[Professional Selection] 12 Recommended Training Benches | Perfect for Serious Muscle Training
"I want a bench so I can start working out at home!" "I want to know what kind of training benches are recommended!"
If you are considering purchasing a bench for training, many people will want to buy a recommended bench since they are going to buy one anyway.
However, there are many different types of "training benches," so some people may be unsure of how to choose a recommended bench.
To get straight to the point, the recommended bench can be broadly divided into two types: a flat bench or an incline bench, depending on the type of training you want to do.
Furthermore, if you do not choose something that suits your physique, your body movements will become shaky or hindered, making it difficult to concentrate on your training.
"The bench is shaking and I can't concentrate..." "It's getting to be a pain to keep having to get my body back in place..." "My shoulders hit the pad and it's hard to move..."
If you start to feel stressed like that, you may lose motivation to continue your training. To stay motivated, it is important to choose the best bench for you .
So how do you choose a recommended bench? It is important to keep the following seven points in mind.
[Points to consider when choosing a recommended training bench]
Types of benches | Choose based on how you want to train your body
Load capacity: Select "Weight + Weight or more"
Pad width | Choose according to shoulder width
Pad length | Choose a size that will not stick out of your head
Seat height: Choose a size that is less than your knee length
Pad material | Choose a non-slip material
Choose one that is easy to move and store.
However, some people may find it difficult to visualize the concept even when only the main points are shown. So in this article, we will introduce some actual products and what kind of training benches we recommend.
What you will learn by reading this article:
Introducing recommended products divided into "flat benches" and "incline benches"
Explains how to choose a recommended training bench with diagrams and photos
Find out the bench height and pad size that's right for you!
If you read to the end, you will be able to choose the training bench that is perfect for you, so please use it as a reference.
1. List of recommended training benches
First, let's take a look at the list of recommended training benches.
Clicking on the product name will take you to its introduction, so please use this if you would like to know more about the product first.
2. 7 points to consider when choosing a recommended training bench
The type of training bench we recommend will vary depending on how you want to train your body. There is an optimal bench for the type of training you want to do, such as the stability you require and the size that suits your physique.
So, here are seven points to consider when choosing the training bench that's right for you.
2-1. Types of benches | Choose based on how you want to train your body
First, choose the type of training bench based on the purpose of using the bench - how you want to train your body.
There are two main types of training benches: "flat benches" where the pad remains fixed horizontally, and "incline benches" whose angle can be adjusted, and these differ in the range of training that can be performed.
Purpose of using the bench
Recommended types of benches
・Because you are a beginner, the basic training content is enough! ・I want to start doing home workouts casually to make up for lack of exercise.
Both are fine for training basic parts of the body such as the back, legs, arms, chest, and stomach. However, the advantage of an incline bench is that the angle can be adjusted, making it easier to precisely control the muscles that are stressed .
For example, compare the following photos. In both exercises, the dumbbell press is performed by leaning the body against a bench, but the position of the dumbbells in relation to the chest is different.
[Example of dumbbell press on a flat bench]
When using a flat bench, the dumbbells are parallel to your chest, and your chest and arms are perpendicular. When you raise and lower your arms straight up, the load placed on the middle of your pectoral muscles is applied.
[Example of dumbbell press on an incline bench]
On the other hand, with an incline bench, the back seat is angled so that your head is positioned higher. Compared to the flat bench press, the line from the chest to the arms is open, and the arms are raised further towards the head. When you raise and lower your arms, the load of the dumbbells is more likely to be applied to the upper part of the pectoral muscles.
Some incline benches also have a "decline" function that allows you to adjust the angle downward and lower the position of your head. Depending on the manufacturer, incline and decline functions together are called "adjustable benches."
[When the angle is adjusted to decline]
When you adjust the decline, as shown in the picture, when you hold your arms straight up, the line between your chest and arms is narrower than 90 degrees. At this time, the load of the dumbbells is more likely to be applied to the lower part of your pectoral muscles.
An incline bench can also be used in a horizontal position, so you can train the middle and upper pectoral muscles, and if you have the decline function, the lower part as well .
