best weight benches

Weight Bench: Test & Reviews

Author: Manuel Heitmann

Coach & Fitness Expert

The muscles in the arms, shoulders and trunk can be improved with a weight bench. Our team has checked numerous tests on the Internet to come up with a leaderboard based on ratings for dimensions, weight loads, additional functions and much more.

Questions to Consider Before Buying A Weight Bench

Muscle building - that's what it's all about

Muscle building always has the goal of strengthening and enlarging certain regions of the muscles. In doing so, a stimulus is exerted on the respective muscle, which is generated by the load of a training program tailored to it. During the training itself, various exercises and repetitions provide the muscle stimulation, the muscles actually grow in the regeneration phase. This means that a result can only be achieved if the training is varied.

Muscle building takes place on two different levels. On the one hand through hypertrophy, whereby the muscle fibers thicken and grow through targeted training, and on the other hand through the formation of new muscles that the body builds up through the effort to which the muscles are exposed during training.

Exercise equipment increases the number of exercises. More effort is required, various training programs can use target muscles as well as stabilization muscles. This interaction is optimized by different weights, dumbbells and an additional weight bench.

There are five important factors involved in building muscle. The training should be created as a training plan so that motivation is maintained. The training can first take place intensively, then be implemented with lighter weights to loosen up.

The body gets used to the training if it takes place over and over again, so the repetitions should be different, including the type of weights used or the position on the weight bench. Strength training and endurance are varied.

Recovery is also important. The muscles can only grow if they can regenerate sufficiently. The time period depends on body weight, build and age. This means that you rest between the training phases. There are also breaks between the individual intensive exercises. Sleep is always relaxing for the entire body and muscle building.

The third point for optimal muscle building is proper nutrition. It should be balanced with lots of protein, vitamins and good carbohydrates. Only an accompanying diet of this kind enables effective training. In addition, certain parts of the body can only be built up by burning fat, e.g. B. the abdominal muscles.

When exercising on the weight bench, the abdomen and torso are particularly strengthened. Self-weight exercises use your own body weight to increase the effort. The weight bench can also be set differently to make the training more intense.

Two other important factors are exercise regularity and time. Regularity with varied exercises is important in order to build up the muscles. Everyone has to be aware that all of this cannot work overnight. Only ambitious and extended training over a longer period of time produces good results, so that up to three kilograms of additional muscle mass is quite common in about a year. This also means that the motivation has to be right, even if the success is only visible after a while.

The weight bench as a home device often replaces the treadmill or stepper. All exercises can be increased in endurance and strength by the weight bench. Important exercises on the weight bench are sit-ups, bench presses and biceps curls. The overall training causes an increase in health and fitness.

Some information about dumbbell training

The dumbbell training is one of the most effective exercises because it involves training on the weight bench with dumbbells and weights. Compared to equipment or machine training, the muscles and movement sequences are specifically processed here. The weight bench, on the other hand, enables an additional effect, as other auxiliary and deep muscles are used by maintaining balance. Dumbbell training builds arm, shoulder, neck and support muscles in the back and stomach. The result is a simultaneous training of many muscles that are activated by certain stimuli. This increases the secretion of fat-burning hormones in the body while new muscle fibers are formed or enlarged.

The reason why dumbbell training is also particularly effective and also beneficial to health is that the movements during the exercises are similar to the natural processes in everyday life. The cooperation of all muscles can be improved, the strength can be increased, which in turn ensures that the entire organism works better.

Training on the weight bench is versatile. In support of heavy weights, however, it should be ensured that all exercises are implemented correctly, as incorrect execution not only has no effect on the muscles, but there is also an increased risk of injury.

What is a weight bench?

A weight bench is a training device for general muscle building. The exercises, which can be performed with a weight bench, are also suitable for the targeted strengthening of individual muscle groups that are particularly stressed in a sport. The weight bench is also an indispensable training tool for bodybuilders. In bodybuilding, the modification and shaping of muscle parts is primarily an end in itself and serves to create an aesthetic and healthy body.

A weight bench can replace many individual devices and combine them in one station. Exercises for the trunk and limbs can be performed with the individual modules of a weight bench. Elements such as a leg curler, butterfly trainer, latissimus module, curl desk and barbell rack are useful additions to a weight bench. The entire body can be trained thanks to the high variability in seating positions, usable weights and movement sequences.

