[2024 Latest] 12 Best Muscle Training Benches | Professionals Explain How to Choose Them

• June 18 2024

"I want a bench for weight training like the ones you see in the gym..."
"I wish I could do some serious muscle training at home whenever I want."

Are you looking for a bench for your home gym?

In this article, we will introduce 12 training benches sorted by shape and budget.

*The table can be scrolled horizontally.

*Prices as of June 17, 2024.

However, even if you actually try to choose,
"I don't know what kind of bench would be best for me..."
You may be confused.

But it's okay!

We will explain how to choose a bench that suits your muscle training goals, so you will know what kind of bench you should choose.

What you'll learn in this article

• Five points to consider when choosing a training bench
• 5 Recommended Flat Benches
• 8 Recommended Adjustable Benches
• Four things to keep in mind when using a bench at home

By the time you finish reading, you'll be able to find a bench that suits your fitness goals and budget, allowing you to get the most out of your training at home.

To help you achieve your ideal body, be sure to use this article as a reference and find the bench that's best for you.

1. 6 points to consider when choosing a training bench for muscle training

When choosing a training bench, it is important to choose one that suits your muscle training goals and that you can use with confidence .

Here we will explain in detail the "6 points" to consider when choosing a training bench.

Let's take a look at each one below.

1-1. [Form] Choose a form that will target the muscles you want to train.

Different bench shapes allow you to effectively target different muscles.

Therefore, when choosing a training bench, it is important to clarify which muscles you want to focus on training .

Below, we will explain the features of the benches in a table, and then introduce the possible muscle training menus and the muscles that are effective for each type of bench.

Make sure to check whether the bench that can target the muscles you want to train is a flat bench or an adjustable bench.

Now, let's take a look at the features of each type of bench.

[Bench Features]

	Flat bench	Adjustable Bench
image
merit	・Stable bench press possible ・Lightweight ・Simple structure and less likely to break ・Generally cheaper than adjustable bench presses	・Adjustable angle allows you to target various parts of the body ・Can be used on both the upper and lower body ・Widespreads the scope of training
Demerit	・Angle cannot be adjusted ・Types of training are limited ・Incline cannot be performed ・Decline cannot be performed	・There is a risk of failure of moving parts ・The adjustment mechanism increases the weight ・Tends to be more expensive than flats
Recommended People	-Focus on bench press ・I want a simple and inexpensive bench ・I want to train in a limited space	・I want to train my muscles at various angles ・I want to train both my upper and lower body ・I want an all-in-one bench

Next, we will look at the muscle training menu that can be done with each bench and the muscles that are effective .

1-1-1. Muscle training menus possible with the "Flat Bench" and the muscles that are effective

A flat bench is suitable for those who only perform relatively basic exercises such as bench presses and one-handed rows.

A flat bench alone can effectively train various muscles such as the chest, shoulders, and triceps, but since the angle cannot be adjusted by incline or decline, the variety of training options is limited.

[Muscle training menu that can be done with a flat bench and the muscles that are effective]

Flat bench
Basic muscle training such as bench press and dumbbell fly is possible
Possible muscle training menu	Effective muscles
Dumbbell Press Dumbbell Fly	Chest muscles (pectoralis major)
One-Handed Rowing	Back muscles (latissimus dorsi)
Seated Side Raise	Deltoids (shoulders)
Overhead Dumbbell Extension Bench Dip	Triceps
Leg Raises	Abdominal muscles (rectus abdominis)
Hip Thrust	Buttocks (gluteus maximus)
Bulgarian Squat	Quadriceps Hamstrings Buttocks (gluteus maximus)

*The muscle training menu is an example.

1-1-2. Muscle training menus possible with the "Adjustable Bench" and the muscles that are effective

The adjustable bench is ideal for those who want to focus on specific muscle groups and perform a variety of training exercises.

There are incline benches that are only suitable for incline exercises, but if you have the budget, we recommend an adjustable bench that is suitable for all three exercise styles (flat, incline, and decline) in the long term.

