Mar 10, 2026 - Cameron BrierleyIf your gym setup was a meal, a weight bench would be the salt and pepper. You can’t do much with one on its own, but it’s absolutely essential for getting the most out of your other equipment.
Wonky analogies aside (although we support that one fully), here’s everything you need to know about weight benches from a manufacturer who’s been producing them for almost a decade.
What are weight benches?
Weight benches are sturdy, metal-frame benches that are designed specifically for the gym. They’re suitable for one person to use at a time and are built to hold significant amounts of weight without buckling. Weight benches are a staple in gyms around the world because so many common exercises require the user to be seated, lying on their back or even resting against their chest — all of which require an exercise bench.
Our home and commercial gym benches
Why should I get one?
If you’re in the process of building a gym, then we absolutely recommend getting a weight bench. There are a few reasons for this.
Load rating
First, weight benches are sturdy. Unlike an office or kitchen chair, gym benches factor in overall load rather than looking solely at user weight.
To put this into perspective, let’s say that a 100kg adult is performing a seated exercise with a pair of 20kg dumbbells. The user weight is 100kg, but the total load that the person is putting onto the bench is 140kg because of the two dumbbells they’re holding. A standard, everyday chair might struggle with a load like that.
In the world of weight benches, 140kg isn’t even close to the top of the range. Our Phase 2 bench, designed for home use, is rated to 250kg while our commercial-grade Phase 4 FID can support loads in excess of 300kg.
Adjustable
Most weight benches are also adjustable. Since different exercises require the user to be positioned at different angles, it makes sense to choose a single bench that can meet all of your needs rather than giving away money (and space!) on fixed benches for every position. A good weight bench will start completely flat, with adjustment options along the frame that can be altered until it’s nearly completely upright.
The MuscleSquad Phase 3 FID Bench and all of its adjustment options
Some weight benches also have decline options so that users can train abs and decline chest press on the same bench. This isn’t essential but it’s certainly a nice addition to have.
Portable
Even our heavy-duty commercial weight benches can be easily carted around thanks to a set of wheels on one end. This is important to allow users to move the bench wherever they need it, whether that’s in front of mirrors to check their form or within a power rack to smash out that bench PR. It might even be to get farther away from the person training next to them! We’re here to help you get that bench from A to B, not to judge.
Easy cleaning
The gym is a sweaty place — there’s no avoiding that. The equipment that people use is likely to get dirty, which is why it’s important for them to have easy-clean surfaces. All of our gym benches can be wiped down easily between sessions to keep them—and their users—feeling fresh.
What to consider before buying
There are a few points to consider before buying a weight bench to make sure it’ll serve you for years to come.
Measure your space
This is first for a reason. In garages or small gyms, it’s a good idea to keep your equipment compact where possible. Visualise where you want to put your bench and then measure the space you have around it.
How much space should I have around my bench?
As a rule of thumb, leave at least 75cm of clearance around the bench to accommodate common dumbbell movements. I (that’s me, the blog author) checked on one of the benches in our showroom and even at 6”3 with a wide wingspan I never needed more than 75cm in any direction to complete a dumbbell movement.
This changes if you’re bringing a barbell into the equation. In these instances, you’ll need enough total width for a 7ft standard barbell to fit comfortably in the space, so call it 3 feet 6 inches on either side of the bench (107cm).
Flat or adjustable?
The next decision to make is whether you need a flat or adjustable weight bench. In 99% of cases, an adjustable bench is going to be the right option. The reason is simple: adjustable benches can fold all the way down to mimic a flat bench, whereas a flat bench is always…well, flat.
Should I get a folding bench?
Folding benches are exercises benches that can be folded down into an easy-storing footprint. While this sounds good on paper, the reality is often a flimsy product that isn't as robust as a gym bench should be.
In tight spaces, a folding bench might be your only option if floorspace is at a premium, but we'd only suggest getting a folding bench if you have to. In other cases, a fixed adjustable bench is the better long-term option.
Decide if it'll interact with other equipment
Do you have a squat rack or cable machine that you want to use your bench with? It’s good to plan how your bench will work within your space before purchasing it. While it’s fun to discover new ways to use your equipment, it’s no fun at all to order an item and then find that you can’t utilise it in the way you were expecting.
When using a bench inside a rack, make sure there’s enough space to comfortably enter and exit the bench along with the width needed for barbell exercises.
Determined your required max load
Ideally your weight bench will last you many years, which means it needs to have a max load that not only covers you now, but also way down the line.
For a lot of people, bench press (barbell or dumbbell) is likely to be the heaviest lift they do that requires a bench, but some other movements that you might want to consider when deciding your max load are shoulder press and dumbbell rows.
Take this into account when buying your bench. If it’s only costs a bit more to increase your max load by a significant amount, then that’s well worth the coin.
Okay, but what exercises can I do on a weight bench?
There’s a whole laundry list of exercises that you can perform on an exercise bench. Here’s a brief summary.
Seated
- Shoulder press
- Lateral raises
- Bicep curls
Flat / incline
- Bench press
- Chest fly
- Skullcrushers
Chest-supported
- Rear delt flys
- Dumbbell rows
- Kelso shrugs
How do I maintain my bench after purchasing?
We’ve gone in depth on this topic, but here’s an overview to help you keep your bench functioning smoothly from day one.
- Always store gym equipment in a temperature-controlled environment
- Keep equipment dry and wipe it down with a dry cloth if it gets damp
- Check that all bolts remain tight on a regular basis
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