The Best Flat Weight Bench - A Complete Buying Guide


Are you knee-deep into weight lifting? Or do you want to start your journey? Maybe at home because you're a little nervous about your performance in front of experienced lifters at the gym? Whatever your motive is, having a reliable flat weight bench can attribute greatly to your bodybuilding success. Without the right kind of equipment, you may suffer from an injury that could end your lifting career. Nobody wants that! In this article, we'll go over the most important factors as well as questions, show you the best flat bench list we've curated, and provide a workout routine with which you can start using your new bench right away!

Brand

Comfort

Durability

Convenience

​Price

marcy ultility flat bench 2

​Marcy Flat Utility Weight Bench

rep 1000 lb rated flat weight bench

Rep 1000 lb Rated Flat Weight Bench

adidas Performance Flat Training Bench

Adidas Performance Flat Training Bench

CAP Barbell Flat Weight Bench Black

CAP Barbell Flat Weight Bench

Titan Fitness Flat Weight Bench

Titan Fitness Flat Weight Bench

Now that we’ve gotten past debating whether or not you should get a flat bench (spoiler, you probably should) we come to the part where we need to choose which flat weight bench is the best. Here is our list of what we think are the top contenders in the industry for flat benches in your home or commercial gym.


marcy 2

1. Marcy Flat Utility Weight Bench

First up, we have the Marcy Flat Utility Weight Bench, which stands out because of its comfortable padding and durable powder coated finish. It can be a part of your workout routine for years to come.

Features:

  • ​​​​Uses comfortable high-density foam for padding.
  • Made with steel tubing for frame.
  • High durability standard.
  • Designed for use with all kinds of weight.
  • Compact size.

Breakdown:

The high-density foam that is used to pad the upper part of the bench is comfortable even for extended periods of time. The frame itself is made with a strong steel tubing, which will increase the lifespan of your bench as well as add a high degree of durability. Another way this flat bench is reinforced is with a powder-coated finish to protect it against typical wear and tear, but also to ensure its safety against corrosion caused by moisture.

marcy 3

The Advantages

The biggest advantage this bench has over the competition is the powder-coated finish. Let’s face it: if you aren't sweating on this thing then you are probably doing something wrong. With this added feature, the flat bench will be protected against the usual wear and tear that goes along with this type of equipment, maintaining an increased resistance to sweat or humidity. This can also be an added plus if your home gym is in your basement or garage due to the increased probability of moisture in the air typically associated with these areas of the home. It is also a relatively compact size, which means it is ideal for fitting into smaller spaces.

Another major advantage the Marcy Utility Bench has to offer is that it is made from steel, meaning it is extremely sturdy and reliable. Apart from virgin titanium, steel is the strongest material for gym equipment out there, meaning it will be able to support a great deal of weight. This makes it a safe bench to hold your weight as you start to gain muscle as well as the increased weight you are lifting.

The Disadvantages

The only downside to this bench could be its compact size. Though this is certainly a benefit if you are tight on room, it can come back to bite you as you gain size, as the bench may end up being too small for you to lay on comfortably (particularly for those who are significantly overweight or are naturally big).


The Final Rating

Comfort

Durability

​Convenience


rep fitness flat bench

2. Rep 1000 lb Rated Flat Weight Bench

Next up on our list we have the Rep Fitness Flat Weight Bench, which is packing some heat when it comes to pumping iron.

Features:

  • Uses comfortable high-density foam for padding.
  • Made with steel tubing for frame.
  • High durability standard.
  • Powder-coated frame.
  • Tested to support weights up to 1000 lbs.
  • Comes with 10-year warranty for frame.

Breakdown:

Much like the entry before, we see some repetition of what the Marcy Utility Bench had to offer, and we are likely to see some of these options repeated again. The comfortable padding is needed in order to use the bench appropriately, and the added grip to the fabric over the padding is a great touch. The bench is made of steel tubing and is tested to support a weight of one thousand pounds and powder coated for increased resistance to corrosion and rust. It also comes with a ten year warranty that covers damage done to the frame, which positively sets it apart from the competition. Other than that, costumers get a thirty day warranty to return the product if there is a problem with the padding.

rep fitness flat bench 2

The Advantages

Greatest advantage this bench has to offer is how much weight the bench has been tested to hold. One thousand pounds is pretty impressive. You will be able to use the bench safely even with the most extreme weight lifting (though a spotter should always be used for this type of workout).

Additionally, the Rep Fitness Flat Bench comes with a ten-year warranty for the frame, so you know it is a very durable piece of equipment. Otherwise they will replace it promptly.

The Disadvantages

The only disadvantage here is that this bench does not fold for easy storage, nor is the height adjustable. While compactness can be a serious issue for those who are limited on space, it doesn't affect the performance in a negative way whatsoever.