[Muscle training menu that can be done with the adjustable bench and muscles that are effective]

Adjustable Bench
Adjustable angle allows for a variety of muscle training exercises
Possible muscle training menu	Effective muscles
Dumbbell Fly Dumbbell Press	Chest muscles (pectoralis major)
One-Hand Rowing Seal Row	Back muscles (latissimus dorsi)
Dumbbell Shoulder Press Seated Side Raise	Deltoids (shoulders)
Overhead Dumbbell Extension Bench Dip	Triceps
Decline sit up Leg Raises Sit-ups	Abdominal muscles (rectus abdominis)
Hip Thrust	Buttocks (gluteus maximus)
Bulgarian Squat	Quadriceps Hamstrings Buttocks (gluteus maximus)
Lying Leg Curl	Hamstrings

*The muscle training menu is an example.

＼Check out this article too／

" 15 ways to use an adjustable bench | Recommended training exercises you can do at home "

1-2. [Weight] Check the portability and stability

When choosing a training bench, you need to check its stability and portability according to your purpose and usage environment.

For advanced exercisers or those who prioritize stability, we recommend a bench weighing around 50-60 kg.

In a home gym or personal gym, the bench won't be moved very often, so men should be able to move even a heavy bench without any problems.

On the other hand, for beginners and women who are not too concerned about stability, a relatively lightweight bench of around 30-40 kg is recommended.

Also, in large gyms where benches will need to be moved frequently, be careful not to use a bench that is too heavy.

1-3. [Adjustment functions] Make sure the equipment has the right functions and adjustments for your training purpose.

Different training benches come with different features and adjustments.

Make sure it has the right features and adjustments for your training goals .

For example, if it has an attachment for a leg roller, you can also use it for abdominal training.

If you mainly do bench presses, we recommend a flat type with no gap between the seat and backrest.

If you are using an adjustable bench, choosing one with narrow gaps can help reduce discomfort in your back.

1-4. [Weight capacity and safety] Check the weight capacity and safety required for heavy weight training

The weight capacity of your training bench should be greater than or equal to the combined weight of your dumbbells and your own body weight.

Be sure to check the weight capacity as an insufficient load capacity could damage the bench or make it unsafe.

On the other hand, it is not necessarily true that the higher the load capacity, the better the bench. The load-bearing capacity is the value of tests conducted by each manufacturer, so even if the bike can actually withstand a load of 800 kg, since weights that much are not used in human training, in many cases tests are only conducted up to 400 kg.

The ladder's opening and closing function is also an important safety feature.

If the ladder is an open type, it may come off when moving the bench.

If safety is a priority, we recommend a bench with a closable ladder.

1-5. [Material, thickness, hardness] Make sure the pad is made of a non-slip material and has a thickness that absorbs shock.

The comfort you get while working out will change depending on the material, thickness, and hardness of the padding on your training bench. Be sure to check carefully.

Let's look at each point one by one.

1-5-1. Pad material

Pad Material
Anti-slip material	Non-slip and has good grip. Durable.
Made of vinyl	Slippery and easily torn

If your body slips while doing strength training or lifting a barbell, you will not be able to concentrate on your training and it could be dangerous, so be sure to choose the material of the bench carefully.

In particular, it is important that the pad material is both durable and functional .

The pads of cheap benches are often made of cheap materials that are slippery and prone to tearing. If you are planning on doing serious training, it is best to check the actual product before purchasing.

On the other hand, the pads of high-quality benches are often made from non-slip, durable materials that will not slip even when you move, allowing you to train safely and comfortably.

The pad is something you touch every time you do muscle training. Basically, if you choose a material with grip, you will be able to continue effective muscle training without stress.

1-5-2. Pad thickness

The thickness and hardness of the padding will have a big impact on how comfortable you are while training , so be sure to check them carefully.

Generally speaking, a pad that is more than 10cm thick can be considered "thick."

Thick pads have good shock absorption and can reduce the strain on your body during training. On the other hand, thin pads have poor shock absorption and may feel hard.

When looking at products, be sure to check the thickness and hardness of the pads.

In the case of an adjustable bench, due to its structure, If the padding is too thick, a gap will form between the seat and backrest, so thick padding like that found on a competition bench is rarely used.

