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


An adjustable bench is a training bench that allows you to adjust the angle. Some people may have the following questions about adjustable benches:

  • How to use the adjustable bench?
  • What is the difference between an adjustable bench and a regular training bench?
  • How to Choose an Adjustable Bench?

In this article, we will explain how to use the adjustable chair, training menus, how to choose it, and points to be careful about.

Learn how to use an adjustable bench to train comfortably.

What is an adjustable bench (incline bench)?

An adjustable bench is a training bench that allows you to adjust the angle. It is also called an "incline bench" or "multi-position bench." Unlike flat benches that do not have an angle adjustment function, an adjustable bench can be tilted like a reclining bench, allowing you to expand the range of training types and loads.

The adjustable bench folds up into a standing backrest, so when you sit on it, you can use it as a chair with an adjustable angle. It also supports training in a variety of positions, such as face down or on your back, so you can train your entire body thoroughly.

Benefits of an adjustable bench

Benefits of an adjustable bench

The biggest advantage of an adjustable bench is that it can dramatically expand the ways you can use your home gym. Not only can you increase the number of training options you can do by combining dumbbells and other equipment, but the height of the bench itself allows for more intense training.

For example, the incline push-up, a variation of the push-up, can be done at an angle with just a stable foothold in the room, making it a more challenging push-up. For movements such as incline dumbbell curls, where you bring the dumbbells under your body, you will need a training bench.

In addition, the adjustable bench can be used in a wide variety of ways, so it is suitable for all levels of trainees. Beginners can use it for casual training using light equipment and their own weight, so they won't get bored. Advanced trainers can adjust the angle or other equipment to increase resistance.

Uchino Gym offers a lineup of adjustable benches to suit a wide range of users, from beginners to advanced users, with a variety of builds and budgets.


How to move the adjustable bench

How to move the adjustable bench

The angle adjustment mechanism of an adjustable bench is generally divided into ladder type as shown in the blue circle in the image above, and lock pin type as shown in the red circle. Many models allow you to adjust the angle at multiple points with multiple pins, and some products allow you to make a V-shape with your body or change the position of the leg pads.

Some models can be folded flat for storage, so consider the adjustment range of the adjustable bench based on the situations in which you will be using it.

14 ways to use an adjustable bench to help you with your training

We will introduce 14 typical exercises using an adjustable bench. There are also effective bodyweight exercises that do not require any other equipment, so beginners are also welcome to take a look.

Chest strengthening workout

First, we will introduce some exercises that work the chest muscles. By lying on your back on a bench, you can train different muscles than when standing.

Usage 1: Dumbbell Fly

Usage 1: Dumbbell Fly

Dumbbell flys are a great exercise to tone and expand your chest muscles. Hold a dumbbell in each hand. Keeping your elbows slightly bent, spread your arms wide and feel the stretch in your chest muscles. Slowly raise the dumbbells back to the starting position.

The key is to make sure the dumbbells do not touch each other at the center of your chest. Be careful not to spread your arms too far apart. Make sure your elbows do not go lower than the floor.

Usage 2: Dumbbell press

Usage 2: Dumbbell press

Dumbbell press is a basic exercise for training the chest muscles. It is especially effective for strengthening the pectoral muscles. Hold the dumbbells slightly wider than shoulder width. Slowly lower the dumbbells to your chest while inhaling, and then push the dumbbells up toward the ceiling while exhaling.

To avoid putting strain on your shoulders, pull your elbows slightly in towards your body and lift your shoulder blades.

Also, when lifting dumbbells, it is important to focus on your chest muscles. If you feel strain on your wrists or shoulders, you may be setting too much weight. This increases the risk of injuring your shoulders, so increase the weight gradually.

Training to strengthen the back

Using an adjustable bench can also effectively train your back muscles. One of the features of an adjustable bench is that you can use the space below your body as training space.

Usage 3: One-handed rowing

Usage 3: One-handed rowing

One-handed rows are an effective exercise for strengthening the latissimus dorsi and lower trapezius muscles. Hold a dumbbell in one hand and place one knee and hand on the same side of the bench to stabilize yourself. Place the opposite foot on the floor and keep your back straight.