Since you can adjust the muscles to which stress is applied more precisely , an incline bench is a good choice for those who want to seriously train their entire body.
Flat benches have the advantage of being smaller than incline benches and taking up less space , and they are also more affordable.
The following exercises can be performed using both a flat bench and an incline bench, so if you want to start training easily at home, a flat bench may be easier to use.
Examples of common training
"One-hand rowing" to train your back muscles
"Reverse push-ups" to train your arms (triceps, etc.)
"Bulgarian squats" to train thighs (quadriceps, etc.)
Leg raises to train your abdominal muscles
The article below provides detailed information about muscle training that can be done on a bench, so if you'd like to know what kind of muscle training you can do, be sure to check it out.
2-2. Load capacity | Choose "weight + weight or more"
Each training bench has a "load capacity" that determines how much weight it can withstand, so choose one that can withstand more than the combined weight of the person using it and the weight of the weights being used during training .
[If a person weighing 80 kg does weight training with a total of 50 kg]
→ Choose a product with a load capacity of 130 kg or more.
If you put a weight on the bench that exceeds its load capacity, the bench may become unstable or even tip over during exercise.
As the load capacity increases, the bench itself becomes heavier and tends to be more stable.
In particular, when heavy weights are used for powerlifting, there is a risk that the bench will not be able to withstand the weight and will break. There is a risk of serious accidents, so it is important to choose a bench that is stable and can support the weight.
2-3. Pad width | Choose according to shoulder width
The width of the pad should be chosen based on the length of your shoulders, measured from the end of your collarbone .
If the pad is too wide, it will limit the range of motion of your shoulders during training, as shown in the photo below.
[If the pad is too wide]
On the other hand, if the width is too narrow, the area that supports your body will be smaller, which may cause you to wobble during training.
Losing your balance and falling off the bench can cause injury, especially if you are carrying weights.
As a rough guide, the standard size set by the Japan Powerlifting Association is approximately 25 to 32 cm*, so those with a standard shoulder width should choose around 30 cm, while those with a larger build and broad shoulders should choose a size above 30 cm .
2-4. Pad length | Choose a size that will not stick out of your head
As a guideline for pad length, for a flat bench, choose the overall length of the pad, and for an incline bench, choose the length of the back pad, using the chart below as a guide.
The key point is to make sure the bench is sized so that your head doesn't stick out when you lean back on it .
For flat bench
For incline bench
Pad length
Back pad length
From the base of the legs to the top of the head
From seat to top of head when seated
If the pad is too short and your head sticks out, it won't support your head properly and you'll become unstable during training.
It may also put strain on your neck, so supporting your body at multiple points, such as the back of your head, back, and waist, will help reduce the discomfort of your body shifting.
The body measurements above do not have to be exact.
When you actually use the bench, your posture may differ slightly from when you measured it, so it is safe to add about 2 to 5 cm to the length .
2-5. Seat height | Choose a size that is less than your knee length
Choose a seat height that is lower than your knee height .
If the bench is higher than knee-length, when you lean or sit on it, your feet will not be able to place firmly on the floor, as shown in the photo below, making it difficult to push up.
If the bench is too high
On the other hand, if the sole of your foot lands firmly on the ground, your entire foot will support your body during training.
[When the bench height is just right]
As a general guideline, the Japan Powerlifting Association's standard size is 42 to 45cm*, so it is a good idea to choose something that is 45cm or less in height .
We recommend choosing a pad material that is not slippery . If it is slippery, your body will slip easily, making you unstable and making it difficult to concentrate on your training.
When using heavy equipment, there is a risk of falling over and causing serious accidents. Choose a product that highlights the grip of the pad surface as a key feature, like the one in the video below.
Regardless of the thickness of the pad, a "harder" pad is more stable.
Some people may be wondering about the characteristics of the pad itself, such as its thickness and hardness.
In conclusion, regardless of thickness, a harder pad will provide better stability. If the pad is soft, you will likely sink in when you lean your body against the bench, making it difficult to maintain your balance .
In terms of thickness, generally anything over 10cm (about 4 inches) is considered thick.
