What kind of muscle training can you do with a flat bench? We'll introduce recommended benches and how to choose them in detail.

• June 30 2024

A flat bench is a training bench that can expand the range of training using your own weight or dumbbells. Some people may have the following concerns when training at home:

• Want to know how to do effective strength training at home?
• I am doing bodyweight and dumbbell strength training, but I am not sure whether to purchase a bench.
• I want to gather information on how to choose a flat bench and other training equipment.

This article provides a detailed explanation of muscle training menus that can be done with a flat bench and how to choose a bench. Please use it as a reference to expand the range of your training at home.

What is a flat bench?

A flat bench is a type of training bench that can be introduced at an affordable price . When training at home, exercises using your own weight or dumbbells are mainstream, but by incorporating a flat bench, the range of training can be expanded.

The flat bench makes your home training environment similar to that of a gym, allowing you to effectively train your entire body. It is an item that can be easily introduced and is recommended for a wide range of people, from beginners to advanced users .

Types of training benches

There are three types of training benches:

• Flat bench
• Adjustable Bench
• Multifunctional Training Bench

Each bench has different features and benefits , so it is best to use them according to your purpose.

Type 1: Flat bench

Flat benches are a recommended item for home training as they are affordable and can be used to add variety to your bodyweight and dumbbell training.

The biggest advantage of a flat bench is that it allows you to effectively perform muscle training that you cannot do on the floor, such as dumbbell presses and dumbbell flys . In addition, you can effectively perform bodyweight training such as Bulgarian squats and glute bridges by using a flat bench.

Although the angle of a flat bench cannot be adjusted, it is reasonably priced and considering the wide range of options available, it is a great value item .

Type 2: Adjustable bench

The adjustable bench is a training bench that allows you to freely adjust the angle, greatly expanding the range of training you can do at home.

The adjustable bench allows you to perform a variety of exercises, such as incline bench press and decline bench press, by adjusting the angle of the backrest . You can train the parts of your body you want to train in detail.

Because adjustable benches can be adjusted to different angles, they are more expensive than flat benches. However, because a single adjustable bench allows for a variety of training methods, it is a recommended item for those who want to enhance their home gym .

Type 3: Multi-function training bench

The multi-function training bench is a bench for advanced users equipped with a variety of functions, including a power rack, foot holder, and dumbbell storage.

Multi-function training benches may include a power rack function that allows you to do free weight exercises such as bench presses and barbell squats. Benches with foot holders also allow you to effectively do abdominal exercises such as leg raises and sit-ups.

A multi-function training bench requires sufficient installation space and cost. It is recommended for those who want to build a full-fledged home gym and train their whole body efficiently .

How to use a flat bench and recommended muscle training menu

Here are eight recommended muscle training exercises using a flat bench .

• Dumbbell Press
• Dumbbell Fly
• One-Handed Rowing
• Seated Side Raise
• Reverse Dips (Reverse Push-Ups)
• Bulgarian Squat
• Glute Bridge
• Leg Raises

Let's take a look at how to use each flat bench and the muscle training menu they offer.

Menu 1: Dumbbell press

Dumbbell press is a basic chest muscle training exercise using a flat bench . The dumbbell press is performed as follows:

1. Lie on your back on a flat bench with a dumbbell in each hand
2. Lift the dumbbells toward the ceiling, slightly wider than shoulder width and at chest level.
3. Inhale and slowly lower the dumbbells to your chest
4. Exhale as you press the dumbbells upwards
5. Repeat steps 3 and 4 a specified number of times.

The key points for dumbbell presses are as follows:

• Focus on your chest muscles as you lift the dumbbells
• To avoid putting strain on your shoulders, pull your elbows close to your body and keep your shoulder blades firmly in place.
• If you set the weight too high, it will put strain on your shoulders and wrists, so choose an appropriate weight and increase it gradually.

If you want to know more about dumbbell presses, please refer to the following article. It explains in detail the difference between dumbbell presses and bench presses, the correct way to do them, and the recommended weight.
>>What is the correct way to do dumbbell press? Explaining the difference between dumbbell press and bench press and the recommended weight

Menu 2: Dumbbell fly

Dumbbell flys are an effective way to open and strengthen your chest muscles, helping to make your chest fuller and broader . To perform dumbbell presses, follow these steps:

1. Lie on your back on a flat bench with a dumbbell in each hand
2. Lift it up at chest level, slightly wider than shoulder width
3. Bend your elbows slightly and extend your arms, lowering the dumbbells
4. Slowly raise the dumbbells back to the starting position
5. Repeat steps 3 and 4 a specified number of times.

