Bench

About the Bench

A flat or adjustable training bench is a staple of nearly every gym. While most people associate it with the bench press, the bench is far more versatile. It provides stability for upper-body lifts, elevation for step-ups or split squats, and a platform for core and stability work.

Benches can be flat, incline, or adjustable, with padding designed for comfort and safety. Their versatility makes them a go-to piece of equipment for both beginners and advanced lifters.

Benefits of Training with a Bench

• Expanded exercise library: From presses and rows to hip thrusts and box jumps.
• Adjustable difficulty: Changing angles (incline/decline) shifts muscle emphasis.
• Accessibility: Found in nearly all gyms and increasingly affordable for home use.
• Support and safety: Provides a solid base for controlled lifting.

Safety and Common Mistakes

Poor bench setup, arching the back excessively, or using the bench as a “rest” rather than a support are common errors. Always position the bench securely, keep shoulders and hips aligned, and ensure proper spotting when lifting heavy.

Getting Started

Try starting with classics like the flat bench press, incline dumbbell press, step-ups, and hip thrusts. Once confident, you can expand into more advanced variations such as Bulgarian split squats, single-arm rows, or decline sit-ups.