Incline benches are often relatively thin because if they are too thick, the seat and back pads will come into contact when adjusting the angle.
Due to the nature of these benches, the thickness may be fixed, so basically it is fine to decide the thickness based on your preference.
2-7. Choose a product with convenient features for moving and storing
Once you have chosen the type of bench that best suits your training needs and the appropriate size for stability, we recommend choosing one that has features that make it easy to move and store.
Although it varies depending on the product, solidly built products will have a corresponding weight, and if you are going to keep them in your home, they will take up space in the room.
There are three features you should definitely choose:
Casters are attached
Benches with casters are very convenient as they can be moved quickly and easily.
The flat bench below has a handle on the front and is designed to make it easy to lift, making it useful for pulling and moving.
The legs and padding can be folded up to transform it into a compact size. The product below is about half the thickness, so you can even place it upright in a small gap in a room.
The above products have a protected stand that is designed to provide firm support for the bench when upright and to prevent damage to the floor.
3. 4 Recommended Flat Benches
So far, we have looked at the points to consider when choosing a recommended training bench. Next, let's take a look at what kind of benches are available, starting with some recommended flat benches.
The FB-5000 Competition Flat Bench (REP Fitness) is a bench designed for competition use to meet the standards of the International Powerlifting Federation.
"I want a cool flat bench that will look great in my interior!" "I'm looking for a flat bench with a three-legged design."
This is a product that I would especially recommend to those who:
The base structure uses a tripod design, with the front side of the photo featuring a sleek single leg.
Not only does it have the advantage of providing more space to place the legs than a base that is supported at four points, but the curved handle and straight line of the base make for a design that is both functional and beautiful.
It has casters, so it is easy to move by holding the handle.
The pad width can be chosen from narrow (30cm) and wide (35cm), making it easy to choose even for people with larger builds.
There are six color variations to choose from: metallic black and red, blue, matte black and army green, and white.
Recommended points
Stylish design with functional beauty that adopts the "tripod design"
Casters and handles make it easy to move!
Available in a wide range of colors, making it easy to choose according to your preference
Pad width can be selected from narrow and wide types
\If you want to know more about the features and functions, check out the video!/
3-4. [Budget: 30,000 yen] MBC Competition Flat Bench (MBC POWER)
【Product Details】
Price (incl. tax)
30,480 yen
Maker
MBC POWER
Load capacity
500kg
Size (width x length)
Width 61 x length 130cm
Pad Width
31.5cm
Pad length
120cm
Bench Height
44cm
Other features available
・Comes with casters ・Can be placed upright
remarks
Assembly required
*Prices as of May 2024.
The MBC Competition Flat Bench (MBC POWER) has a load capacity of 500kg, making it the most sturdy bench introduced here.
"I want a sturdy bench that I can use for heavy weight training!" "I'm looking for a three-legged flat bench."
This is a product that I would recommend to those who:
The seat cover is made of grippy vinyl, which has a non-slip texture, making it easier for you to keep your body stable during training, making it easier to safely perform heavy bench presses.
The design has a thick and sturdy frame and a three-legged style. It can stand upright, so it saves storage space, and it has casters for easy movement.
It is available in three colors: black, gloss red, and silver gray.
Recommended points
Load capacity: 500kg! Sturdy and safe for heavy weight training!
Grippy vinyl seat covers make the seat less slippery
Upright structure and casters make it easy to move and store!
This article touches on all the recommended products, but if you're looking for an incline bench rather than a flat bench, the article below provides a more detailed introduction to each product.
The multi-position bench LE-B80 (LEADING EDGE) is the most affordable of the incline benches we are introducing this time, so
"I want to start working out at home, but I'm worried about whether I can keep it up..." "I want to buy an incline bench, but I want to start with an affordable one."
This is a product that I would recommend to those who:
It's lightweight, weighing just 18kg, and is foldable, so it's easy to store.
Recommended points
It weighs approximately 18kg, making it easy to carry and foldable!
The width of the back pad is 27cm! Recommended for people with standard shoulder width.