This is a design feature that minimizes the gap between the seat and backrest while still ensuring shock absorption.

1-5-3. Pad hardness

Pad hardness
Hard	Support your back when lifting barbells
Soft	When lifting a barbell, your back sinks (*If you have an injury, a softer mattress may be more comfortable.)

The thickness and hardness of the pad are important factors that directly affect the comfort and safety of your training .

By choosing the hardness of the pad that suits your training level and physical condition, you can train your muscles more effectively and comfortably.

For example, when lifting a barbell in a bench press, a soft pad will cause your back to sink, which may cause the barbell to move out of sync. If you are doing heavy weight training, we recommend choosing a harder pad.

If you have shoulder, back, or hip injuries, you may want to consider a softer pad as training on a harder pad can cause pain.

1-6. [Assembly] Check whether the assembly process is easy.

When purchasing a training bench, it is also important to check the difficulty of assembly .

Generally speaking, benches that are easy to assemble can be completed in under 30 minutes.

On the other hand, benches with complex structures or heavy benches require a lot of effort to assemble, so be sure to check product reviews and get an idea of ​​how long it will take.

Also, check whether the tools required for assembly are included and how many parts are included.

2. 4 Recommended Flat Benches (in Price Order)

In this chapter, we will introduce four recommended flat benches.

We've listed them in order of price, and created a table so you can see their functions and features at a glance, so please take a look.

*Prices as of June 17, 2024.

Below, we will look at the features and recommended points of each one.

2-1. IROTEC Flat Bench EX

【Product Details】

IROTEC Flat Bench EX
price	￥13,200 tax included
size	Length 111cm x Width 66cm x Height 43cm
weight	13kg
Load capacity	not listed
Pad Thickness	5.5cm Hard
Storage	As it is

*Prices as of June 17, 2024.

Recommended points!

• The 5.5cm thick, firm, cushioned seat provides excellent support.
• Low position type with outstanding stability
• Stylish design makes you excited

▼5.5cm thick, firm, cushioned seat provides excellent support

The IROTEC Flat Bench EX uses a firm cushion that is 5.5 cm thick, so it holds your body firmly during training and allows you to train in a stable position .

Especially when doing dumbbell training, the seat's moderate firmness prevents your body from sinking, allowing you to maintain proper form.

▼Low position type with outstanding stability

It is a low position type that prioritizes stability, minimizing the risk of shaking and falling during training .

Stability is extremely important for safe training, especially for beginners and intermediates. The solid construction and low position allow you to concentrate on your training with peace of mind.

▼ Stylish design makes you excited

It also has a great design, adding a touch of glamour to your training space.

The stylish design is visually satisfying and helps motivate you to train .

Paying attention to appearance will make your daily training more enjoyable and easier to continue.

▼Reviews

View details on Amazon

2-2. [Rep Fitness] FB-3000 Flat Bench

【Product Details】

[Rep Fitness] FB-3000 Flat Bench
price	￥22,400 tax included
size	Length 120cm x Width 45cm x Height 45cm
weight	18kg
Load capacity	320kg
Pad Thickness	7cm
Storage	*Easy to move with handle and casters
Color	Metallic black, red, blue, matte black

*Prices as of June 17, 2024.

▼ Lightweight at 18kg, yet withstands a load of 320kg

[Rep Fitness] The FB-3000 flat bench is lightweight at just 18kg , yet boasts excellent durability with a load capacity of 320kg .

Its lightweight design makes it easy to move around and can be easily moved when changing training spaces or cleaning.

Although it is lightweight, it has a guaranteed load capacity of 320 kg, so you can use it with confidence even when doing strength training that involves heavy dumbbells or barbells.

A sturdy bench made from 11 gauge steel for use in home and commercial gyms

It has a sturdy frame made from 11 gauge steel, making it suitable for use in home gyms as well as commercial gyms.

In addition, its sturdy construction ensures stable performance over the long term, allowing you to use it with confidence during your daily training.

▼ Wide frame and four-legged design for improved stability

The wide frame and four-leg design provide increased stability. The four-leg design prevents shaking and wobbling during training, allowing you to concentrate on your training with peace of mind.

