Bench

205 exercises

A weight bench is a padded, stable platform for lying, sitting and stepping, and adjustable versions tilt from flat to incline or even decline. It massively expands what you can do with dumbbells or a barbell, from presses and rows to hip thrusts and split squats.

MediumSpace needed

Budget

✓Home friendly

Best for

Chest Shoulders Triceps Upper Back Glutes

Benefits

Unlocks dozens of pressing, rowing and seated exercises.
Incline and decline angles target different parts of the chest and shoulders.
Perfect for hip thrusts, Bulgarian split squats and step-ups.

Beginner advice

An adjustable flat–incline–decline (FID) bench is the most versatile choice; look for a solid steel frame, a weight rating of at least 250–300 kg (your body weight plus the load), a small gap between the seat and back pads, and stable feet. A flat bench is cheaper and very sturdy if space and budget are tight.

Safety

Check that every adjustment pin is locked before you lie down, and keep your feet planted and your back supported during presses.