The heart of a weight bench consists of the two-part, padded bench: the flat bench and the incline bench. The flat bench serves as a seating or lying surface. The incline bench can be set up at the angle required for an exercise. In the basic position, it extends the flat bench. Comfortable upholstery ensures that even long training sessions can be carried out without problems.

Weight bench training is therefore not only suitable for young people, but can also take place regardless of age and physical condition. The weight bench has also become common in rehabilitation and medicine, it helps to strengthen the muscles, to regenerate the muscle groups, to train the back and arms, to prevent muscle breakdown and also to help build up bone mass.

Due to the versatility of a weight bench, all exercises can be performed, various muscle areas can be trained, e.g. B. back training combined with abdominal training, arm training combined with leg training. This allows exercises to be coordinated with one another, which in turn promotes balance and also saves time. With the incline of the bench, other effects can be added that intensify the training.

The weight bench is easy on the spine, joints and intervertebral discs. It uses the existing rotational and leverage forces in its conception, whereby less force still leads to better results, as the body burns twice as much energy. The position of the person exercising can use the leverage and positional energy during triceps training to perform even movements. The weight forces are evenly distributed on the weight bench.

Lying on the weight bench reduces leverage, keeping the dumbbells close to your body to reduce stress. In addition, there is also a free-standing workout with weights, whereby bones, muscles and tendons are, however, used more.

Since a weight bench is extremely variable and versatile, it can be adapted to any body size and is suitable for women and men from around 16 years of age. The frame of a weight bench consists of a tubular steel construction and is provided with an impact-resistant coating or paint. All parts are secured with split pins or safety clips. Depending on the model and offer, dumbbells, exercise weights and weight plates may be included in the scope of delivery.

With a training program tailored to the weight bench, the various muscle groups can be trained one after the other. The design of the weight bench allows all exercises to be carried out correctly when done in a back-friendly manner. If you adjust the weight bench correctly for each exercise, you automatically adopt the correct posture on the bench and perform the movements in a way that is gentle on the body.

Consequential health damage caused by incorrect exposure can thus be avoided. When carrying out a training program, dumbbells and barbells are gradually loaded with higher weights, so that beginners and people of older ages can also use the weight bench for effective muscle building training.

A weight bench is commonly used at home. It can be set up in the living room, in the basement, in the attic or in the hobby room. The device is delivered in individual parts. The enclosed operating instructions often have drawings that facilitate quick assembly. The versatile training device does not require much space and can also be set up in small residential units.

A weight bench is also suitable as a professional training instrument and is used by many athletes to prepare for competitions or sporting events of all kinds.

How does a weight bench work?

The human body has to deal with numerous stresses in everyday life. Even with small movements, complex forces act on muscles, tendons, bones and joints. From many biomechanical studies it is known which movement sequences stimulate the body without overloading the musculoskeletal system. These findings are implemented in the construction of a weight bench.

Weight machines and weight benches are used to strengthen the muscles, but are by no means only useful for athletes and bodybuilders. Many exercises on a weight bench can also be performed by beginners and older people. Seniors in particular benefit from exercises on the weight bench, provided they use a well thought-out and adapted training plan.

Training on a weight bench counteracts the age-related muscle loss and prevents osteoperosis by stimulating the growth of the bone mass.
Exercises with arms and legs can be performed simultaneously on a weight bench. This possibility promotes coordination and saves time, as two training units are practically combined. Many exercises can be done with alternating intensity and different time intervals so that there is hardly any boredom during training.

On a weight bench, all weights are usually carried close to the body. This shortening of the leverage forces only allows small loads. This is in contrast to free weightlifting, where a movement sequence that is not supported by the equipment has to be studied, which creates dangers for the spine, intervertebral discs and joints due to high lever and rotational forces. When doing weight bench exercises with potentially higher leverage such as the dumbbell fly, these forces can be balanced out with lightweight dumbbells.

A weight bench must be set up after delivery. During the assembly of the weight bench, the functions of the individual elements become clear to the user. The tilting mechanism of the leg curl and the adjustment options of the incline bench should be checked when setting up. Assembling the weight bench in the given order and using the correct tools will ensure the stability of the construction and the strength of all connections.