The key points for dumbbell flys are as follows:

• When lifting the dumbbells, make sure they do not hit the center of your chest.
• Spreading your arms too far puts strain on your shoulders and elbows, so make sure your elbows don't go lower than the floor.
• When lowering the dumbbells, pay attention to the stretching of your chest muscles.

If you want to know how to do dumbbell flys correctly, check out the following article. It also explains the parts of the body that can be trained, the effects, tips to increase the effect, and the recommended weight.
>>What is the correct way to do dumbbell flys? Introducing the parts of the body that can be trained, the effects, and the recommended weight

Menu 3: One-handed rowing

One-handed rowing is a training exercise that uses a flat bench to train the latissimus dorsi and lower trapezius muscles . To do one-handed rowing, follow these steps:

1. Hold a dumbbell in one hand and place one hand on a flat bench to stabilize yourself.
2. Place the other foot on the floor and keep your back straight.
3. Bring your shoulder blades together and lift the dumbbells towards your body.
4. Slowly lower the dumbbells back to the starting position
5. Repeat steps 3 and 4 a specified number of times.

The key points for one-handed rowing are as follows:

• Do not bend your waist during the movement, keep your back straight
• Be careful not to put strain on your lower back.
• When you lift the dumbbells, remember to use your back muscles.

If you want to know more about one-handed rowing, please refer to the following article. It also introduces the correct way to do it, as well as the weight and number of repetitions.
>>A thorough explanation of how to do one-handed rowing to train your back muscles, as well as the effective weight and number of repetitions

Menu 4: Seated Side Raise

The seated side raise is an exercise that uses a flat bench to train the deltoids . The seated side raise is performed as follows:

1. Sit on a flat bench
2. Stand with your back straight and hold a dumbbell in each hand
3. With your elbows slightly bent, raise the dumbbells to your sides at shoulder height.
4. Slowly return to the original position
5. Repeat steps 3 and 4 a specified number of times.

The key points for seated side raises are as follows:

• Lift the dumbbells using only your shoulder muscles
• Move slowly, pausing briefly in the raised position before returning to the starting position.
• Keep your elbows slightly bent so they are not fully extended

Menu 5: Reverse dips (reverse push-ups)

Reverse dips , also known as reverse push-ups, are a workout that targets the triceps . They are also effective for toning the upper arms. To do reverse dips, follow these steps:

1. Sit on the edge of a flat bench
2. Place your hands on the edge of a flat bench for support.
3. Extend your legs in front of you and lift your hips off the bench.
4. Bend your elbows and slowly lower your body until your elbows are parallel to the floor.
5. Extend your elbows and raise your body back to the starting position
6. Repeat steps 4 and 5 a specified number of times.

The key points for reverse dips are as follows:

• Keep your elbows close to your body
• Keep your body on the bench
• Be sure to move slowly and be mindful not to put strain on your shoulders or elbows.

If you're interested in reverse dips, check out this article, which goes into detail on how to do them effectively to build your triceps:
>>How to do reverse dips (push-ups)? Effectively train your triceps

Menu 6: Bulgarian squats

Bulgarian squats are a lower body workout that trains the thigh and butt muscles on each leg . They also help develop balance. To do Bulgarian squats, follow these steps:

1. Place one foot on a flat bench
2. Put one foot in front of the other
3. Slowly lower yourself using your front leg until your knee is parallel to the floor.
4. Keep your weight on the heel of your front foot and your back straight.
5. As you come up, use force with the same leg to return to the starting position.
6. Repeat steps 3 to 5 the specified number of times.

The key points of the Bulgarian squat are as follows:

• Do not let your front knee go past your toes
• By maintaining balance, you can effectively train your lower body.

Menu 7: Glute bridge

The glute bridge is an effective exercise that uses a flat bench to train the buttocks muscles . It is also effective for lifting the hips and tightening the lower body. To do the glute bridge, follow the steps below.