This stability is a major benefit, especially in balance-focused exercises like step-ups and split squats.

Additionally, the foot caps are made with stable rubber pads to prevent damage to your floor and keep the bench from slipping .

View details on Amazon

2-3. IROTEC Flat Bench HPM Heavy Duty Type

【Product Details】

IROTEC Flat Bench HPM Heavy Duty Type
price	￥27,500 tax included
size	Length 135cm x Width 53.5cm x Height 40.5cm
weight	28kg
Load capacity	not listed
Pad Thickness	6cm cushioned seat
Storage	*Easy to move with handle and casters

*Prices as of June 17, 2024.

▼ 6cm thick cushioned seat provides excellent support

IROTEC Flat Bench HPM Heavy Duty Type has a well-cushioned 6cm thick seat that firmly supports your body during training, providing excellent stability . You can train comfortably for long periods of time.

The seat provides strong support, allowing you to train safely and maintain your form, especially when doing dumbbell presses or sit-ups.

▼ Highly stable three-point support frame structure

The stable three-point support frame prevents shaking or wobbling during training, allowing you to stay focused on your training even when performing exercises such as split squats and step-ups.

▼Easy to move with handle and casters

This workout bench has handles and casters for easy mobility .

You can easily create your own training environment, so you can continue your daily training comfortably even at home with limited space.

View details on Amazon

2-4. [Rep Fitness] FB-5000 Competition Flat Bench

【Product Details】

[Rep Fitness] FB-5000 Competition Flat Bench
price	Narrow ￥29,900 tax included Wide ¥31,000 (tax included)
size	128D x 53W x 43H cm Pad width: 30cm (narrow) 35cm (wide)
weight	28kg
Load capacity	454kg
Pad Thickness	10cm
Storage	*Easy to move with steel handle and roller wheels

*Prices as of June 17, 2024.

A flat bench for competitions that meets the IPF (International Powerlifting Federation) bench height standards.

[Rep Fitness] The FB-5000 Competition Flat Bench is a competition-style flat bench designed at 43cm to meet the International Powerlifting Federation (IPF) bench height standards.

Another attractive feature is that you can train in conditions close to official conditions for competitions.

When doing exercises such as the bench press, the appropriate bench height is important for maintaining proper form and training your muscles effectively.

Stable tripod design allows for comfortable leg drive

It features a tripod design that prioritizes stability, and its tripod-like structure minimizes shaking and wobbling during training .

This design allows for effective leg strength development and comfortable leg drive, especially during exercises such as the bench press.

Since your legs are firmly fixed in place, you can train safely while maintaining balance throughout your body, maximizing the effects of your strength training.

▼ High-density, 10cm thick non-slip vinyl pad. Sizes available

It is made with high density, 10cm thick anti-slip vinyl padding , which is durable and prevents your body from slipping during your workout.

The thick padding provides firm support for your body, providing excellent stability, especially when training with heavy dumbbells or barbells.

The pads are available in two widths, so you can choose the one that best suits your body type.

▼Reviews

View details on Amazon

3. 8 Recommended Adjustable Benches (in Price Order)

In this chapter, we will introduce 8 recommended adjustable benches .

We've also put together a table sorted by price so you can see the functions and features at a glance, so please take a look.

*Prices as of June 17, 2024.

Below, we will look at the features and recommended points of each one.

3-1. Leading Edge Folding Multi-Position Bench

【Product Details】

Leading Edge Folding Multi-Position Bench
price	￥8,800 tax included
size	Width 45 x Length 109 x Height 42-75.5cm
weight	Approx. 12kg
Load capacity	120kg (dumbbell weight limit: 15kg per hand)
angle	7 back positions (-12 to 70 degrees) 3 seat positions (0 to 20 degrees) Flat Incline Decline Sit-up
pad	5cm thick
Storage	Foldable

*Prices as of June 17, 2024.

▼A versatile bench that can be used for multiple purposes: incline, decline, flat, and sit-ups

The Leading Edge Folding Multi-Position Bench supports four different exercise positions : incline, decline, flat and sit-up.