Extend your arms holding the dumbbells and bring the dumbbells towards your body, squeezing your shoulder blades together.

Focus on the movement of pulling the dumbbell up and be aware that you are using your back muscles. Note: Keep your back straight without bending your waist during the movement to avoid putting strain on your lower back.

shoulder strengthening exercises

Push-ups are also effective for training the shoulders, but in this article we will introduce a routine that combines dumbbells and an adjustable bench.

Usage 4: Dumbbell shoulder press

Usage 4: Dumbbell shoulder press

Dumbbell shoulder press is a routine for training the deltoids. Sit upright and hold a dumbbell in each hand. Hold the dumbbells next to your ears with your elbows at a 90-degree angle.

Exhale as you press the dumbbells overhead until your arms are straight, then inhale as you slowly return them to the starting position.

The key is to be aware of concentrating the force on your shoulders. Be careful not to use dumbbells that are too heavy, and keep the dumbbells and your back straight. If the dumbbells move back and forth or side to side, you increase the risk of injuring your shoulders or elbows.

Usage 5: Seated Side Raise

Usage 5: Seated Side Raise

Seated side raises are also an effective exercise for training the deltoids. Sit on a bench with your back straight and hold a dumbbell in each hand. With your arms slightly bent, raise the dumbbells to your sides at shoulder height.

Make sure you are lifting using only your shoulder muscles and do the movement slowly, pausing briefly in the raised position before slowly lowering it back to the starting position.

The key is to move slowly and to bend your elbows slightly so that they do not fully extend, as this can easily injure the joint.

Arm strengthening workout

Use a bench to effectively train your arm muscles. The bench reduces the load on other parts of the body, allowing you to focus on training your arms.

Tip 6: Incline dumbbell curl

Tip 6: Incline dumbbell curl

Incline dumbbell curls are a workout that focuses on the biceps. Sit on a bench with your back in an incline position (your back is upright). The ideal angle is about 45 degrees.

Hold a dumbbell in each hand and fully extend your arms. Inhale and slowly bring the dumbbells up toward your shoulders.

The key is to bend the dumbbell using only your elbow without moving your upper arm. Keep your elbow at a fixed angle and lift the dumbbell without relying on your wrist.

Tip 7: Overhead dumbbell extension

Tip 7: Overhead dumbbell extension

Overhead dumbbell extensions are a great exercise to target your triceps. Sit on a bench and hold one dumbbell in each hand, raising it high above your head. Keeping your elbows stationary, slowly lower the dumbbell behind you.

When you lower the dumbbells as far as you can, hold for 1-2 seconds and return them to their original position. The key is to keep your elbows in the starting position without letting them open outward. Keep your back straight and be careful not to put strain on your shoulders.

Usage 8: Bench dip

Usage 8: Bench dip
Bench dips target the triceps. Sit on the edge of a bench and support yourself with your hands on the edge of the bench. Extend your legs in front of you and lift your hips off the bench.

Next, slowly lower your body while keeping your elbows bent until your elbows are parallel to the floor, then straighten your elbows and lift your body back to the starting position.

The key is to keep your elbows close to your body and not move your body away from the bench. As a reminder, try to move slowly so as not to put too much strain on your shoulders and elbows.

Training to strengthen the legs

You can also use an adjustable bench to train your legs. It allows for three-dimensional movements, making for a dynamic workout.

Usage #9: Bulgarian squat

Usage #9: Bulgarian squat

Bulgarian squats are an effective way to train the muscles in your thighs and buttocks, one leg at a time. Place one foot on a bench or chair and step forward with the other leg.

Slowly lower yourself using your front leg until your knee is parallel to the floor. Keep your weight on the heel of your front foot and your back straight. Press up using the same leg to return to the starting position.

The key is to make sure your front knee does not go over your toes. Be careful to move slowly and not lose your balance and fall. If you find it difficult to maintain your balance, you can place your hands on a desk or something.

Tip 10: Lying Leg Curl

Lying leg curls using an incline bench are a great exercise to specifically train your hamstrings (the muscles at the back of your thighs).