The ladder system makes it easy to adjust the angle, so even beginners can use it with confidence.
"I want a relatively affordable bench that makes it easy to do sit-ups."
This product is recommended for those who:
The backrest can be adjusted in 10 steps, including incline and decline, and there is a footrest on the top of the back pad, so you can tilt the back pad between 0° and 30° for sit-ups.
The MBC Adjustable Bench Compact (MBC POWER) has a load capacity of 500 kg, so it is a product that we highly recommend to anyone who wants a durable bench .
"I want a bench that's easy to use even for tall people, and that I can use to do serious heavy weight training at home."
This is recommended for those who:
The back pad is now 98cm longer and the overall length has also been increased, giving you the advantage of being able to use the bench more spaciously when training.
The basic features are the same, including the use of non-slip "grippy vinyl" for the seat covers.
In terms of design, the details are slightly different.
The recommended point of the AB-5200 2.0 Adjustable Bench (REP Fitness) is not only its stylish design, but also its overwhelming color variations.
"I want a bench that is both stylish and functional." "I'm looking for the perfect bench to keep me motivated while working out at home."
If you are one of those people, please consider it!
Not only can you choose from seven frame colors - metallic black, blue, army green, white, matte black, red, and clear coat - but you can also change the color of the "REP" logo on the bottom of the seat and the rail color of the ladder scale.
By paying close attention to color combinations, you can select colors that suit your taste and will stand out in your interior.
Another advantage is that the width of the back pad can be chosen from standard (30 cm) and wide (36 cm), making it easy to adjust to your body type. The length is 106 cm, so even tall people can use it spaciously.
The padding is made of "CleanGrip™" which has good grip and durability, so your body won't slip off easily. It has casters and can stand upright, so it's easy to move and store.
A unique feature of the incline bench is that it uses a "closed ladder design" to prevent the ladder from coming off when adjusting the angle.
Recommended points
Available in a wide range of colors, you can choose your favorite combination of frame and rail colors!
Special designs, such as the REP logo and mountain logo, will motivate you to train at home!
Safe for heavy weight training! Pad width can be selected for top athlete specifications!
Uses "CleanGrip™ Pad" with excellent grip
With the "closed ladder design" you don't have to worry about the ladder coming off!
"I want to create a home training environment that is as professional as that of top athletes." "I want a high-end bench with both design and functionality."
This is a product that I would highly recommend to anyone who:
The design combines functional beauty with a rugged yet cool atmosphere, and the vibrant colors make it a great addition to any interior decor.
As mentioned above, there are seven color options to choose from: metallic black and blue, army green, white, matte black, red, and clear coat.
You can choose between standard (31cm) and wide (36cm) pad widths to suit your body type. The back pad is 97cm long, making it easy for even tall people to use.
A unique feature of the incline bench is the use of "ZEROGAP™ Technology," which allows the seat pad to slide to eliminate any gap between the seat and back pads.
Another noteworthy feature is the ratcheting seat, which allows you to easily adjust the angle by simply lifting the seat pad.
\If you want to know more about the features and functions, check out the video!/
summary
In this article, we have introduced how to choose a recommended training bench and some actual recommended products. Finally, let's review the contents of the article.
Recommended training benches can be broadly divided into two types: "flat benches" and "incline benches," depending on how you want to train your body.
Purpose of using the bench
Recommended types of benches
・Because you are a beginner, the basic training content is enough! ・I want to start doing home workouts casually to make up for lack of exercise.
Flat bench
・I want to train specific muscle groups more precisely. ・I want to train my whole body in earnest.
Incline bench
You need to keep the following points in mind when choosing the size and load capacity that suits your body and the type of training you want to do.
[Points to consider when choosing a recommended training bench]
Types of benches | Choose based on how you want to train your body
Load capacity: Select "Weight + weight or more"
Pad width | Choose according to shoulder width
Pad length | Choose a size that will not stick out of your head
Seat height: Choose a size that is less than your knee length
Pad material | Choose a non-slip material
Choose one that is easy to move and store.
Keeping the above points in mind, compare the actual recommended products and choose the training bench that's right for you.