Since a variety of exercises can be performed with just one bench, it is recommended for those who want to train more parts of their body in the future.

▼ Wide range of angle adjustments (back: 7 levels from -20° to 70°, seat: 3 levels from 0° to 20°, footrest: 4 levels)

The back angle can be adjusted in seven steps from -20° to 70°, the seat in three steps from 0° to 20°, and the footrest in four steps.

The angle can be easily adjusted to suit the user's body type and training content, making it suitable for a variety of training such as dumbbell presses and sit-ups.

In addition, the angle can be easily changed, allowing you to continue your training smoothly and without stress.

Weight capacity: 120kg (dumbbell weight limit: 15kg per hand)

It is designed to withstand a load of 120 kg , and the dumbbells can weigh up to 15 kg in each hand.

It has also passed a 3-minute durability test with a 100 kg weight, providing a stable and reliable feel.

▼Reviews

View details on Amazon

3-2. Leading Edge Training Bench

【Product Details】

Leading Edge Training Bench
price	￥14,400 tax included
size	Width 54 x Length 125 x Height 42-123cm
weight	Approx. 18kg
Load capacity	300kg
angle	6 back positions (-12 to 70 degrees) 3 seat positions (0 to 20 degrees) Flat, incline, decline
pad	5cm + 3cm reinforcement frame
Storage	Foldable

*Prices as of June 17, 2024.

▼ Incline angles (30-45-60-70 degrees) ideal for dumbbell training + also supports decline

The Leading Edge Training Bench can be adjusted to four incline angles: 30 degrees, 45 degrees, 60 degrees, and 70 degrees.

It allows you to train at a variety of angles, allowing you to effectively target specific muscles .

It also supports decline angles, allowing you to perform a variety of training exercises with just one bench.

▼Three-point frame structure prevents the backrest from bending during flat movement

A three-point frame structure is used to prevent the backrest from bending when training in a flat position.

It provides greater stability and supports your weight during training.

It is designed to be used safely even when using heavy dumbbells.

▼ A four-layered sheet that is resistant to sagging and has a firmness that is also excellent

We use a four-layer sheet that is resistant to sagging and has a firmness that is also excellent .

The high density material helps maintain its shape even after long periods of use and provides firm support for the body.

The seat is firm enough to prevent your body from sinking during training and to help you maintain proper form, supporting effective strength training.

▼Reviews

View details on Amazon

3-3. IROTEC Multipurpose Folding Bench

【Product Details】

IROTEC Multipurpose Folding Bench
price	￥31,900 tax included
size	157.5D x 44W x 116.5H cm
weight	24kg
Load capacity	not listed
angle	The backrest angle can be adjusted in 7 steps. The seat cushion cannot be adjusted. Flat Incline Decline Shoulder Press
pad	not listed
Storage	Foldable

*Prices as of June 17, 2024.

▼ A compact type of angle-adjustable multi-bench. The angle can be adjusted in 7 steps.

IROTEC Multi-Purpose Folding Bench is a multi-purpose bench that can be adjusted to seven different angles .

It supports four positions - incline, decline, flat and shoulder press - allowing for a wide range of training.

The angle can be easily adjusted, allowing you to train smoothly at an angle that suits your training goals.

▼It can be folded and stored compactly when training is over.

It folds easily and stores compactly, making it convenient for use at home where training space is limited.

When not in use, the bench can be folded up to make efficient use of space.

▼No assembly required, so you can start training as soon as you open the box

No assembly is required, so you can start using it as soon as you open the box that arrives at your home, keeping you motivated.

This bench is easy to use and quick to operate.

▼Reviews

View details on Amazon

3-4. REP AB-3100 FI Adjustable Bench

【Product Details】

REP AB-3100 FI Adjustable Bench
price	￥34,500 tax included
size	Length 128 x width 58 x height 43 cm
weight	32kg
Load capacity	320kg
angle	The back pad angle can be adjusted in six steps from flat to 90 degrees Angle can be adjusted in three stages (flat to 20 degrees) Flat/Incline
pad	Thickness: 7cm Back pad width: 30 - 23 cm Seat pad width: 27 - 20 cm * Anti-slip textured vinyl
Storage	not listed
Color	Metallic black, red, blue, matte black

*Prices as of June 17, 2024.