Lie face down on a bench and, if possible, hold a dumbbell between your legs. Slowly bend your legs and bring them as close to your buttocks as possible. The key is to feel tension in your hamstrings at the peak of the movement. Keep your upper body in place and make sure your hips and buttocks do not lift.

If you want to train more safely and effectively, you can consider using a leg curl machine, which combines leg pads with weights.

≫Uchino Gym Leg Curling

Usage 11: Step Up

Usage 10: Step Up

Step-ups are an effective exercise for improving the strength of the entire lower body. They are also effective in improving your sense of balance.

Place one foot on the bench and use it to lift yourself up, then lightly touch the other foot to the bench before lowering it back down to the ground.

Repeat this movement alternately. The key is to keep your knees from going beyond your toes as you rise up, and to keep your back straight. There is also a variation called "dumbbell step-ups" that uses dumbbells.

Butt training exercises

We will introduce you to a training that uses your buttocks muscles to lift your body. Use an adjustable bench to achieve a beautiful figure with a firm buttocks.

Usage 12: Hip thrust

Usage 11: Hip thrust

Hip thrusts are great for strengthening your butt muscles. If you're not strong enough to use weights, you can start with just your own body weight.

Sit on the floor with your back against the edge of a bench, bend your knees and place your feet on the floor. Place a barbell or dumbbells on your hips and use your legs to lift your hips up until your hips are in line with the bench, knees and shoulders, then slowly return to the starting position.

The key is to use your butt muscles when lifting your hips high. If you try to lift the equipment too hard using your hips, you increase the risk of hurting your hips.

Tip 13: Glute Bridge

Tip 12: Glute Bridge

Glute bridges are also an effective exercise for training your buttocks. By using an incline bench to place your feet higher, you can put more strain on your body than you would with a glute bridge on the floor.

Place your back on the bench and your feet firmly on the floor. Use your hips and buttocks to lift your body, pushing your hips up until your thighs and body are in a straight line. Be careful not to bend your hips too much. Also, doing the movement slowly will increase the training effect.

Abdominal muscle training

When using an adjustable bench, you can achieve high load and efficiency when training your abdominal muscles. Train your abdominal muscles and tighten the area around your stomach that you are concerned about.

Usage 14: Leg raises

Usage 13: Leg raises

Incline bench leg raises are an exercise that specifically strengthens the lower abdominal muscles.

Lie face up on a bench and hold the sides of the bench with your hands. With your knees slightly bent, raise your legs up until they are perpendicular to the ceiling.

When you feel tension in your abdominal muscles, you're in good position. Slowly lower your legs and then lift them back up without letting them touch the floor.

The key is to press your hips against the bench so that they do not rise up. If your hips rise up, that is, if your hips are arched, not only will your efficiency decrease, but you will also be more likely to hurt your hips. It is important not to rush the movement, and to be conscious of keeping your abdominal muscles tense.

Usage 15: Sit-ups

Usage 14: Sit-ups

Sit-ups using an adjustable bench are an effective way to train your abdominal muscles. Lie on your back on an incline bench and fix your feet on the bottom edge of the bench. Place your hands behind your head or cross them in front of your chest.

Exhale as you slowly raise your torso, tightening your abdominal muscles, pause at the top for a moment, then inhale as you return to the starting position.

The key is to keep breathing and repeat without using momentum. Keeping your back rounded and moving slowly will increase the efficiency of the workout.

How to Choose an Adjustable Bench

How to Choose an Adjustable Bench

There are many different types of adjustable benches, so many people may have trouble deciding which model to buy. In this article, we will introduce some points to look out for when choosing one. Please choose one that suits your menu and environment.

Choice 1: Adjustable angle

The first thing to look at is the angle that the adjustable bench supports. Generally, the number of angles supported is proportional to the price. The more angles a bench supports, the easier it is to find a position that suits you, but don't spend too much money on it.

Also, consider whether you only need an incline (back upright) or whether you would prefer a decline (back down) as well. If you can do a decline, the range of your training will be even wider.

