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6 Ways To Utilize an Adjustable Flat Bench

Posted on September 28 2023

6 Ways To Utilize an Adjustable Flat Bench

When it comes to versatility and effectiveness in your workout routine, utilizing the best gym equipment available can do wonders for your physical progress and confidence. The adjustable flat bench is an indispensable piece of gym equipment. It is a multipurpose tool that accommodates various exercises targeting numerous muscle groups, not just chest press exercises.

Whether you’re a fitness enthusiast, professional athlete, or a fitness lover, an adjustable flat bench is a must-have addition in any gym setting. So, let’s explore powerful ways to utilize an adjustable flat bench to elevate your fitness routine. From bench press variations and dumbbell rows to lower-body exercises such as step-ups and Bulgarian split squats, your favorite exercises occur in one convenient place.

Bench Press Variations

The bench press is the first exercise that comes to mind when you think of an adjustable flat bench. This movement targets multiple muscles in your chest, shoulders, and triceps. It helps to target the outer, inner, and other areas of the chest, helping to develop your chest muscles, shoulders, and triceps.

Adjusting the angle of the bench can work different chest areas: a flat bench press for the mid-chest, an incline for the upper chest, and a decline for the lower chest. Adding these variations to your workout will ensure a balanced development of your pecs and overall upper body strength.

Dumbbell Rows

The adjustable flat bench caters to chest exercises, but it can also accommodate back workouts such as dumbbell rows. You can use the flat bench as support to engage in single-arm dumbbell rows and strengthen weaker muscles. Meanwhile, two-arm dumbbell rows are for core engagement, lower back strengthening, and posture.

These movements target the major muscles in your upper and middle back, including your latissimus dorsi, rhomboids, and trapezius. Versatile and intense dumbbell rows can help you strengthen your back muscles and improve your posture.

Tricep Dip                                                                                            

Tricep dips are an excellent exercise to target your triceps, chest, and shoulders, and using an adjustable flat bench facilitates these movements. Utilizing an adjustable flat bench is a way to help beginners attempt tricep dip movements without straining or hurting themselves. It allows them to rest their feet on the floor and support their bodies as they work through the movement.

Adjust the bench to your desired height, place your hands on the edge with your fingers pointing forward, and extend your feet in front of you. Lower your body by bending your elbows, then push back up to the starting position. Adding weight or elevating your feet can make this movement more challenging.

Bulgarian Split Squat

The Bulgarian split squat is a great exercise focusing on your quads, hamstrings, glutes, and calves. By utilizing an adjustable flat bench, you can perform this movement safely and efficiently, allowing for greater depth and range of motion.

Place one foot behind you on the bench and your other foot slightly ahead of you. Lower your body by bending the front knee until your thigh is parallel to the ground, then push back up to the starting position. This unilateral exercise also helps improve balance and stability. You can also add weight to challenge yourself further and progress your muscle development.


Step-ups, which target the lower body muscles such as the quadriceps, hamstrings, calves, and glutes, are effective exercises you can perform with an adjustable flat bench. Adjusting the height of the bench allows for different ranges of motion and the addition of resistance, making the step-up movement suitable for various fitness levels.

Step-ups also improve lower body power and balance, making them an essential addition to your gym routine. Start slowly and pace yourself accordingly to ensure you don’t feel any pain or strain yourself. Once you perfect the movement, you can add weight to push yourself harder.

Seated or Lying Leg Curl

The adjustable flat bench can also assist you in exercises targeting your hamstrings, such as seated or lying leg curls. Attach a resistance band, cable, or ankle cable attachment to yourself and slowly curl your leg toward yourself. Hold that position for a second or two, then slowly straighten your leg to prevent injuries.

Reasons To Use Flat Benches

The flat bench can help progress your strength and fitness goals without taking up too much space. Discover some reasons to use an adjustable flat bench at home or a local gym.

Target Different Muscle Groups 

Adjustable flat benches are the perfect addition to your gym session if you’re aiming to target specific muscle groups. By changing the incline or decline of the bench, you can shift focus and work on various upper body areas.

As previously mentioned, performing bench presses on an incline will help target your upper chest, while a decline position places more emphasis on the lower chest. Don’t forget your back muscles: grab a pair of dumbbells to execute rows and flies on the bench to develop that V-shaped torso you’ve been dreaming of.

Improve Core Strength 

A strong and stable core is beneficial for anyone aiming to improve their overall fitness levels and prevent injuries. Luckily, adjustable flat benches are a fantastic tool for working those core muscles.

Some simple yet effective core exercises that you can perform on an adjustable flat bench include seated Russian twists, inclined leg raises, and decline sit-ups. By incorporating these exercises into your routine, you’ll see major improvements in your core strength and stability, leading to better performance in other exercises and daily activities.

Enhance Stability & Balance 

When working with free weights on an adjustable flat bench, your body needs to recruit smaller stabilizing muscles to maintain proper form, thus improving balance and stability. For example, dumbbell bench presses require more stabilization compared to barbell presses, as each arm works independently.

Additionally, single-arm or single-leg exercises performed on the bench, such as single-arm rows or Bulgarian split squats, will force your body to engage core muscles for balance. As a result, using adjustable flat benches with free weights in your workouts leads to a stronger overall physique and improved coordination.

Save Space & Money 

Investing in an adjustable flat bench for your home gym comes with a multitude of benefits, including saving space and money. Since it helps with various exercises and muscle groups, buying multiple specialized benches is unnecessary. Plus, these benches are generally compact and easy to store, making them an ideal choice for small workout areas or multipurpose rooms.

An adjustable bench press from a reliable company can provide long-lasting reliability for all your favorite exercises. Extreme Training Equipment offers exceptional gym bench equipment so that you can easily perform a wide range of exercises in a limited space. For more information about our gym benches, contact us today.

6 Ways To Utilize an Adjustable Flat Bench