The most affordable adjustable bench from REP Fitness

The REP AB-3100 FI Adjustable Bench is the most affordable adjustable bench that REP Fitness offers.

However, performance is not compromised, and it is suitable for a wide range of users from beginners to advanced users . It has excellent cost performance and is recommended for those who want to get a high-quality training bench while keeping their budget low.

▼6-step backrest angle and 3-step seat angle

The backrest angle can be adjusted in six positions (0 degrees, 30 degrees, 45 degrees, 60 degrees, 75 degrees, 90 degrees), and the seat angle can be adjusted in three positions (0 degrees, 10 degrees, 20 degrees).

This multi-level angle adjustment allows you to find the optimal angle for your training needs.

You can effectively perform a variety of exercises , such as dumbbell presses and shoulder presses, which will broaden the scope of your training.

▼ Ladder design allows for easy angle changes

It features a ladder design that allows you to easily adjust the angle.

The backrest and seat angle can be adjusted smoothly , allowing you to quickly change positions during training without any stress.

This bench is easy to operate and easy to use even for beginners, providing comfortable support for your training.

▼Reviews

View details on Amazon

3-5. IRTOEC PRO IRTOEC Adjustable Bench Prime

【Product Details】

IRTOEC PRO IRTOEC Adjustable Bench Prime WOT MB-ABP
price	￥48,510 tax included
size	Length 135.5cm x Width 78.5cm x Height 45cm
weight	34kg
Load capacity	not listed
angle	9 back positions (0-90 degrees) 3 seat positions (0-30 degrees) Flat/incline
pad	Highly resilient seat pad
Storage	not listed

*Prices as of June 17, 2024.

▼ Eliminates seat width, gaps between seats, wobbling, etc. that cause stress when bench pressing

IRTOEC PRO IRTOEC Adjustable Bench Prime WOT MB-ABP is a bench that eliminates the stress that often comes with bench pressing, such as seat width, gaps between seats, and wobbling.

The seat width and spacing are appropriately designed to keep your body stable and allow you to train comfortably.

▼ 70mm x 70mm frame and reinforcement plate allow for heavy loads

It has a sturdy 70mm x 70mm frame and reinforcement plate, so it can handle heavy weights . The sturdy frame provides extra stability during training.

The strength of the bench is very important when doing heavy weight training, and the sturdy construction allows you to train with confidence.

▼ Backrest can be adjusted in 9 positions, seat cushion can be adjusted in 3 positions

The backrest can be adjusted to 9 positions, and the seat cushion can be adjusted to 3 positions. By being able to adjust the angle at multiple angles , you can choose the optimal angle according to your body type and training purpose.

You can effectively perform a variety of training exercises, such as dumbbell presses, shoulder presses, and abdominal exercises.

In addition, the angle can be easily adjusted, allowing you to smoothly change positions during training and continue training comfortably.

View details on Amazon

3-6. AB-3000 FID Adjustable Bench 2.0

【Product Details】

[Rep Fitness] AB-3000 FID Adjustable Bench 2.0
price	￥54,500 tax included
size	144D x 66W x 43H cm
weight	41kg
Load capacity	454kg
angle	Back pad 8 levels (-12 to 85) Seat pad 5 levels (0 to 20) Flat, incline, decline
pad	Thickness: 7cm Back pad width: 30cm Seat pad width: 38cm *REP original CleanGrip material
Storage	Convenient carrying handle for easy transport

*Prices as of June 17, 2024.

▼ Built-in leg rollers and seat adjustment function allow for comfortable decline training

[Rep Fitness] The AB-3000 FID Adjustable Bench 2.0 is a bench that features built-in leg rollers and seat adjustment .

The leg rollers hold your legs firmly in place, allowing you to train your abdominal and decline muscles, which are difficult to do with a regular flat or incline bench.

The seat also has a five-stage angle adjustment function, so users can train according to their size and purpose.

