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14 Best Adjustable Weight Benches for Better Home Workouts
A bench and some weights are all you need to get a short, sharp workout in at home. These are our favourites
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Having a reliable weight bench is what can transform a few dumbbells on the floor into the foundations of a home gym that's the talk of the street, especially if you've been making the most of a daily home workout — whether that's a bodyweight routine, a lunchtime yoga session or a quick kettlebell blast.
Think about it. With a bench, you can press, fly, curl, split squat and much more than your training had previously allowed. You can also incorporate it into tougher cardio workouts, using it for box jumps, bench jump-overs and more to ramp up your heart rate and burn stubborn fat. Make your way through our guide below of the best weight benches to use at home and you'll unlock a host of new exercises that had previously been unavailable. Let's get to it.
Which Weight Bench Is Best for You?
When shopping for a weight bench there are three things you need to consider: what you're going to be using it for, the cash you're willing to part with and how much space you can allocate to your new weight bench in the name of a better home workout.
Ideally, you'll go for an adjustable weight bench, where you can tweak the seat and the backrest while being as comfortable as possible. Flat benches, however, tend to be cheaper. The best advice we can give you is to figure out what you'll be using it for, as well as how much space you're willing to let it take up and go from there. Below, we've etched out a few options for you to consider if you're looking to purchase a weight bench.
Flat Weight Bench
Let's start simple. If you're looking to add to your home gym arsenal, a flat-weight bench is the ideal starting point — especially if you want to keep things simple. Flat weight benches can't be adjusted to an incline or a decline, but are perfect for bench pressing, bench tricep dips, Bulgarian split squats, bench step-ups, shoulder presses, glute bridges, mountain climbers and so much more.
Adjustable Weight Bench
Usually spotted in your local Globo gym, adjustable weight benches are the most popular iteration of the weight bench. They can be adjusted to an incline, for exercises including chest presses and should press; to a decline for abdominal work and lower chest exercises; and, of course, to a stable flat surface for the exercises we've mentioned above. If you're looking to maximise the potential of your weight bench and feel short on space, this is the best option for you. Some adjustable weight benches even fold flat, which is an added bonus for space-savers.
Multipurpose Weight Bench
Lastly, multipurpose weight benches are another option if you're looking to transform your training set-up. Usually incorporating a barbell rack, tricep dip stations, foot holders for crunches or leg raises and, if you're lucky, storage for your dumbbells.
5 Best Exercises for a Weight Bench
Dumbbell Chest Press
Lie on a flat weight bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control. Dropping dumbbells stresses your rotator cuff. Rest them on your thighs and kick to bring your body upright and place them down.
Bulgarian Split Squat
Stand facing away from the weight bench with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
Weight Bench Tricep Dips
Stand facing away from a weight bench, and grab it with both hands at shoulder width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at the forearm creates a 90-degree angle. Using your triceps lift yourself back to the starting position.
Glute Raise
Place your upper body on a weight bench and your feet firmly on the ground, shoulder-width apart. Hold a barbell just above your hips and keep your body straight. Bend your knees and lower your hips towards the floor, then return to starting position and repeat. Don't just thrust with your hips. Squeeze your glutes at the top of each rep and get an instant power boost.
Seated Dumbbell Shoulder Press
Sit on the weight bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position. For more deltoid activation, twist your wrists slightly so the outside of the dumbbell is lower than the inner weight plate.
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Ed Cooper is the former Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper
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