Last Updated on April 30, 2024 by grubdunkman
It seems the adjustable incline bench is the most popular choice for the home gym application. However many athletes who are serious about strength training choose to have a flat bench in there arsenal. What are the advantages of the flat bench, and what would be the reason to have it? Let’s take a look. Here you can see our collection of flat benches.
Bench Press
The most popular application of the flat bench is the bench press with the barbell or with dumbbells. The bench press in flat position is probably the most popular exercise in strength training for a reason. It is essential exercise for all around pecs development. Additionally it is a part of powerlifting as a sport.
Flat Bench vs Incline Bench
What are the advantages of the flat bench comparing to the adjustable bench, that has incline and decline position? The pad of the flat bench is a classic tool for the bench press. Two pads of the adjustable bench are designed to copy functionality of the flat bench, but they compromise a few aspects. There is a gap between pads of the adjustable bench. While it is not a big disadvantage for most athletes it is still not the same feel as one pad. Some strength training enthusiasts choose gapless adjustable benches that try to solve the issue, however they are expensive and still don’t provide the same functionality as the flat bench.
The pad of the flat bench also has a classic rectangular shape and is usually more thick. The frame of the flat bench is more solid, since it has no moving parts, therefor many models of flat benches are rated for higher weight capacity. Only flat benches are approved by International Powerlifting Federation competitions, which is the reason why powerlifters also train on them.
Other Exercises
The potential of the flat bench is not limited by the bench press. it can be used for many other exercises. Some of them are dumbbell flyes, dumbbell pullover, skull crusher, seated shoulder press and other.
How To Choose The Flat Bench
Think about the width of the pad. Depending on the requirements of the athlete regular width and wide pads on the flat benches exist. If it is important for you, choose the bench with the height that complies with the International Powerlifting Federation requirements.
Things To Pay Attention Too
When choosing the flat bench pay attention to the quality of build, such as welding and upholstery. Choose heavier bench with more massive frame, they are more heavy duty and usually would have higher weight capacity. Additional features such as wheels and the handle of transportation around the gym are also useful.