Laser engraved 8 backrest angles and 5 seat angles

The backrest can be adjusted in 8 positions (-12, 0, 15, 30, 45, 60, 70, 85 degrees) and the seat can be adjusted in 5 positions (0, 5, 10, 15, 20 degrees) .

It can be adjusted to a variety of angles to meet a variety of training needs.

By finely adjusting the angle of the backrest and seat, you can find the position that best suits your body type and the type of training you are doing.

The ladder-style frame also allows for smooth angle changes, and the improved noise suppression makes it a great choice for those who are sensitive to noise at home.

- CleanGrip™ padding for increased grip and density

The CleanGrip™ padding is dense, durable and grippy , helping to keep you stable during training and making your workout safer.

The seat pad is wider and thicker at the front, which reduces pressure on the back of your knees when using the leg rollers.

The padding is also easy to maintain, so you can rest assured it will remain comfortable even after years of use . It also boasts a patent-pending design and a 454kg load capacity.

▼Reviews

View details on Amazon

3-7. [Rep Fitness] AB-5200 2.0 Adjustable Bench

【Product Details】

[Rep Fitness]AB-5200 2.0 Adjustable Bench
price	¥89,900 tax included
size	146L x 66W x 44H cm
weight	52kg
Load capacity	454kg
angle	The backrest can be adjusted to 13 positions (-8 to 85 degrees) and the seat angle can be adjusted to 4 positions (0 to 30 degrees) Flat, incline, and decline
pad	Pad thickness: 7cm Pad width: 30 cm / 36 cm Seat pad width: 23~31 cm / 28~36 cm (standard and wide available) *REP original CleanGrip material
Storage	Can be stored upright

*Prices as of June 17, 2024.

▼ Commercial grade FID bench. 13 backrest angles and 4 seat angles.

[Rep Fitness] The AB-5200 2.0 Adjustable Bench is a commercial-grade FID (flat-incline-decline) bench designed for large group use in commercial gyms and school facilities .

The backrest can be adjusted to 13 different angles (-8-85 degrees) and the seat to 4 different angles (0-30 degrees). You can set the best position for your body type and training, allowing you to perform effective training that suits your goals.

Being able to adjust the angle precisely allows you to expand the range of your training and effectively train your muscles.

CleanGrip Pad™ material provides excellent grip

The high-quality padding material "CleanGrip™" provides excellent grip and a comfortable feel .

It is non-slip even when you sweat, supporting stable training. It is also made of high-density material, so it is durable and can be used comfortably for a long time.

It is also easy to maintain and keep clean, so you can rest assured about hygiene.

▼Abundant customization options available with seven frame colors and two pad widths

There are a wide variety of color options available, with 7 frame colors and 7 rail colors to choose from.

You can choose the color and design to suit your taste and coordinate it with the atmosphere of your training space.

In addition, the pad width is available in two types, standard and wide , so you can select the size that best suits your body type and training style.

If you get a bench that you are satisfied with in terms of both appearance and ease of use, it is sure to increase your motivation to train.

Equipped with a convenient carrying handle and a stand-up storage function

The knurled stainless steel front handle makes it easy to move the bench around your gym.

When stored upright, it occupies a compact space of 0.29 sq m. The integrated metal storage stand has a protective plastic liner.

View details on the website

3-8. [Rep Fitness] BlackWing™ Adjustable Bench

【Product Details】

[Rep Fitness] BlackWing™ Adjustable Bench
price	¥103,500 - ¥106,800 tax included *Depending on pad width
size	151D x 66W x 44H cm Pad width: 31 cm (standard) or 36 cm (wide)
weight	59kg
Load capacity	454kg
angle	The backrest can be adjusted in 12 steps (-8 degrees to 85 degrees), and the seat can be adjusted in 6 steps (-10 degrees to 45 degrees). Flat Incline Decline
pad	Back pad width: 31 cm / 36 cm Seat pad width: 22~30 cm / 22~36 cm (standard and wide available) *REP original CleanGrip material
Storage	Can be stored upright

*Prices as of June 17, 2024.

