Bench Basics: Choosing The Right Bench For YOU!

by Vikki Schembri
Bench Basics: Choosing The Right Bench For YOU!

Oh, hey there.

Did I catch you surfing the web, looking for the perfect equipment for the awesome home gym you are building?

You probably have a budget you want to stick to; so I’m sure you want to make sure you’re buying the right gear, and you’re buying it from the right place.

Sound about right?

Well, if you are reading this post, you are definitely on the right track! You’ve already found Synergee, which is obvi the best equipment at the best prices. (We’re not just saying that – our average 4.9 /5.0 Star Reviews do that for us).

And if you are reading this post, perhaps you’re debating whether you need a bench –or, you know you want a bench, but you’re unsure if you should get our Flat or the Incline Bench!

Lucky for you, we want to lead you right to that answer!


The Basics

Let’s start with the simple information first: there is a Flat Bench and an Adjustable Incline Bench.

As suggested by the name, the Flat Bench is just that: Flat. Meanwhile, the Adjustable Bench can be – you guessed it! – adjusted!

The back of the Incline Bench can be raised such that it creates a 135-degree angle with the seat or lowered so far down that it creates a 210-degree angle. As well, there are three different angles the seat can be set at. And of course, it can always be set to a flat position.

The Adjustable Bench is slightly heftier than the Flat Bench: the Adjustable Bench is 48-inches long and 12-inches wide, while the Flat Bench is 46” by 11”.

Both benches have a 1000 lb capacity and fitted with wheels for easy maneuvering.

As well, we designed our benches to be slightly longer than our competitors’ make them. Based on what we’ve seen in our Synergee Fitness Facility, we know tall lifters have issues finding a comfortable bench that accommodates their height. We made our benches at a length that will fit short, tall, and in-between athletes – yay, everyone’s happy!

Which bench is right for me?

The Flat Bench

If you are pretty set on JUST benching, the Flat Bench will absolutely give you that.

But even if Bench Pressing isn’t your thing, the Flat Bench will meet so many of your fitness needs and soon become your favorite piece of gear! Many of the exercises you can do with a Flat Bench are dynamic, fun, challenging, and they will get your heart pumpin’ and body sweatin’ in no time!

To name just a few of these exercises I’m referring to: Split Squats, Hip Thrusts, Step Ups, Hop Overs, Decline Pushups, Reverse Hypers, and more! (check out all these movements in action here!)

If you are looking for a stable base to press on, or a steady bench to hop on/off and elevate your body off the ground, the Flat Bench will provide you with everything you need. It is an indispensable tool that should be in everyone’s home gym, whether they are focused on building strength, cardiovascular capacity, or other conditioning training.

The Incline Bench

Meanwhile… the Adjustable Incline Bench is perfect for those who are looking for more isolated exercises. Think reverse flies, decline situps, incline dumbbell rows: movements that hit every angle to isolate your pecs, middle back, triceps, and other hard to reach areas.

The Adjustable Bench is great for varied strength exercises. It is aimed at Weight Training Athletes who are looking to make small adjustments to their lifting positions to attack specific weaknesses and strengthen very particular muscle groups. These small changes in angles caused by adjustments in the incline/decline of the back or seat will result in big challenges as your body needs to recruit different muscles to push and pull whatever weight you are using.

Of course, you can always set the bench at the flat setting and do all the workouts you would otherwise do on a Flat Bench. It is a highly versatile piece of equipment.

Play it Safe: Get the Bench that Does Both

If you share a home gym with someone who seeks a more cardio & conditioning style of training gear while you want more isolation exercises (or vice versa), the Adjustable Bench is your best bet! This one bench will provide you and your workout buddy with all the angles and elevation you need to get sweatin’ and reach your personal fitness goals! No need to compromise!

Get to it!

There you have it! If you have any questions about what equipment is right for you, you can always send us a message by email (, over social media (@synergeefit), or by giving us a call (1-855-217-7136)!

To provide you with even more help, we also offer financing options with Affirm. No need to compromise your fitness journey because you don’t have all the money upfront. With Affirm, you can get after your fitness goals on your own financial terms. Check it out!

 Have a great week, Athletes!