If you are planning to change the angle frequently, checking out models that are easy to change angles at Uchino Gym or elsewhere will make your training more comfortable.

≫Uchinogym Adjustable Bench

Choice 2: Load capacity

When choosing an adjustable bench, check the load capacity. We recommend a model of 200kg or more. The load on the bench is the sum of the load applied by body weight, the weight of the equipment, and the movement. If a person weighing 100kg were to handle equipment weighing several tens of kilograms, the load capacity would be 200kg.

If you plan to bench press over 100kg, or if you weigh more than 100kg to begin with, you will be able to train safely if you choose a bench with a higher load capacity.

Choice 3: Seat width

The seat width needs to be selected according to your physique and the activity you are doing. For example, when you are lying on your back while training, a wider bench will give you a larger area to rest your back on, so it is more comfortable. However, if you choose a bench that is wider than your shoulders, it will hinder the movement of bringing your shoulders towards your shoulder blades.

Pay particular attention to the width of the back pad, which touches your back, as this directly affects the exercises you can do. The standard width is said to be 30cm. If you want a sturdy and stable model, choose one that is 35cm or more, but if you want to be able to move your shoulders and elbows more flexibly, choose a narrower model such as 25-30cm.

Choice 4: Can it be stored upright?

If you are thinking of introducing an adjustable bench to your home gym, consider a bench that can be stored upright to make effective use of the space in your room. If you can take out the bench only when you need it, it will be less likely to take up space with other equipment.

Recommended training bench for beginners

We will introduce two types of adjustable benches that are recommended for beginners.

Recommended training bench for beginners

The AB-3100 FI is an adjustable bench for entry level users, priced at an affordable 34,500 yen (tax included). The back pad angle can be adjusted in six steps, from flat to 90 degrees. It can withstand a load of 320 kg, so even heavy users can use it with confidence.

Recommended training bench for beginners

The AB-3000 2.0 FID is a higher-end model of the AB-3100 FI, priced at 54,500 yen (tax included). As the name suggests, it can be used as a decline bench. The adjustable angle has also been increased to 8 levels, from -12 degrees to 85 degrees, and it is equipped with leg rollers.

If you want to try out an adjustable bench for the first time, the AB-3100 FI is a good choice, and if you want to try a wider range of exercises, the AB-3000 2.0 FID is a good choice.

≫Uchinogym AB-3100 FI Adjustable Bench

≫Uchinogym AB-3000 2.0 FID Adjustable Bench

Things to consider before purchasing an adjustable bench

Things to consider before purchasing an adjustable bench

Before purchasing an adjustable bench and before moving it into your room, check the size and floor. We will explain the essential checkpoints to avoid troubles such as "it won't fit in the room" or "it destroys the room."

Check the size

Make sure you have enough space in the room you're setting up your adjustable bench in. You need to have enough space not only for the floor area to set up the bench, but also for you to work out on it.

For example, when doing dumbbell flys, you need about 1m of space on either side of the bench because you will be spreading your arms. When doing hip thrusts, you need a space on either side equal to your height. Consider whether you can achieve the exercises you want to do with the adjustable bench.

Floor Protection

If you decide to purchase an adjustable bench, be sure to protect your floor before moving it in. Uchino Gym's adjustable bench has rubber legs, but the weight of the bench may cause the floor to dent. Also, depending on how you move the bench, it may scratch the floor.

Many of the exercises that use adjustable benches involve dumbbells. Since there is a risk of the dumbbells slipping out of your hand and falling, it is a good idea to protect the floor by laying a rubber mat or plywood on it to prevent damage to the floor.


Understand how to use an adjustable bench to achieve efficient training!

The adjustable bench is a piece of equipment that can greatly expand the scope of your training depending on how you use it. Unlike flat-type training benches, the angle can be adjusted, making it possible to do exercises that involve incline and decline.

By adjusting the angle of your body, you can perform more strenuous exercises and train parts of the body that are difficult to train while standing. If you are looking for a high-quality, affordable adjustable bench, be sure to check out Uchino Gym's benches.

≫ Uchino Gym Official Website

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