Patented ZeroGap™ technology for a perfect, gap-free fit

[Rep Fitness] The BlackWing™ Adjustable Bench is a bench with patented ZeroGap Technology that has been redesigned for user comfort.

The seat can be slid back and forth to eliminate any gap between the seat and back pad in all positions, which is particularly useful when bench pressing in a flat position.

It also uses a patent-pending ratchet system that allows for quick and easy angle adjustment and a pin to lock it securely in place.

Simply lift the seat pad to adjust the angle, no pins to pull, and a pop pin to return the angle to its original position.

▼12 backrest angles and 6 seat angles for ultimate versatility

The backrest can be adjusted in 12 steps (-8 degrees to 85 degrees) and the seat can be adjusted in 6 steps (-10 degrees to 45 degrees).

It can be adjusted in 72 different combinations , allowing for a wide variety of training positions, including flat, incline and decline training.

The wide range of angle settings allows you to find the perfect position for a variety of training exercises, allowing you to get the most out of your training.

It can withstand a weight of up to 1000 lbs (454 kg), making it suitable for even the most elite athletes.

▼Optional leg roller attachment allows for lower body training

By attaching the optional leg roller attachment, it can also be used for lower body training such as decline presses, decline sit-ups, and Nordic hamstring curls.

The leg roller firmly holds your feet in place, allowing you to train stably even in the decline position.

You can train not only your upper body but also your lower body on the same bench, allowing you to train your entire body muscles in a balanced manner .

The attachments can be easily attached and detached, so they can be stored in a space-saving manner when not in use.

▼Can be stored upright in a space of just 0.29㎡

The BlackWing can be stored upright in a compact space of approximately 0.3 m² and has an integrated metal storage stand with a protective plastic liner.

▼Reviews

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4. Three things to keep in mind when setting up and using a training bench at home

When using a training bench at home, there are three things to keep in mind:

Let's take a look at each one.

4-1. Check if your floor needs protection

When installing a training bench, it is important to take measures to protect the floor .

First, check whether the bench legs have rubber caps or pads. If they don't, it's a good idea to get some separately.

We recommend laying a protective mat, especially if your floor is made of wood or tile, which can be easily scratched.

For example, laying joint mats or rubber mats can prevent damage to the floor and also provide soundproofing.

Also, make sure the legs of the bench are firmly attached to the floor and stable.

4-2. Ensure bench safety

Ensuring the safety of the bench is essential for safe training.

Before each use, always check that the bench's screws and bolts are not loose and retighten if necessary.

It is also important to check that the moving parts operate smoothly.

For example, if the bench has a seat angle adjustment feature, make sure the adjustment lever moves smoothly.

If you notice any abnormalities, we recommend that you refrain from using the product and check the instructions or contact the manufacturer.

4-3. Perform regular maintenance

Regular maintenance is essential to ensure your training bench lasts a long time.

After use, it is important to always wipe off sweat and dirt and keep it clean.

If sweat and dirt are left on the bench, the material will deteriorate and hygiene will also be an issue. Regular cleaning will extend the bench's lifespan and maintain a comfortable training environment.

For example, we recommend wiping the surface of your bench with a mild detergent and letting it dry once a week.

Also, check the screws and bolts once a month to make sure they aren't loose, and retighten them as necessary to maintain safety.

5. Summary

In this article, we've explained what to look for when choosing a home workout bench and introduced some recommended benches.

When choosing a training bench, keep the following six points in mind:

6 points to consider when choosing a training bench

• [Shape] Choose a shape that will target the muscles you want to train.
• [Weight and stability] Check the portability and stability
• [Adjustment functions] Check whether the functions and adjustments are suitable for your training purpose.
• [Weight capacity and safety] Check the weight capacity and safety required for heavy weight training
• [Material] Make sure the material is high quality and can be used for a long time.
• [Assembly] Check whether the assembly process is easy.

Here are some flat benches we recommend:

*Prices as of June 17, 2024.

Here are some recommended adjustable benches:

*Prices as of June 17, 2024.

By choosing a bench that suits your purpose and budget, you will be more likely to achieve the benefits of your muscle training and your motivation will increase.

Get the bench that's right for your workout and create the body you've always wanted!

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