Flat Bench Vs. Adjustable Bench: What Should You Get

Many people wish to have strong chest muscles. Having a strong chest muscle will allow them to engage in physical activities. To achieve this goal, they join the gym and perform some bench presses. A flat bench is a key piece of a home or commercial gym.

But the question is, should you get a flat bench or an adjustable bench? There are two types of benches that you can use for exercising your chest muscles—the flat bench and the adjustable bench. Here, we will differentiate the two types of workout benches.

For staying physically fit, and working out your muscles, the flat and adjustable weight benches are great options. hajexfitness.com offers a wide range of flat or adjustable weight benches for your home or commercial gym. 

Let’s look at the differences between the two weight benches, and find out which is the appropriate weight bench for you to shop.

Flat Weight Bench

For working out while seated, lying down, or standing, a flat bench is a great option. It is one of the most well-known athletic facility gears. When you perform the shoulder and back workouts the flat bench offers great support.

The flat bench is also excellent for performing some abdominal exercises. With a flat bench, you can perform countless workouts such as tricep extensions, bicep curls, military press, and chest flies. When exercising on the flat bench, you need to be safety conscious. In many cases, you need a spotter while doing flat bench presses. Ensure that the spotter is more expert than you.

Adjustable Weight Bench

For improving strength, an adjustable weight bench is an ideal option. If you want to exercise on an adjustable bench, you need to use lighter weights, due to the unsteadiness and angle of the position. 

Adjustable weight benches are built to target certain muscles. Also, it extends the ROM (range of motion) for workouts. Adjustable benches enhance the conditioning and strength of the clavicular head. 

Another benefit of an adjustable bench is the power to add resistance by using the decline. It provides a range of motion. One drawback of adjustable weight benches is that they are bulkier and more costly. Although they are perfect for home gyms and require more maintenance.

Safety Precautions

Whether you are using a flat or adjustable weight bench, you have to learn the right form before attempting to lift hefty weights. You need a spotter to make sure of safety if you are serious about weight lifting. If you are using an adjustable bench, ensure that you don’t arch your back. 

Also, you need to prevent the following mistakes:

  • Uneven grip
  • Not having anyone to spot rightly
  • Not having support to re-rack the bar
  • Having a more dominant side lifting mostly weight, means you were possibly on a tilt

With both benches, you need to warm up your shoulders and chest appropriately by stretching and by using resistance bands. On flat benches, ensure that you can completely move your shoulders. To minimize the risk of injury, your scapula should be stable. Your choice between both weight benches depends on your preference and goals. 

Which Is the Most Effective Weight Bench?

Both flat and adjustable benches have different pros and cons. Each bench has its own functions that play a huge role in your fitness routine. Moreover, if you don’t use them properly, you could become prone to injury. 

At the end of the discussion, the choice is yours. Whichever bench you choose, it will be one of the most essential pieces of equipment you can buy for exercising.

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