of owning a weight bench is that they allow you to move freely and naturally, all while giving you the necessary support needed for your chosen exercises.

So, when you’re training, you want to focus on fully extending your muscles on each rep, to get the most out of each rep and progress.

Skull crushers

These are fantastic for your triceps. You’ll really notice a step up in intensity compared to doing tricep extensions.

You can use a barbell, EZ curl bar or a multi grip tricep bar. However, if you have trouble with your elbows, the best option is to choose a pair of dumbbells. This will also help address any imbalances as your arms will be working individually.

How to do them:

Lie back on the bench with your back flat and your feet either side for support. Keep your elbows close to your ears and lift the weight back and over your head. If you’re using dumbbells, you can do this one arm at a time and even use your non-lifting arm to support the other arm, keeping it in-line as you lift.

Many people take the weight down to their forehead or nose. However, this can be bad for your elbows and doesn’t allow your triceps to fully extend.

Exercise - Bench Skull Crusher

Concentration curls

These are fantastic for building up your biceps and easy to do at home. Grab some hex dumbbells and a weight bench, and you’re ready to go.

How to do them:

Sit on the side of your weight bench with your feet fairly wide so that your thighs are at a 45-degree angle to your body. Lower your right arm and press it into the inside of your right leg so that it’s locked in place. Curl your arm up and then lower it back down. Repeat on the other side.

Exercise - Bench Concentration Curl

Single arm dumbbell row (using a weight bench)

This is a great exercise for your back and shoulders. Just remember to keep your back straight as you go.

How to do them:

Stand to the side of your weight bench and place the closest knee to the bench on top of the seat pad. Lean forward and place the hand on the same side on the bench. Your back should be straight. With the dumbbell in the opposite arm, lift the weight up so that your elbow meets your side and the backs of your arms are parallel with your back. Repeat on the other side.

Exercise - Bench Single Arm Bent Over Row

Incline bench press

These are great for targeting your upper chest as well as building muscle. You need to ensure that you have the bench at a 45-degree angle, with the seat at a 90-degree angle to the bench. This will allow you to target your upper chest and lift heavy without sliding off the end of the bench.

How to do them:

Arch your back and squeeze your shoulders together so that your back is nice and tight before you lean back. This will provide you with a solid base to push off from. Plant your feet firmly on the ground either side of the bench. The bar should be directly above your eyeline as you unrack. Keeping your elbows directly underneath your wrists with your elbows at a 45-degree angle to your body, bring the weight bar down to the top half of your pecs and then push back up again.

 

Reverse flyes

These are great for working your back muscles. Remember to keep your spine straight – this means keeping your neck in-line with your back. Make sure that you keep your shoulders tight and pushed back so that your arms don’t drop down.

How to do them:

You want your weight bench at a 45-degree angle, with the seat at a 90-degree angle to the backrest. Lie chest-down on the bench and get a firm grip on the floor with your toes. With a dumbbell in each hand, start with your arms down and underneath your shoulders. Raise them up and out and as you reach the top, squeeze your shoulder blades together to get a full rep before you lower your arms back down.

Exercise - Bench Reverse Flyes

Dumbbell chest press

Dumbbell chest presses are great for making sure the stronger side doesn’t carry the weaker side – avoiding any imbalances. The main issue around using dumbbells is that you need to be consistent with your movements in order to progress. So, it’s really important that you focus on your movements to ensure they’re accurate each time.

How to do them:

For these, your set up will be similar to your incline bench press set up. Have the bench at a 45-degree angle with the seat up for support. Grab a dumbbell in each hand and lie back with your back arched and feet firmly on the ground. Keep your shoulders squeezed together and bring your elbows right down, while keeping them directly underneath your wrists. With dumbbell chest presses, you can afford to have your elbows slightly wider so that they’re at a 90-degree angle to your body. This will help to target your upper chest and get a full extension.

Seated incline dumbbell bicep curl

Having your bench on an incline (as opposed to sitting up straight) can really help you get full extension around your pecs.

How to do them:

Sit the bench back so that the back rest is on a slight angle. The main thing you’re looking for is that when you push your arms back, your chest is stretched back. If it isn’t, lower the back rest a little more. Sit back into the weight bench, stretch open your chest and keep your feet firmly pressed into the floor. Push your elbows back and curl your forearms up into a bicep curl, keeping your fingers pointed towards the ceiling.

Decline bench press

An excellent move for working your upper chest as well as your shoulders and triceps. Lower your weight bench so that it is sloping downwards slightly and position it so that the rack is slightly further forwards than when flat bench pressing.

How to do them:

Lie back on the bench with your back arched and chest open. The bar should be directly above the lower back of your chest. Bring the bar straight down keeping your wrists straight and your elbows at around a 45-degree angle to your body. Push back up and repeat.

Other exercises you can do using a weight bench

Weight benches are extremely versatile, and it doesn’t matter whether you have a flat or an adjustable weight bench, there are plenty of supplementary exercises you can do on them too. Such as:

  • Decline push ups
  • Leg raises
  • Hyperextensions for your lower back
  • Bench crunches
  • Single leg squats
  • Tricep dips
  • Bulgarian split squats
  • Hip lifts

As always, if you have any questions, please don’t hesitate to get in touch. You can contact us via our contact form or Facebook page @MirafitOfficial.

Exercise - Bench Bunny Hops

Weight Bench Articles