1. Lie on your back on a flat bench
2. Bend your knees and place your feet on the bench
3. Lift your hips and buttocks and press up until your thighs form a straight line with your body.
4. Slowly return to the original position
5. Repeat steps 3 and 4.

The key points for the glute bridge are as follows:

• Avoid excessive arching of the back
• Perform movements slowly
• Maintain the bridge position while keeping your butt muscles engaged.

Menu 8: Leg raises

Leg raises are a workout that uses a flat bench to strengthen the muscles of the lower abdomen . Follow these steps to perform leg raises:

1. Lie on your back on a flat bench
2. Grip the edge of the bench with your hands
3. Bend your knees slightly and raise your legs until they are perpendicular to the ceiling.
4. Slowly lower your legs (above the bench)
5. Repeat steps 3 and 4 a specified number of times.

The key points for leg raises are as follows.

• Press your hips against the bench so that they do not rise up.
• Move slowly, focusing on tensing your abdominal muscles.

A flat bench allows you to train your entire body, but an adjustable bench allows you to do more. The following article introduces the types of training you can do with an adjustable bench.
>>15 ways to use an adjustable bench | Recommended training exercises you can do at home

How to choose a flat bench

Here are some points to consider when choosing a flat bench :

• Load capacity
• Sheet width
• Sheet length
• Seat height
• Installation space

We will explain in detail how to choose each one. Choose the appropriate bench to suit your training environment.

How to choose: Weight capacity

Weight capacity is an important point when choosing a training bench. You need to choose one that can handle your weight as well as the weight of the dumbbells or barbells you will be using.

Generally, we recommend a bench with a load capacity of 200kg or more. However, as you progress with your training, the weight you use will likely increase, so choosing a bench with a load capacity of 300-400kg will give you peace of mind in the long term.

A bench with a high load capacity is also stable and durable, ensuring safety and allowing for a more effective workout.

Choice 2: Seat width

When choosing a training bench, the width of the seat is also an important point. The width of the seat affects the range of motion during training, so it is important to choose a bench with an appropriate width according to your purpose and your physique.

Generally, a seat width of 25 to 30 cm is recommended for people with a standard body type. If you have narrow shoulders or want to move your shoulder blades more, it is better to choose a narrower seat. On the other hand, if you have broad shoulders or want to prioritize stability, choosing a wider seat will allow you to train more comfortably.

Choice 3: Seat length

The length of the seat is also an important consideration when choosing a training bench.

Generally, a seat length of around 110-120cm is enough for even relatively tall people to rest their heads firmly on the seat. If the seat is too short, the sense of stability during training will be compromised, so it is important to choose a seat of sufficient length.

However, if the sheet is too long, it will take up a lot of space, so it is important to check the space you have in your home before purchasing.

Choice 4: Seat height

When choosing a training bench, the seat height is also an important point. The seat height can greatly affect the sense of stability and ease of bracing during training.

Generally, a seat height of 42 to 45 cm is considered appropriate. If the seat is too high, your feet will float and you will be more likely to lose your balance, so be careful. By choosing a bench that is high enough to allow you to firmly plant your feet on the ground, you can train more effectively.

There are also height-adjustable benches available on the market, so one option is to choose a type that can be adjusted to suit your physique and the type of training you are doing .

Choice 5: Installation space

When setting up a training bench at home, it is important to have space.

Folding training benches can be stored compactly when not in use, allowing you to make effective use of the space in your room. It's a good idea to choose one that is suitable for your installation environment, such as one with foldable legs or one with a seat that can be folded in half.

If your room is small or you only want to have the bench out when you are using it, we recommend a foldable bench or one that is easy to move.

Recommended flat benches

Here are three flat benches we recommend:

• REP Fitness FB-3000 Flat Bench
• REP Fitness FB-5000 Competition Flat Bench
• Panatta FITEVO Flat Bench

We will explain the features of each bench in detail.

Bench 1: REP Fitness FB-3000 Flat Bench

The REP Fitness FB-3000 Flat Bench is a durable training bench that can be used in a wide range of gyms, from home gyms to commercial gyms .