The Final Rating

Comfort

Durability

​Convenience


adidas flat bench

3. Adidas Performance Flat Training Bench

Coming in our number three spot we have a familiar brand name with the Adidas Performance Flat Bench. Let’s see what it has to offer.

Features:

  • Uses comfortable high-density foam for padding.
  • Made with steel tubing for frame.
  • High durability standard.
  • Powder-coated frame.
  • Tested to support weights up to 600 lbs.
  • Lightweight.

Breakdown:

Now we are really starting to recognize some standard features. Once again we see the high-density foam padding and the steel tubing used to make the frame. It is also powder-coated to protect the bench against rust and corrosion, which is ideal if you will be keeping the bench in a humid area. This bench recommends a weight of six hundred pounds, but has also been tested for weights up to one thousand pounds. The bench itself is less than thirty pounds. Quite impressive, if you ask me.

adidas flat bench 2

The Advantages

Probably the best feature this bench has to offer is how lightweight it is. At only twenty-eight pounds it is easy to move for almost anyone and with the compact design it is extremely convenient to store. This bench is best for those who may not have a designated exercise space quite yet and need to be able to keep equipment put away when it is not in use.

The Disadvantages

The only disadvantage with this one is that you may want to spend the extra money to have it professionally assembled, otherwise it may have a tendency to wobble. This shouldn’t be too much of an issue if you construct it in the area it needs to go, however if you aren’t good at leveling it might be worth it to spend the extra money. Just to be sure.


The Final Rating

Comfort

Durability

​Convenience


arnold press

4. CAP Barbell Flat Weight Bench

Here we have another contender in the best flat bench challenge with the CAP Barbell Flat Weight Bench. Let’s take a look at what kind of heavy lifting they can do in the features department.

Features:

  • ​High-density foam with box stitch padding.
  • Made with steel tubing for frame.
  • High durability standard.
  • Powder-coated frame.
  • Tested to support weights up to 3​​​​00 lbs.

Breakdown:

The CAP Barbell Flat Bench has everything we have come to expect in a bench with high-density foam to help absorb the weights you’ll be lifting as well as a sturdy steel frame for durability. This flat bench is also powder-coated in order to help protect it from moisture and corrosion. It is tested to hold weights up to three hundred pounds.

hyperextension

The Advantages

The biggest advantage of this bench is the box-stitched surface, which allows for comfortable use and easy cleaning. In having this, you can save an immense amount of time on cleaning and get to the nitty gritty workout as fast as possible.

The Disadvantages

The only real downside here is that this bench really doesn’t support that much weight and maxes out at three hundred (that's including your weights).


The Final Rating

Comfort

Durability

​Convenience


leg pull in

5. Titan Fitness Flat Weight Bench

And last, but not least, we have another familiar brand in the world of athletics, with the Titan Fitness Flat Weight Bench. Let’s take a quick look at the features before we wrap up our list with our pick for the best flat bench.

Features:

  • ​High-density foam ​for comfortable padding.
  • Made with steel tubing for frame.
  • High durability standard.
  • Powder-coated frame.
  • Tested to support weights up to 10​​​​00 lbs.

Breakdown:

This bench has a high-density foam cushion on top and the frame is made of highly durable steel. It also boasts a powder-coated frame to protect it from wear and tear in humid conditions. Tested to support weights upwards of 1000lbs, those who are getting super serious into lifting will find that this Titan Fitness product meets their needs.

crunches

The Advantages

The greatest advantage the Titan Fitness Flat Weight Bench has to offer is the sturdy materials with which the bench is made. With the cushioning on the top to help absorb weight and pressure, as well as the steel with which the frame is made, you know this bench will last quite a long time.

The Disadvantages

Though it does support a little more weight than the previous entry, one thousand pounds just isn’t enough for some of the more serious weight lifters. However, this is entirely due to personal performance rather than the performance of the product, and those who lift under that amount will find solace in knowing this product exists.


The Final Rating

Comfort

Durability

​Convenience


​Final Verdict

At the end of the day, there can only be one winner on our list of the best flat bench, and we decided to go with the Marcy Flat Utility Weight Bench due to its high degree of durability and the overall value. For those on a budget, you really can’t go wrong with trying the aforementioned; as it will provide you with the proper performance you’ll need to get your work done.


Factors to Consider when Buying the Best Flat Weight Bench

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    ​Why buy a flat bench and not an adjustable bench?
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    ​Benefits of a flat bench
bench press

Summer is always fast approaching, and if you have been slacking on achieving that perfect beach body, then there is no time to spare! Whether you have made some new fitness goals or just want to add a home routine so you don’t have to spend so much time and money at the gym, then one of the first equipment pieces you should consider is a flat bench. Flat benches are very basic additions that can really step up your game on the home workout front. Here are two things to consider when looking to get a bench for your home. We are focusing primarily on the benefits of home use, specifically because in a commercial gym, the need for this piece of equipment goes without saying.