When doing exercises on the weight bench, the muscles do work for which the body expends energy. For example, when doing a bench press, the user lifts the barbell and supplies it with positional energy. When lowering the barbell, it dampens the positional energy and converts it into an even movement using the chest muscles and triceps. This process costs the body energy and lets the muscles involved work. The bench carries the weight of the person exercising during the exercise and distributes the weight forces on the supporting and carrying apparatus of the human body.

Correct adjustment of the incline bench is of vital importance. Many exercises require you to lie on the padded incline bench with a certain angle of attack. Flat and incline benches do not have a lateral guide, which beginners sometimes need to get used to.

However, after the first few exercises at the latest, you will feel secure when sitting and lying on the bench. Elements such as the barbell rack can also be set variably and adapted to the arm length.

Advantages & areas of application

With a weight bench you can bring your personal fitness studio into your own home. The constant direct availability of the training device makes it easy to incorporate the exercises into the daily routine. Since your own weight bench is always accessible, training can also be set up in hourly intervals in order to achieve a higher training effect.

There is no need to travel to the next fitness studio – bad weather is no longer an excuse to postpone a training session.
In addition to the less time required, the fitness athlete saves money on an expensive membership. A weight bench can also be set up in small apartments because the space required is small. Some models can be folded up so that they can be stowed in the storage room after training and disappear from view of the living area.

With a weight bench, numerous exercises can be performed and a wide variety of muscle groups, tendons and joints can be addressed. The load capacity can be varied as required. If you do without weights, you only train with your own body weight and, if necessary, the empty dumbbell bars – ideal for people with a low fitness level.

The training effect can be gradually increased by starting with small weights. Due to the large number of possible combinations and setting options, the weight bench is a universal training machine for everyone.

For many exercises, it is helpful to have a second person nearby who can hand over weights and assess the effectiveness of movement sequences. The weight bench in your own home has the advantage that you can support each other and watch your training progress. But the weight bench is also ideal for singles to do something for health and muscle building with motivating music.

The physical starting conditions of people who live together in a family or in a shared apartment are often very different. Thanks to the many adjustment options of a weight bench, it can be used by all residents and guests from around 16 years of age.
Every family member or visitor can specifically train the muscle groups that they want to strengthen and build. The weight bench is also an excellent training tool for implementing an ambitious, comprehensive muscle building program. In conjunction with the right diet and supplementary cardiovascular training, the volume and tone of muscles can be effectively increased.

The training on the weight bench is enriched by increasing the number of exercises or by varying the regularity. Instead of doing the same monotonous processes every day, different muscle areas are trained every day so that the muscles have time to regenerate and grow.

Strength and body training on your own weight bench also strengthens your own health. The healthy body, in turn, has an impact on mental performance, since the cells and blood flow, the entire metabolism is stimulated by training on the weight bench. The weight bench is not only effective in an aesthetic sense, but also in a medical one.

The concept of the weight bench means that there is less overload on the muscles or the strain on the tendons. During the training, e.g. B. on the biceps, takes place intensively, other muscles are relieved by sitting or lying on the weight bench. This creates a balanced equilibrium that is more difficult to implement when doing free exercises with free weights.

The weight bench at home can also encourage other people to seriously consider strength training, e.g. B. Family members or acquaintances. Everyone will quickly develop their preferences here, the weight bench can be used alternately, including achieving mutual motivation, which should never be missing during the laborious work to make muscles grow.

With increasing age, muscle mass decreases in every person. Older people are more at risk of falling than young people because the leg muscles shrink without stimulating training. In addition, tendons, joints and bones are structurally weakened due to a lack of training incentives, so that a fall leads to complicated fractures.

The intervertebral discs of the spine also need appropriate stress stimuli in order to maintain their flexibility and functionality over the long term. A carefully designed fitness program helps to strengthen the supporting apparatus and prevents physical impairments caused by slipped discs and osteoporosis. Seniors can also benefit from regular training on the weight bench. The age-related muscle reduction is countered by regular training on the weight bench with the build-up of new muscle mass.

What types of weight benches are available?

A weight bench consists of two padded resting surfaces. Many models also have knee rolls and leg curlers. A weight bench can be supplemented with a number of modules. Weight benches are also offered as a set together with a barbell rack, a dumbbell set, a butterfly unit, weight disc racks and a curl desk.