Bench Weight	18kg
Load capacity	320kg
Sheet width	30cm
Sheet length	120cm
Seat height	45cm
Bench width	45cm

It weighs only 18kg, but can withstand a load of 320kg. The wide frame and four-leg design provide high stability, making it suitable for heavy-duty training.

The REP Fitness FB-3000 Flat Bench is a high-quality training bench that is suitable for beginners and advanced exercisers alike . The grooved rubber feet keep the bench from slipping and protect floors, making it safe for home use.
>>REP Fitness FB-3000 Flat Bench

Bench #2: REP Fitness FB-5000 Competition Flat Bench

The REP Fitness FB-5000 Competition Flat Bench is a competition flat bench designed to meet the International Powerlifting Federation (IPF) bench height standards and can also be used by lifters to properly prepare for competition.

Bench Weight	Narrow bench: 28kg Wide bench: 34kg
Load capacity	454kg
Sheet width	Narrow pad: 30cm Wide pad: 35cm
Sheet length	122cm
Seat height	43cm
Bench width	53cm

The FB-5000 is characterized by the fact that the legs of the bench do not get in the way during training, allowing for comfortable leg drive . The high-density, 10cm thick pad is covered with durable non-slip vinyl for excellent stability. Wider pads are also available as needed.
>>REP Fitness FB-5000 Competition Flat Bench

Bench 3: Panatta FITEVO Flat Bench

The Panatta FITEVO flat bench comes with a foot holder, making it easy to perform abdominal exercises such as sit-ups and crunches .

Bench Weight	30kg/35kg
Bench length	125cm/145cm
Seat height	50cm
Bench width	75cm

The standard frame color is black, but color can be changed by order only. The Panatta FITEVO Flat Bench is a versatile and excellent training bench that can meet a variety of training needs .
>>Panatta FITEVO Flat Bench

Recommended for those who want to increase variety

Here are two recommended items for those who want to increase the variety of their muscle training:

• Adjustable Bench
• Adjustable Dumbbells

We will explain each item in detail.

Item 1: Adjustable bench

If you are thinking of setting up a full-fledged home gym, we recommend that you consider an adjustable bench from the start . Adjustable benches not only support all the exercises of a flat bench, but also allow for incline and decline positions, greatly expanding the range of training you can do. They can also be used in conjunction with a power rack, allowing for a wide variety of training.

The REP Fitness AB-3100 FI Adjustable Bench allows you to adjust the back pad angle in six positions from flat to 90 degrees , and the seat pad also adjusts in three positions (flat to 20 degrees) to accommodate a variety of strength training exercises.
>>Rep Fitness AB-3100 FI Adjustable Bench
Another recommendation is the AB-3000 2.0 FID Adjustable Bench. It can be used in flat, incline and decline positions. The seat can be adjusted to eight different angles (-12 degrees to 85 degrees) . Leg rollers and seat adjustments make it comfortable even in the decline position.

When not in use, the leg rollers can be folded up for space-saving storage.
>>Rep Fitness AB-3000 2.0 FID Adjustable Bench

Item 2: Adjustable dumbbells

Adjustable dumbbells allow you to fine-tune the weight of the dumbbell, expanding the versatility of your workout. With multiple weight options available in one dumbbell, you don't need to carry a full set of fixed dumbbells, which can save you a lot of space.

REP Fitness QuickDraw™ Adjustable Dumbbells easily adjust the weight from 2.5kg to 30kg and come with two 1.25kg microplates per dumbbell for fine tuning in 2.5kg increments.

Adjustable dumbbells are a great way to make the most of your home gym thanks to their versatility and compact design .
>>Rep Fitness QuickDraw™ Adjustable Dumbbells

Enhance your at-home muscle training with a flat bench

A flat bench is a training bench that expands the range of muscle training at home . In this article, we will explain in detail how to use a flat bench, recommended muscle training menus, and how to choose a bench. It is an essential item for a home gym because it is affordable.

If you want to enhance your muscle training at home, consider using a flat bench. If you have an adjustable bench that allows you to adjust the angle, the range of your training will be even wider. If you want to make a full-fledged home gym, you can also install an adjustable bench from the start. Choose the right bench according to your purpose and budget.

For those who want to expand the variety of their training at home, the Uchino Gym website introduces various equipment. If you are interested, please refer to the link below.
>> Uchino Gym Official Website

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