An adjustable weight training bench is a piece of exercise equipment that resembles a normal bench but is functionally designed to change into multiple positions. Weight benches are an essential piece of any effective fitness program.
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In regards to upper body workouts a weight training bench is pretty much a must have. A well-rounded exercise program will include a combination of cardiovascular exercise and weight lifting, all of which you can achieve using an adjustable weight bench.
Adjustable weight benches are probably one of the most common and practical weight benches in the marketplace today. They are sometimes referred to as FID benches (flat / incline / decline), which means that they can be adjusted to either a flat position, incline position or a decline position. Many benches offer varying degrees of incline and decline positions which offer a greater range of motion for your exercises. Your choice will then depend on how advanced or complex you would like to make your exercises sessions.
The main benefit of adjustable weight benches is their ability to achieve adjustable angle positions. This will enable you to vary the difficulty of your exercises with an increase or decrease in the angle and hence achieving a tailor made workout according to your fitness needs. This is a big advantage as compared to a standard flat bench which does not offer a lot of flexibility and usually comes with only two or three adjustment capabilities. The only downside to adjustable weight benches is that they tend to be more pricy as compared to standard flat benches. Therefore if you are working on a budget or are just starting to work out you are better off starting with a standard weight bench, then if some time in the future you would like a more advanced workout program then you may consider getting an adjustable weight bench.
The key to finding a good quality bench is to first do some research and gather as much information as you can in order to meet the needs and requirements that you will require from your workout program. You should know the type of exercises you will want to perform before hand and the type of equipment that will accompany them. There is a variety of weight benches in the market to choose from. Here is a list of factors to consider in your selection process:
Considerations when buying your adjustable weight bench
- Choose a bench based on your workout schedule. For a simple workout a simple flat bench may suffice but if you are considering a more complex workout schedule, then an adjustable weight bench maybe most suitable.
- Look for a bench with an attached weight rack. Look for a bench that may have a rack underneath or hooks on the sides to store dumbbells. This will allow you to keep your workout area tidy and the weights more accessible as you workout.
- Confirm the amount of weight the bench can handle. Check on the manufacturer’s website the amount of weight the bench can handle. You don’t want your bench to collapse because of too much weight.
- Look at the feet or base to see if it is made of non-slip material that won’t tear up the floor. This will also have a great effect on the stability of the bench while you workout, due to friction.
- Determine the degree of adjustability the bench has. This is important especially if the bench is intended to be used by more than one person. Check if its height or attachments adjust for the different heights of your family members.
- Decide which accessories or options to purchase along with your new weight bench. Consider an overhead barbell catcher if you plan to work out alone. Also look for leg and foot stabilizers if you plan to lift heavy weights or just want to feel more secure.
- Consider the amount of space you have in your home, otherwise you might end up buying something you don’t have the room to use. You should therefore first measure your training area carefully, and make sure it is able to accommodate your weight bench.
- Look for a kit that has adjustable capacity. This will allow you to make better use of the space available to you in your workout space. For instance, you should look for a bench with leg extensions that you can slide underneath the bench once you are done exercising your legs.
- Select a bench that meets your budget without sacrificing too much on quality. There are lots of cheaper models out there which come at the cost of weak construction and cheap materials. This could end up in accident resulting in a broken bench, serious bodily harm or even death.
- Be sure to check and understand the warranty and return policy if any, before paying for your purchase, so that you will become aware of what to do just in case the product is not up to your standards.
- Lifting weights can be dangerous if not done properly. There are some safety factors, which every user should consider in order to be safe during their workout sessions. These factors include:
Your feet should remain firmly planted on the ground when you are using a weight bench. Therefore, if need be, always setup the weight bench to accommodate your height before you start training. Do not go beyond your limits while you train as you risk injury. Make sure that you only lift weights that you are comfortable with and perform other exercises in combination with the bench presses. This will ensure that you maintain proper form and right conditioning by exercising the targeted muscle groups properly.
When it comes to overhead lifts and bicep curls it is recommended that you support your back. Raise part of the weight bench so that it looks like a straight-backed chair. Sit up and move as close to the raised back as possible so that you are seated in an upright position. This position should then protect your back and maximize the efficiency of your workout sessions.
For bench presses lie on the weight bench flat, with your shoulders and your buttocks firmly in contact with the bench. You back should be slightly arched and your feet firmly flat on the floor. Your hands should be about ten inches from the width of your shoulders when you reach out to grasp the bar of the barbell. You should then lift and lower the barbell in smooth and fluid motions rather than jerky movements.
Experiment with the height of the bench to find to find the most comfortable training position for you.
The Last Word
For the person considering establishing a gym set up in their home, an adjustable weight bench is a must have piece of equipment for your gym, although, you should take your time and consider your needs and budget before making your selection.