Why buy a flat bench and not an adjustable bench? If you are debating whether or not to get a flat bench or a flat/incline/decline bench, then you are doing the right thing. They should be considered separately as different pieces of equipment. The assumption people make when it comes to these two devices is that you can use an adjustable bench for everything you would do on a flat bench plus being able to adjust the angle. Though this may be true, the two different types of benches should be treated as two very different pieces of equipment with very different functions. It's true; you can do many of the same exercises on an adjustable bench. However, you are also going to have to deal with the gap that allows the two pieces to move as well as parts of the bench moving during an exercise. This can not only be annoying, but can also result in injury.

Benefits of a flat bench: If you have already made up your mind or if you are still deciding, here are some benefits that might help you make up your mind. As we mentioned earlier, we are gearing this article towards people looking to use flat benches at home, because any gym worth its dumbbells will already be familiar with a weight benches necessity. Flat benches are a staple at the gym, because they are key in building upper body muscles mass, while remaining very simple and safe to use. We recommend the flat bench if you find its higher degree of safety and smaller size to be very appealing.


​Is the Flat Bench Enough to Build a Big Chest?

There is a common misconception that if you want to build a big chest, you need to use a barbell and lots of variation. This is not the case.

flat bench enough

What makes you get bigger and stronger is a combination of a good diet, and lifting progressively heavier weights. It's actually easier, in some respects, to lift heavy weights when you use a dumbell because the dumbell forces linear development of both sides of the body. When you lift with a barbell, it is too easy for you to get lazy and to end up with one side stronger than the other, which creates uneven muscle development, and can increase your risk of injury.

If you can have consistent progression with the dumbell press, and dumbell flys, then you are more likely to develop a big chest than if you keep switching between the incline and decline press, alternating between closed grip and wide grip, and using a bench press machine or focusing on different styles of bench with a barbell. It's adding more reps, more sets, and more weight that helps. Think of this as progressive load, and progressive time under tension.

As a beginner, you should be aiming for close to linear progression on your lifts. After 6-9 months of consistent training you may stall out and need to try an intermediate routine, but the gains that novices can enjoy simply by adding a small amount of weight to the dumbells each time they work out is incredibly impressive.

So, don't worry about isolation exercises or 'confusing your muscles'. Simply pick a few core movements and focus on working in the low to moderate rep range, increasing weight as the exercise gets easier. You should find that your chest gains strength and mass quite quickly.


Why Using a Flat Weight Bench Might Hurt Your Shoulders, and How to Fix It

When using a flat weight bench, you don't want to injure yourself. You may be trying to wear out your muscles, but you shouldn't be trying to make your back sore! Yet many people wind up doing exactly that. They get the wrong flat bench and wind up getting a poor workout because they weren't getting their lifts done evenly.

Why this Happens

The simple truth is that the human spine isn't designed to lie straight. It is flexible, but just because it can bend straight doesn't mean it's comfortable.

It's not just your spine, however. Your shoulder blades are designed to sit on top of your spine and muscle system, not parallel to it.

What does that mean in practical terms? That when you lie on a flat bench that's too flat and too hard, you push your muscles and bones out of place. No wonder you get so sore after a workout.

bench press hurt shoulders
shoulder anatomy

How to Avoid this Problem

The flippant answer is "get a padded bench", but that's only partly true. Getting a bench that's padded is important, but it's even more important to get a bench that suits your body size and shape.

Too much padding will throw off your weight and make your pump less stable. Not enough padding and you won't fix the problem at all. So make sure to try various benches. You might also mark down material and thickness, just in case you ever need to replace it.

Ultimately, getting a flat bench that doesn't leave you in pain is simple. That doesn't make it easy however. You'll have to do a lot of research and be absolutely certain that the bench suits you. Otherwise, you may never manage to fix the back pain after every workout. You're already dealing with stress on the skeletal system with increased muscle mass. No need to risk further injury due to lacking equipment or lack of certain exercises!


Best Exercises Using a Flat Weight Bench

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    ​Chest
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    Back
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    Abs

dumbbell press

Dumbbell Press

The dumbbell press typically involves 3 types of chest-press exercises. This includes the flat dumbbell chest press that targets the front deltoids, triceps and pectoral muscles. The second is the incline dumbbell chest press that works on the same muscles that the flat chest press does. The only difference about this exercise is that the bench will be inclined at a 45 degree angle, which shifts the focus to the upper pectoral muscles. The third exercise works on your lower pectoral muscles and this time the bench is declined at a 45 degree angle with the head facing towards the floor.

