How to Use an Adjustable Weight Bench

Now that we’ve all suffered through a year of pandemic restrictions, most of us have found a way to get in a decent workout at home. In some ways it might even be preferable: no membership fees, no lining up for equipment, no wiping down other people’s sweat – maybe lockdown isn’t so bad after all! (Just kidding.) But when we bring our gym workout back home, we have to get used to new ways of doing things. Acquiring new equipment can come with a learning curve. In this article, we’re going to concentrate on the adjustable weight bench. We’ll cover how to use an adjustable weight bench as well as the benefits of using one.

How to Use an Adjustable Weight Bench?

Adjusting the weight bench is accomplished by loosening or pulling out the adjustment knob found on the back of the backrest. Once loosened, the backrest can be lifted or lowered to varying degrees of incline or decline. To stabilize it, the adjustment knob is reinserted into place. With the backrest now at a new angle, you can rest your back against it and begin your exercise.

Why Use an Adjustable Weight Bench?

There are several benefits to incorporating an adjustable weight bench into your workouts. Some of these benefits are best realized when comparing the adjustable weight bench to the traditional bench that has upright arms to hold a barbell. Other benefits are associated with physical form, body support, and weight bench usability.


Adjustable weight benches allow you to target different muscles groups as well as different sets of muscles within the same group. For example, inclining the backrest on an adjustable weight bench while doing dumbbell chest presses will isolate the upper chest muscles rather than the lower ones. Many traditional benches don’t have the ability to incline the backrest and even if they do, the barbell stands can often get in the way. Adjustable weight benches allow more versatility when it comes to weightlifting.


Adjustable weight benches can provide stability for many different exercises which can be especially advantageous for beginners. When you’re working out alone and have no one to spot your movements, the chances of injury are greatly increased. And while a weight bench is no substitute for a personal spotter, it can provide extra support to ensure you’re lifting safely. For example, adjusting the bench to a 90-degree angle allows you to support your back while doing curls and will prevent you from rocking back and forth or arching your back.


A weight bench doesn’t necessarily need to be used for lifting weights. There are many other types of exercises that it can be helpful with. It can be used to increase the difficulty of pushups or crunches. It can also help with calisthenics and other core exercises. In a pinch, it could also be used to hang your laundry. (Again, just kidding.)


Most of today’s adjustable weight benches are manufactured to be easily moved and stored. Many come with a built-in wheel that allows the users to pick up one end and move it about like a wheelbarrow. This can be helpful for storage purposes or it can prevent the need from moving your heavyweight sets around the room. Instead, simply move the bench to the weights.


When comparing like for like, you’ll find that the adjustable weight benches are generally more affordable than their traditional counterparts. Most of this has to do with the extra materials needed to manufacture a traditional weight bench. If you’re on a budget, a good quality adjustable weight bench will typically cost less than a traditional one.

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