This is the very simple, usually also more cost-effective variant, whereby the required accessories of dumbbells and leg rolls can be available. Even with the rigid flat bench, the features should be right, the back and seat surfaces should be adjustable. The simple flat bench, since it is usually not collapsible, requires a lot of space and is then usually completely set up when in use.

The other variant is the negative or incline bench. This is a model as a modified form of the classic flat bench, whereby the lying surface is divided into two parts. Both areas can be used individually and are unevenly divided.

Most of the time, this weight bench has a short and elongated seat and bed part. The support surface can be adjusted or converted as a whole. In addition, the bench can be tilted so that the training can also take place upside down, whereby the effort is then intensified. There are both fixed and flexible models for assembling and dismantling the weight bench. If you want to save some space, you can use a model that can be folded up and stowed anywhere.

The transition from a weight bench to a multi-gym is fluid, but a multi-gym is primarily characterized by an even more multifunctional design and the integration of a latissimus pull-up tower. While a multi-gym, due to its heavy and technically demanding construction, can usually be found in the hobby room or fitness room, a weight bench can also be set up in the living area due to its compact dimensions. A weight bench is quick to assemble and can also be used on the move. On the other hand, dismantling and setting up a multi-gym is comparatively complex, which is why this training machine is intended for long-term, stationary use.

Depending on the equipment, numerous exercises that target different muscle groups can be performed on a weight bench. The selection of exercise units depends on the training goals, which are determined in a fitness or muscle building plan. Even with a simple weight bench, training is possible, which has great effects on health, strength building and fitness.
Legs, arms, shoulders and stomach can only be trained with the help of body weight. Dumbbells increase the areas of application of the training device and allow an increase in the training effect by gradually increasing the weight.

Ambitious users value a high load capacity of all elements and a solid construction. Exercising on a wobbly weight bench is not fun and does not make you feel safe. If you take a weight bench test and choose the comparison test winner, you can be sure that you are getting a stable and versatile device. A weight bench test can also be used to determine whether the steel construction of the device has a powder-coated surface and how high the maximum load capacity is.

An important aspect when choosing a weight bench is the surface it lies on. If you want to complete long training units, you should ensure high-quality upholstery. Flat bench and incline bench are designed in different lengths. In addition to the usual two-part design of the bench, one-piece training and weight benches with leg pads are also available.

These weight benches have a support and can also be set up at an angle. When set up horizontally, these banks offer a comfortable and continuous lying surface. They are particularly suitable for abdominal muscle training, but in addition to their actual function, they can also serve well as a massage bench.

Details about the weight bench - the differences in training on the flat and incline bench

Both models, both the flat bench and the incline bench, enable training of the entire upper body area. Chest and back muscles are used sufficiently, muscle building can take place in the arms and shoulders.

On the flat bench, training usually takes place in a lying position, e.g. the “bench press” or the biceps curls with dumbbells. The barbell is also pushed upwards away from the chest until the arms are straightened, then lowered back down onto the chest.

The incline bench, on the other hand, can be used both while sitting and lying down, whereby the surface itself can be changed and thus allows a negative angle. The effort required in the various inclines is greater. Sit-ups and ab training can also take place better on an incline bench. The incline of the negative bench has a particularly positive effect on the training of the chest muscles.

What should I look out for when buying a weight bench?

Before buying, the space required for a weight bench including additional modules such as a barbell set should be determined. Even those who do not have their own hobby room or fitness area can set up a compact device in their home. If the fitness equipment is to be stowed away in small apartments after use, it must be easy and quick to dismantle. Some weight benches can be folded up and are particularly space-saving to accommodate.

If you do not have a clear idea of ​​which exercises will help you to build muscles and achieve better fitness, you can find out more in advance in specialist books or videos. The training goal is the basis for a training concept. For example, if you want a firm stomach and want to lose a few pounds, you have to target your abdominal muscles, gradually increase the intensity and combine this with cardiovascular training.

A multifunctional weight bench can be used as a weight bench, but a weight bench with a one-piece resting surface can also be used for pure abdominal muscle training. When making a purchase decision, short-term and long-term training goals should be taken into account.

If several people use the weight bench, the greatest possible variety of exercises should be possible.
Many weight benches can also be retrofitted with modules such as a barbell set. Anyone who already has other training equipment can do without one or the other extension and thus save costs.

