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Weight benches: a stable base for bench press, shoulder press and more
Weight benches are versatile training equipment for strength training with free weights. At PRFRM you will find from METCON the METCON Adjustable Bench 2.0, the METCON Flat Bench 2.0 and the METCON Powerlifting Competition Rack for home gym, studio and competition.
With a weight bench you train bench press, incline bench press, shoulder press, rows with dumbbells, core exercises and much more. It provides a stable training position and is one of the most important foundations for a home gym.
The most important points at a glance
- Flat bench: maximum stability for basic exercises
- Adjustable bench: flat, inclined or upright, replaces several benches
- Rack with removable competition bench: squats and bench press in one station
- Padded lying surface and stable steel construction
- Load capacity, adjustability and space requirements matter
Our weight benches at a glance
| Model | Features | Well suited to |
|---|---|---|
| METCON Adjustable Bench 2.0 | Adjustable backrest and seat, padded lying surface, steel construction, rated for up to approx. 600 kg | Home gym and studio, many exercise variations |
| METCON Flat Bench 2.0 | Classic flat design with no moving parts, solid padding, compact | Bench press, dumbbell exercises, small training rooms |
| METCON Powerlifting Competition Rack | Combo rack made of 11-gauge steel tube, removable competition bench, stainless steel spotter arms, 28 height positions | Powerlifting, gym owners and clubs |
You will find the technical details on dimensions, weight and equipment on the respective product page.
Flat or adjustable weight bench?
| Criterion | Flat bench | Adjustable bench |
|---|---|---|
| Stability | No moving parts, stands particularly firmly | Stable if solidly built and set correctly |
| Exercises | Bench press, dumbbell presses, rows, skull crushers | Plus incline bench press, shoulder press and upright exercises |
| Maintenance | Little wear, hardly any maintenance | Check the adjustment mechanism occasionally |
| Space | Compact | Replaces several fixed benches |
| Suitability | Focus on basic exercises | Versatile training with variations |
If you only want to do bench press and basic exercises, a flat bench is enough. If you want more variety, you are better served by an adjustable bench.
Why a weight bench is indispensable in the home gym
- Versatility: chest, shoulders, triceps, back and core with one piece of equipment
- Secure position: you lie stable and can concentrate on the exercise
- More exercises: whether dumbbells or barbell, the bench expands your options
- Space-saving: an adjustable bench replaces several fixed benches
- Durable: a robust steel construction withstands even intense sessions
- Progression: as your weight rises you keep training on the same bench
These are the muscles you train with the weight bench
| Exercise | Main muscles | Bench |
|---|---|---|
| Bench press | Chest, front shoulder, triceps | Flat or adjustable |
| Incline bench press | Upper chest, shoulder | Adjustable |
| Shoulder press | Shoulders, triceps | Adjustable, upright |
| Dumbbell row | Upper back, biceps | Flat or adjustable |
| Skull crushers | Triceps | Flat |
| Core exercises | Abdomen and trunk | Flat or adjustable |
The Powerlifting Competition Rack
The METCON Powerlifting Competition Rack is a combination of rack and removable competition bench. It is designed for squats and bench press to common competition standards. The main structure is made of steel tube of approx. 75 x 75 mm (11-gauge), and the surface is double powder-coated in silver/grey.
- Quick conversion: the removable flat bench allows switching from bench press to squats
- Quick-adjust: the bar height can be adjusted even with a loaded barbell
- 28 height positions for squats and bench press
- Stainless steel spotter arms with 11 positions catch the barbell on failed attempts
- Load capacity: rack approx. 500 kg, spotter arms approx. 360 kg
- Included: combo rack, removable competition bench, adjustable spotter arms and adjustment lever
What to look out for when buying
| Criterion | What to look out for |
|---|---|
| Load capacity | It should be well above your training weight including the barbell |
| Adjustability | More angles of inclination mean more exercises |
| Padding | Firm, non-slip and comfortable, so you lie securely |
| Frame | A stable steel construction prevents wobbling |
| Space | Plan for bench, barbell and room to move |
| Training | Does the bench suit your exercises and your rack? |
Weight bench training for beginners
Start with light weights and learn the technique first. For pressing exercises with a barbell you should always have a spotter or use a rack with safety catches.
| Week | Sessions | Content |
|---|---|---|
| 1 to 2 | 2 per week | 3 sets of 10 to 12 repetitions of dumbbell bench press, plus dumbbell row |
| 3 to 4 | 2 to 3 per week | Bench press, shoulder press and rows, 3 sets of 8 to 10 repetitions each |
| 5 to 6 | 3 per week | Increase the weight slightly, add incline bench press |
The plan is an example. Adjust weight and volume to your level and plan rest days.
Workouts for advanced users
| Workout | Structure | Goal |
|---|---|---|
| Push day | Bench press, incline bench press, shoulder press and skull crushers, 3 to 4 sets each | Chest, shoulders and triceps |
| Upper-body mix | Bench press alternating with dumbbell rows, 4 rounds of 8 to 10 repetitions | Balanced strength for pushing and pulling |
| Superset | Flat dumbbell press directly followed by flyes, 3 rounds | Muscle building and pump |
| Core finisher | Sit-ups and leg raises on the bench, 3 sets of 12 to 15 repetitions | Abdomen and trunk |
Increase weight or repetitions only if your technique stays clean. For heavy sets with the barbell, the Powerlifting Competition Rack with spotter arms is a good choice.
Care and maintenance
- Wipe the padding down after training, especially after sweating
- Check screws, adjustment mechanism and supports regularly for a firm fit
- Make sure the padding is undamaged and the feet are non-slip
- Place the bench on a level, dry surface
Training safely
- Check the adjustment mechanism and seat before every session
- Place the bench on a level, non-slip surface
- Use a spotter or safety spotter arms for heavy sets
- Keep your shoulder blades and feet firmly planted while pressing
- Choose weights so that you can keep your technique clean
Avoiding typical mistakes
- Too much weight: technique comes before weight
- No spotter: always secure heavy sets
- Wrong incline: choose the angle to suit the exercise
- Poor contact: feet, glutes and shoulder blades stay on bench and floor
- Wrong barbell position: grip the bar evenly and steadily
Combining weight benches
The bench is only complete with matching weights. Dumbbells, Barbells & Plates and Kettlebells go well with it. You will find more equipment in the Strength training category, matching accessories in Training accessories and all products of the brand in the METCON category.
FAQ: frequently asked questions about weight benches
What is a weight bench?
A weight bench is a piece of training equipment for strength training with free weights. It allows bench press, incline bench press, shoulder press and many other exercises.
Flat or adjustable weight bench: which is better?
The flat bench is particularly stable and ideal for basic exercises. The adjustable bench offers more exercises and replaces several fixed benches.
How much load can the METCON Adjustable Bench 2.0 take?
According to the specification it is rated for up to approx. 600 kg.
Which exercises can I do with the weight bench?
Bench press, incline bench press, shoulder press, rows, skull crushers and core exercises.
Do I need a rack for bench press?
Not with dumbbells. For barbell training with heavy weights, a rack with safety catches or a spotter is recommended.
What is included with the Powerlifting Competition Rack?
The combo rack, the removable competition bench, adjustable spotter arms and the adjustment levers.
How much load can the Powerlifting Competition Rack take?
According to the specification the rack is rated for up to approx. 500 kg, the safety spotter arms up to approx. 360 kg.
Is a weight bench suitable for small rooms?
Yes. The flat bench in particular is compact, and an adjustable bench replaces several fixed benches.
Which weights go with the bench?
Dumbbells and barbell with plates. You will find matching products in the Dumbbells and Barbells & Plates categories.