Dumbbell Fly

The dumbbell fly is a type of weight-training exercise which recruits a variety of muscles found in the upper part of the body. The pectoralis major in the chest is the muscle that will handle the majority of the work during a dumbbell fly. The pectoralis major is made up of 2 heads, which include the clavicular head situated in the upper-section of the chest along with the larger sterna-head. The dumbbell fly is a fantastic movement that should be included at the end part of a workout, because it targets a separated movement pattern for the pecs which offers you with a well-rounded and complete development.


dumbbell row

Dumbbell Row

The dumbbell row also known as the one-arm dumbbell row is well-known for achieving that V-Shape in the area of the back. This exercise is may also be called “lawn mowers”, as the correct form appears like you are trying to start up a lawn mower. The key for the lift is to form a “tripod of strength” in the way of using the off-hand and your legs. This is a highly popular exercise as the V-Shape looks extremely masculine, since a well-defined back makes the waist appear smaller. It is important to do this exercise correctly in order to target numerous muscle groups, while avoiding any injuries.

Dumbbell Back Fly

The muscles that pull the shoulders backwards and forwards are both essential for day-to-day functions as well as a correct posture. The dumbbell back fly assists in strengthening these muscles. The dumbbell back fly, also known as the dumbbell reverse fly, can be described as a supporting, yet very effective movement. The majority of the big compound movements for back are able to target a lot of muscles in one movement, but won't target the more subtle muscles. This is where the dumbbell back fly comes in. In just a single movement pattern you are able to target the scapula and upper back along with the rotator cuff-muscles.


leg raises

Leg Raises

Leg raises stretch the muscle before providing targeted stress in the abdominal region. This helps create a better, stronger contraction for enhanced gains. Leg raises are well-regarded as one of the most effective ab exercises in the world based on muscle activation alone. The muscle fibers fire up significantly as soon as the leg starts to rise. With gravity pushing against the legs, it creates extra tension, which is ideal for muscular development. Leg raises are one of the best ways to see significant growth in the abdomen.

​Sit Ups

The contraction is dependent on the ab muscle clenching against the weight of gravity. As the body "sits up", it tends to face a wall of gravity that pushes it down. This is natural and to be expected. The goal is to fight through the gravity and lift one's body. By doing this, the sit up can contract the abdominal muscle group and makes sure that all muscle fibers fire up. Sit ups are appreciated for their versatility. They hit the top of the abs better than any other exercise. It's easier to maximize one's returns in the gym while doing sit ups, since a strong core is needed to perform almost any other exercise.


amazon flat bench

A Simple Workout Routine Using the Flat Weight Bench

If you are looking to get in great shape, you don't have to have a lot of equipment. You can achieve a lot with just a flat bench and some dumbells. Here's an easy workout routine to begin with for a full body workout:

chest flat bench workout

​Dumbbell Press

Hold a dumbell in each hand, similar to how you would for a barbell press. Let the dumbells touch your chest then push them upwards, straightening the arms. Try to move in a straight line, not 'arcing' the dumbells as you go. Pause for one second at the top, then lower the dumbells towards your chest, pausing for one second at the bottom.

Perform 2 sets of 5 repetitions with a light weight. Then perform 3 more sets of 5 repetitions, increasing the weight slightly with each set.

back flat bench workout

Dumbbell Rows

Stand in front of the bench with one knee up, slightly bent over. Hold a dumbell in one hand. Perform an upward 'rowing' motion, pulling the dumbell back and up. Switch to the other side and repeat the motion to work both sides.

Perform 3 sets of 10 reps per side.

abs flat bench workout

Leg Raises

Begin working the abs with leg raises. Lie flat on your back with your legs straight in front of you. Slowly raise your legs so that they are at a right-angle with your body, keeping your back pushed against the bench (do not allow it to round). Slowly lower your legs again.

Repeat 12 times for one set. Perform 3 sets with a short rest in between.

​Dumbbell Flys

Lie on the bench with a dumbell in each hand, resting on top of your thigh. Use your thighs to help raise the dumbells and lift them, so that you are holding them out in front of you, shoulder with apart, palms facing in. Open your arms out away from you until you feel a good stretch in your chest, then bring the dumbells in to touch again.

Perform 3 sets of 8 repetitions.

Dumbbell Back Flys

This works in a similar fashion to the chest-focused dumbell flys, but you are lying on your front with the dumbells on the floor in front of you, and then using your back muscles pull the dumbells back and out, as if you are flapping your wings (slowly, and with full control).

Perform 3 sets of 10 repetitions with a moderate weight. Take care not to go too heavy with this exercise because it is a hard one to perform with good form.

Sit Ups

Lie flat on your back with your knees up. Rest your hands on your legs. Slowly sit up to touch your knees (do not 'fling' your arms to help you). Slowly relax to lie down again.

Perform 10 repetitions for one set. Repeat 5 times.


Whatever your reasoning for buying a flat weight bench is, use this guide to get started. I promise that you won't regret it!