If problems arise with the construction or individual parts when the weight bench is later in operation, a multi-year manufacturer’s guarantee and on-site service are useful. Sending in a weight bench is difficult, especially with large devices made up of several modules. Weight and bulky dimensions therefore make a repair service useful. Many assembly problems can be solved by calling the manufacturer’s service hotline. The service hotline should, however, be manned in German and free of charge.

With the large selection of weight benches, it is not easy for beginners to choose the right model. Reviews that can be found on large online shops provide a good orientation. When viewing the reviews, attention should be paid to the credibility of the comments.

A first impression can be gained from the overall view of the judgments that buyers make about a weight bench. It is also recommended to study a meaningful weight bench test 2020. If you choose the weight bench comparison winner here, you hardly take any risks and receive a good price-performance ratio.

Size of the weight bench

Your own height should match the length and width of a weight bench. If this is not the case, injuries can occur during the implementation of the training. B. the contact surface is too small, the body has to twist to reach the weights. Weight benches are available in different sizes, some also allow the bench to be adjusted to a certain extent.

The width of the weight bench is just as important as the length. It is useless if the body threatens to slip while lying down. Especially for training on the weight bench, stability and a secure hold are necessary in order to perform the exercises. This is the only way to lift heavy weights without the risk of injury.

Load capacity of the weight bench in the maximum range

A weight bench should be able to easily support the user’s body weight. The maximum load weight for cheaper weight benches is 150 kilograms, but can increase up to 250 kilograms, the higher the quality of the bench.

When buying, the maximum load should be taken into account, as the weight of the dumbbells and weight plates is added to the body weight. The training is also determined by movement, whereby the resilience should be high in order to achieve optimal results.

Accessories and additional modules

If you buy fitness and training equipment for at home, you usually want to try out the versatility of your weight bench. Here, in turn, combination devices or a multifunctional model are available for purchase, whereby other muscle areas can also be trained.

If the weight bench can be folded up, stability should always be guaranteed during assembly. Ultimately, when buying a weight bench, it is less important that it is space-saving than that it can be used well.

The weight bench for a home gym

It is also possible to train effectively at home and either strengthen your muscles with the right weight bench or do something general for your health. Because if you have the right equipment, you can save yourself a trip to the gym and thus also the fees. These are then better invested in the devices to be bought from the test.

Appropriate training can be just as effective as going to the gym. It doesn’t even have to be expensive if you know exactly what to look out for. Here you just have to know which equipment you need and how the exercises are carried out correctly.

Of course, your weaker self must also be overcome. Once you’ve done this, you can look forward to a great workout at home. And always when you feel like it. Nobody has to adhere to the opening times and the shower is always free after training.

How much space does a weight bench need?

A real specification can usually not be made, as the demands on training with the weight bench are very individual. Each user has to decide for himself what he wants to use for his training and how much he can spend. A weight bench, however, has certain requirements for the room in which it should be located, which should be met as far as possible. The room in which the bench comes to stand determines how big the weight bench can be. However, basic equipment can be accommodated almost anywhere and in any room.

If you want to train with barbells, you should better live on the ground floor. Because putting down the dumbbell repeatedly generates noises that can be quite uncomfortable for the neighbor who lives below. Protective mats can, however, provide a remedy here. It is best to speak to the tenant living downstairs first. Attention should also be paid to the ceiling height. This is usually irrelevant for the weight bench, but when you are free training with the dumbbells you can quickly reach your limits or hit the ceiling. It is ideal if the dumbbell cannot touch the ceiling with outstretched arms. Otherwise some exercises would simply be omitted.

The required area should be large enough that the user can still move freely despite the weight bench. If you have to avoid certain exercises again and again, you will quickly lose interest in them and will no longer perform important exercises. This also increases the risk of injury if objects have to be avoided again and again. In the end, the equipment determines how big the room should be or vice versa. If you want to combine many devices, you need a correspondingly large room.

If you just want to put your weight bench in your room, you can often get by with a small chamber. It can be useful if a sketch of the room is made and the corresponding devices are painted on here. The dimensions of the weight bench are always given. In this way, you can get an overview of how the devices should be positioned and how much space is available before buying.

Common mistakes on the weight bench

Biceps curls
Mistake 1: This exercise depends on the correct execution, whereby many athletes falsify this because they want to lift a lot of weight. A mistake with bending curls is pulling your elbows up when you raise your forearms. This shifts the entire load of the exercise to the shoulder area.

