Should I Buy a Flat or Adjustable Bench? [Buyer’s Guide]

In the world of home gym equipment, the difference between buying a flat or adjustable bench can make or break your gains. It’s important to know exactly which one is most suited to your goals. I want to provide a resource for those looking to know the differences between a flat bench and an adjustable bench so you can make an informed decision on which to buy.

So, which one do I recommend? And, for who?

Most people will get better use out of an adjustable bench than a flat bench. Flat benches do have the advantage of being more secure and stable, but they lack the exercise versatility of an adjustable bench. Unless you are bench pressing super heavy weights and/or powerlifting, an adjustable bench will be more suitable to most peoples’ needs and will provide greater overall benefits.

Let’s explore the attributes of flat versus adjustable benches in more detail so we can have a better understanding of which bench to buy.

Attributes of a Flat Bench

For a flat bench, there are several notable features which stand out:

Stronger and More Stable

Flat benches are used in powerlifting competitions when performing the bench press. This should be an indicator of their strength and stability. If these types of benches weren’t the strongest, why would powerlifters use them?

What accounts for flat benches being stronger than adjustable benches? If we look at the design of a flat bench, the backrest board is one piece, whereas with an adjustable bench there is a backrest cushion and a seat cushion, separating it into two pieces. This causes some instability since the body has to balance on two separate objects. In practice, the uniformity of the flat bench means it is less wobbly.

Next, the legs which support a flat bench are often more stable, with strong and thick non-slip rubber caps to grip the floor. Because adjustable benches have separate cushions and need to be capable of moving through a range of different positions, from incline to flat to decline, the distance between the legs needs to be further. This means the bench will not be as stable since the supporting legs are farther apart.

One Long, Uniform Cushion

As I already mentioned, adjustable benches have a separate backrest and seat cushion, whereas flat benches have one uniform cushion. However, this does not only affect the strength and stability of the bench. It can be straight up uncomfortable and awkward to lift with this gap.

This is because the gap can sometimes too wide. This causes discomfort while lifting and can even be unsafe if you are trying to lift heavy weights. A well-made adjustable bench will not leave too much room between the cushions, but this is definitely something to be aware of.

Flat benches avoid this by only having one cushion, which is far more comfortable to exercise on.

Tend to be Smaller in Height

Whether this is a pro or con will vary greatly on the individual. If strength is your number one goal, you may want a lower bench so your center of gravity and legs can be more firmly rooted on the floor to support you, especially with the bench press.

For smaller people, the lower height may be a good thing, whereas for taller people it may be bad. Some people just don’t like taller benches because they feel awkward to lift on. 

Attributes of an Adjustable Bench

For a thorough explanation of what exactly an adjustable FID (flat-incline-decline) bench is and how to operate one, check out my article What is a FID Bench? Fid Bench Meaning Explained!

Adjustable benches have some key features which make them stand out as a great choice:

Greater Exercise Selection

Because adjustable benches have the ability to be set to multiple positions (usually around 6-7), there are far more exercises one can perform with an adjustable bench. For example, instead of just being able to do the flat bench press, with an adjustable bench you are able to do incline, flat, and decline bench press.

The effect of having a far greater exercise selection cannot be overstated. The adjustability allows you to hit muscle groups from angles you absolutely would not be able to without. This means greater strength and size gains. There is such a large amount of exercises you gain with this feature and this alone makes the adjustable bench a better option for most people.

Longer Bench Pad

Although there is the potential downside of two separate cushions for the seat and backrest, one trait the adjustable bench has going for it is the bench pad is usually longer than on a flat bench. This is obviously better for tall people, but even for those of regular height this can be an advantage, or at least make it more comfortable.

I know, for me, a longer bench pad just makes me feel more secure and comfortable on the bench, and I’m average height at 5’10. I hate it when the bench is too small in any way (width or length), so knowing that adjustable benches tend to be longer is a plus for me.

Foldable

Adjustable benches, especially nowadays, are often foldable. This is not the case with every bench, but as time progresses it seems like more and more adjustable benches are going the foldable route.

This is obviously a benefit because it is a space saver. It also makes transporting these types of benches much easier. If you live in a smaller space, like an apartment, this can definitely be an attribute which seals the deal for you.

Why Most People Should Buy an Adjustable Bench

Let’s face it, most people looking to buy a bench for their home gym are not serious powerlifters who need every bit of stability which a flat bench affords. That’s not to say that getting a flat bench because of its increased stability is wrong. I mean, maybe you are a bench press specialist, and you need a bench you know will be sturdy for that. In that case, by all means go for the flat bench.

But, I think it’s safe to say most people would benefit more from an increase in exercise selection as opposed to a slight increase in stability, which won’t be noticed unless really heavy weights are being utilized. Although adjustable benches are usually a bit more wobbly than flat benches, they are by no means unstable or unsafe (assuming you are buying a high quality bench).

The fact that most adjustable benches are foldable and have a longer bench pad simply over determines their utility.

What Adjustable Bench Should I Buy?

For a more in-depth look at the options I am about to lay out, check out my article on the Best Weight Bench for Small Spaces.

There are two different adjustable benches I recommend, at two different price levels. For the more expensive, but higher quality option, I recommend the XMark Power Series Adjustable FID Utility Bench XM-9010.

This awesome bench has a stunning 1,500 pound weight capacity!

For an affordable, lower cost option, I highly recommend the ADVENOR Adjustable Weight Bench. I bought this bench a month ago and I cannot praise it enough! To see the bench in action, check out my YouTube unboxing and first impressions video down below.

What Flat Bench Should I Buy?

If you decide to go with a flat bench after all, I recommend two different options. The more expensive and higher quality option is the Valor Fitness Flat Bench.

This bench has a 750 pound weight capacity with a nice handle in the front for easy transportation.

For a lower cost, more affordable option, I recommend the MaxKare Flat Weight Bench.

Despite being quite low cost, this bench still offers a 600 pound weight capacity, which will be enough for a lot of people.

Wrapping It All Up

Now you should have an understanding of the benefits and drawbacks of going with either a flat or adjustable bench. Although my recommendation is to go with an adjustable bench, as we have seen, there are certainly situations in which one would want to go with a flat bench.

Whichever type you choose will be fine as long as you train hard, train smart, and train consistently!

Related Reading