Weight benches, like power racks or squat racks, are the cornerstones of any gym. They are indispensable for effective training with weights. They offer you a wide range of exercises with which you can effectively train almost all muscle groups in your body. Find out about the benefits of a training bench and learn more about the different designs, models and exercise options as well as the key quality features you should look out for when buying one.

What a training bench offers you 

A weight bench is one of the absolute fitness basics and enriches your weight training with a variety of benefits and exercises. We present the benefits and exercise options here. Advantages of a weight bench 

Advantages of a training bench: 

✓ Variety of exercises: The large selection of exercises ensures a varied workout that challenges almost all muscle groups.

✓ Flexibility: Adjustable models in particular allow you to train from different angles in order to exert new stimuli on the muscles. 

✓ Safety and comfort: High-quality models have ergonomic seat heights, comfortable cushions and leg supports. They are extremely stable and guarantee safe exercise. 

✓ Space-saving and functional: A fitness bench is easy to store, takes up little space and is still surprisingly functional and versatile. 

Exercises and training options 

Basically, the range of exercises you can perform on a weight bench is very large. Here is an overview of the most important and effective exercises by muscle group:

• Chest: barbell bench press, dumbbell bench press, dumbbell flyes, dumbbell pullovers 
• Back: one-arm dumbbell row, dumbbell row on incline bench 
• Shoulders: barbell shoulder press, dumbbell shoulder press 
• Arms: Scott curls / preacher curls, French press, bench dips 
• Legs: Leg extensions, leg curls 

Buying a weight bench - model selection and tips

The choice is yours: an overview of different weight bench models

If you want to buy a weight bench, the first question to ask yourself is which model is right for you. Training benches are available in these different designs and variants: 

• Flat bench: The classic version of a weight bench offers a straight surface, allowing you to perform basic exercises such as flat bench presses. The advantage: you are able to move the most weight from this position.
• Incline bench: The angle should be between 30 and 45 degrees. This means that the upper body rests on the surface at an angle and is trained from a different position. With the incline bench press, you can work the upper part of the chest muscles in particular more effectively. There are also incline bench variations with a negative incline angle, where the exerciser lies on the bench in the direction of the downward sloping surface, i.e. the head and shoulders are positioned lower than the legs and hips. With this exercise, you are primarily targeting the lower part of the chest muscles. 
• Adjustable fitness benches: These training machines allow you to perform a versatile workout from all positions and angles, combining the advantages of flat and incline benches.
• Multifunctional benches: These benches include additional training functions. Some benches have an integrated curl desk, others a leg curler or even both. 

Which of these models is right for you depends largely on your training goals and your choice of exercises. 

Quality features and criteria: your checklist for the purchase 

Here are the most important quality features and criteria that you should consider when buying a weight bench: 

Stability: The training bench should have a solid construction and a sturdy steel profile. Find out whether the bench is designed for your body weight plus training weight. 

Ergonomic design: Make sure you have well-padded resting surfaces and backrests so that you always train with a correct and stable posture when performing exercises. 

Adjustability: If you want to do exercises at different heights and angles, you should opt for an adjustable model. On the one hand, the range of adjustable inclination angles plays a role here. On the other hand, a bench should be as quick and easy to adjust as possible. 

Training functions: There are a variety of additional training functions. You can either buy a bench with the corresponding module (e.g. curl desk, leg curler, etc.) or you can opt for a bench that can be expanded afterwards.

Weight Benches from SQMIZE® - high quality and a large selection

Our benches from SQMIZE® & Body-Track® are characterized by their high quality and functionality. They have a heavy-duty steel profile and ergonomic padding for maximum comfort during training. Special attention has been paid to the adjustment mechanisms. They are easy to handle and very stable. 

Our benches are available in three price categories: 1. high-quality beginner benches, 2. professional weight benches and 3. premium weight benches for fitness studios and professional gyms. All models offer excellent value for money. 

Some of our models offer you additional training functions, such as a leg curler or curl desk. These training benches can also be retrofitted, such as the SQMIZE® POWER PACK FID3i multibank. You don't have to make any compromises with our benches when it comes to load capacity either: Depending on the model, our training equipment has a load capacity of 250 to 500 kg.

No matter which version you choose: We offer you the perfect fitness bench for your individual training experience.

Workout like a pro: a weight bench as the perfect addition to your training in the power rack 

A weight bench is the perfect addition to a power rack. Together with a barbell and a set of weight plates, it lays the foundation for a professional workout. In addition to deadlifts and squats, you can also train the third basic exercise of powerlifting: the bench press. 

Thanks to our Premium Power Rack Series from SQMIZE® with its numerous barbell racks, performing exercises such as bench presses is even safer. You position your bench in the power rack, set the desired angle of inclination of the bench and the height of the safety racks in the rack and you can concentrate fully on your workout. 

Our squat racks / bench racks are a space-saving alternative to a complete power rack. Here too, you can combine the rack with your fitness bench to perform bench presses, shoulder presses and other exercises.

Discover our product world and put together your own personal gym! 

FAQ: Frequently asked questions about weight benches 

Which weight bench models are available? 

The different types of training benches include flat benches, incline benches, adjustable models and multifunctional benches that have a curl desk or leg curler for additional exercise options, for example. 

Which is better: flat bench or incline bench? 

The choice between a flat bench and incline bench depends on your training goals. While you can move the most weight on the flat bench for pressing exercises, the incline bench offers you the opportunity to train the upper part of the chest muscles in particular. If you want to cover all training angles, you should opt for an adjustable training bench. 

What exercises can I do on a weight bench? 

The exercises available to you also depend on your model. On a normal flat bench, you can already perform many press exercises while lying down. If the fitness bench is adjustable, you also have the option of different training angles. A multifunctional bench also has training options for the biceps and legs. 

What is the maximum weight capacity of a weight bench? 

The maximum load capacity of a bench varies depending on the model and manufacturer. Make sure you check the manufacturer's specifications to ensure that the bench meets your requirements. You should not only consider your own body weight, but also the training weight. Depending on the model, our SQMIZE® & Body-Track® benches have a load capacity of 250 to 500 kg.