Mistake 2: Likewise wrong is the desire to gain momentum to cope with the weight, e.g. B. with the upper body. The biceps curls must be performed correctly to reach the target muscles. If this is not the case, the body is wrongly relieved and success is a long time coming. On the weight bench, swinging can be suppressed if the legs are clamped in the leg rolls.


Bench press
Lifting the barbell requires a lot of concentration and should be done slowly. Many people make the mistake of trying to lift the bar with momentum, which of course prevents the actual effect on the muscles. It is also wrong to let your wrists buckle as there is a high risk of injury.

The dumbbell is lowered until the upper arms are horizontal to the body, while the arms should always be slightly bent, not completely stretched.

Correct breathing should accompany the exercises. On the other hand, pressure breathing should be avoided, whereby the athlete will try to lift the weight away by compressed breathing. Pressed breathing increases the total pressure in the chest, which in turn restricts the blood supply to the heart. With every breath you should inhale and exhale evenly and with concentration.

Technique on the weight bench

All exercises on the weight bench require concentration and precise implementation. As a beginner, it makes sense to have a training partner help you, B. can hold the dumbbells and reach.

Stability must be provided when lying on the weight bench. It is important to stretch out flat, with your legs flat on the floor. For the “bench press” the arms are stretched shoulder-width apart, the barbell is slowly lifted up and then slowly lowered again.

There is no rule for how long the dumbbell should be held, as the effort required can be higher or lower depending on the person and the exercise. It is important to use all your strength to lift the dumbbell dynamically, then slowly lower the weight back onto your chest, which is touched by the dumbbell.

It is important to inhale and exhale correctly when doing exercises on the weight bench. As soon as the weight is lifted, it is exhaled, as soon as it is lowered, it is inhaled.

The right diet

If you want to do strength training and bodybuilding in order to keep your body permanently fit and to initiate muscle building, you cannot avoid a corresponding balanced diet. Proteins play a particularly important role here, and should make up around forty percent of the diet.

But protein is not the only thing that strengthens muscles and enables new muscle fibers to be formed; vitamins, trace elements and good carbohydrates are also part of the diet, whereby the latter should be complex, i.e. multi-sugar carbohydrates that make you feel full, while proteins serve as energy suppliers.

Drinking plenty of fluids is also important. This is the only way to keep training and muscle growth in balance. Through drinking, the nutrients and messenger substances are transported in the body and the toxins are excreted.

Those who value a well-trained body should avoid sugar and alcohol in their diet. Alcohol, for example, stimulates the release of insulin and is also a cell poison. This is always broken down by the body first, which means that fat burning is not possible, which in turn requires muscle building. Only reduced fat can make muscle mass possible. This is especially true for the chest and stomach area.

Useful accessories

A weight bench can be usefully supplemented and expanded with numerous elements. A weight bench is often combined with a barbell set. The bench press is made easier by a barbell rest, as the trainee can put the dumbbell down independently and safely after a training session without having to rely on a second person.

A weight bench can also be used without any weights or dumbbells, but for effective and targeted muscle building, additional training equipment such as dumbbells should not be dispensed with. Weight plates and dumbbells can be purchased as a set. A weight bench can be gradually expanded with modules such as leg curl, curl desk, butterfly unit and latissimus tower.

In addition to the devices that expand a weight bench, beginners in muscle building training can equip themselves with other useful items for training. At the beginning there is the consideration of which training goals should be achieved. The book trade offers extensive specialist literature including instructions and training plans, but the Internet also provides a lot of information for beginners.

In online courses, by studying training videos, you can learn how the motion sequences should look like and which mistakes should be avoided.
Here you can also get tips on the right equipment, clothing and nutrition. A large selection of fashionable fitness clothing made from breathable materials is available as clothing for fitness and muscle training.

There are also helpful instructions for setting up your own fitness room. Often the costs for weight bench, accessories and additional equipment are overestimated. A fitness area can be built up and expanded step by step. When purchasing equipment and accessories, make sure that the individual modules complement each other in such a way that holistic training is possible.

Every device and every accessory should be arranged in the room in such a way that it supports the planned sequence of training units. A well-organized cycle of equipment helps to develop a routine that turns training with the weight bench into a fixed ritual.

Weight Bench Alternatives

The multi-gym is an interesting alternative for ambitious and experienced fitness athletes, as these multi-training devices offer a wide range of training options. Due to their extensive equipment, fitness stations are intended exclusively for stationary use, but they offer extensive options for particularly extensive training.

Depending on the equipment, multi-gyms weigh between 150 and 300 kg, but these multifunctional devices can also be ordered online. Fitness beginners who are just starting out with muscle building can hardly use the many possibilities of a multi-gym and should give preference to buying a weight bench. When choosing the right weight bench, beginners can use a weight bench test. From a weight bench comparison it can be seen which devices are suitable for beginners and of high quality.

The muscles can also be trained without any equipment or dumbbells. With the methods of isometric training, resistance like a door frame is used to create a contraction of the muscles. However, isometric training is not as effective as working with weights because the state of tension in the muscle remains unchanged during an exercise.

Exercises that are only performed with your own body weight are more effective. A second person can also create dynamic resistance when training together. One example is the training of the abdominal muscles, which can also be carried out on a flat bed or on the floor.

However, if you seriously want to work on strengthening your muscles and supporting apparatus, you shouldn’t postpone the purchase of a weight bench. In contrast to the monthly fees in a fitness studio, which add up quickly, buying a weight bench only involves a one-off expense.

But you can enjoy the device for many years. A weight bench is an investment in your own body. Training on the versatile device strengthens the muscles and counteracts age-related muscle loss.

If strength training is combined with a cardiovascular exercise program, there is a long-term positive effect on health.

Frequently Asked Questions: Weight Benches

Where can I buy a weight bench?

Are you interested in sport and would you like to do something good for your body? With a weight bench you can train a wide variety of muscle groups with relatively simple exercises and thus ensure a beautiful, muscular body. You can get a weight bench relatively easily in the various specialist shops, such as a sports shop. Another possibility to purchase a weight bench is of course the Internet with its numerous online shops.

Which weight bench is suitable for a home gym?

The selection of such training devices is very diverse today and buying them is a small problem for many. If you don’t have the time to visit a fitness center, a weight bench for private use is certainly the perfect decision. In general, you can also use all models for your own use at home. The only requirement, of course, is that the necessary space must be available.

Which weight bench is the best?

The choice of weight benches is almost limitless. If you don’t have to worry about the budget, experts recommend buying a multifunction device. With these devices you can train a wide variety of muscle groups and are therefore very flexible in training. Multifunction devices from well-known manufacturers are repeatedly among the test winners in the 2020 tests and can be recommended without reservation.

Which muscles are trained with a weight bench?

The positive thing about a weight bench is that almost all muscle groups can be trained very well with this training device. Whether legs, arms or the torso, with a weight bench there are almost no limits to your training. Usually, a weight bench comes with a small training plan, with which the exercises on a weight bench should not be a problem.

How often should I use the weight bench?

Surely you want to achieve visible success within a very short time. When it comes to muscle building training, however, it is important that you allow the muscles the necessary rest phase. Not only do the muscles recover during the rest period, they also begin to grow. Experts have concluded that the ideal amount of time to exercise is around 3 to 4 times a week.

What are the benefits of weight bench training?

With a dumbbell workout, you can primarily define the upper and lower arms. Of course, nothing stands in the way of building muscle on the legs with a weight bench. Training with dumbbells is undoubtedly one of the best and most effective methods of doing muscle training. Just have a look at the test results and test reports 2020 on the Internet.

What do I have to consider when training on the weight bench?

Training with a weight bench is actually very easy and shouldn’t pose any major problems or even difficulties for beginners. However, it is important for a dumbbell training that the exercises are performed cleanly and correctly. Jerky movements have no place in dumbbell training.

How wide should a weight bench be?

The width of a weight bench is primarily determined by your height. However, the weight benches usually have a standard size, which will ensure a good and satisfactory workout. The benches or, to be more precise, the seating and lying area on a weight bench are about 25 to 30 cm wide.

Are there any age restrictions when using a weight bench?

Weight training has a lot to do with hormone emissions, but it can also improve health significantly with light exercise at an advanced age. Muscles develop through stimuli that are applied to the muscles. This in turn promotes your own mobility and fitness.

On the other hand, strength training on a weight bench at too young a age does not make sense, as muscle building depends on the released hormone testosterone, which children under 16 do not yet produce.

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