What is a FID bench? So many terms are taken for granted in the fitness industry these days. If you’ve come across the term “FID bench” and have no idea what it means, you’ve come to the right place. Just what is a FID bench?
FID is an acronym meaning Flat-Incline-Decline, used to describe an adjustable weight lifting bench. These benches are capable of being set to various positions, often ranging anywhere from -20 to 85 degrees. Some of the features they possess:
- Footpad/footrest to assist with decline exercises
- Pin slots or a “ladder” with grooves to adjust angle of bench
- Separate cushions for backrest and seat
How to Use a FID Bench
There are usually two ways that a FID bench can be adjusted:
- Pull the pin out, raise or lower the bench, and then set into new position while holding pin:
OR
- Lift the bench out of it’s groove and set into new position:
Often times, but not always, an adjustable FID bench will have an adjustable seat to provide a more stable, ergonomic lifting position:
Here is a video from VERVE Fitness demonstrating how to use a typical FID bench:
Adjustable FID Bench vs Flat Weight Lifting Bench
VS
There are a number of key differences between an adjustable FID bench and a flat weight lifting bench.
Benefits of an Adjustable FID Bench
You can perform a greater variety of exercises
- For example, with a flat bench you can perform an exercise like a flat dumbbell bench press. With an adjustable bench, you can perform flat, incline, and decline dumbbell bench presses. This gives you the ability to target muscle groups in different ways and from different angles, which ultimately makes you stronger, more muscular, and more well-rounded.
Longer bench pad
- usually the bench on an adjustable bench is longer than on a flat bench, meaning there is a bigger base to work with. This is especially important for taller people, who may need a longer bench to perform certain exercises properly.
Seems like an adjustable FID bench is clearly better, huh? Not so fast. A flat weight lifting bench has some benefits as well, such as:
Benefits of a Flat Weight Bench
The pad is one long, uniform cushion
- On an adjustable bench, the seat cushion and backrest cushion are separate pieces, so that you don’t fall off when it gets set to incline! However, this leaves a small gap between the two cushions which can be anywhere from slightly annoying to noticeably uncomfortable, depending on the specific bench. Sometimes the gap really ruins the bench because you lose stability in that spot.
Flat benches tend to be more secure
- From my experience, and also what I’ve heard from others, I’ve only had problems with the backrest cushion being wobbly on an adjustable bench, not on a flat bench.
How do I Choose Between the Two?
In order to know which weight lifting bench to choose, you must know your priorities. If you lift heavy, or are a powerlifter, you’re going to want the most stable, secure weight lifting bench with no wobble. In that case, a flat bench may be for you. Maybe you desire comfort over a greater versatility of options, and in that case, you may want to go with a flat bench as well.
If, however, you are more into bodybuilding and looking to develop all of your muscles in a proportionate and aesthetically pleasing way, you may want to go with an adjustable FID bench, since it allows for many different exercises which hit your muscles from all angles. And if you are someone who gets bored doing the same exercises over and over, an adjustable bench will allow you to change it up with a greater variety.
What Exercises Can I do with a FID bench?
Take a look at my Ultimate Guide to the Best Weight Bench Exercises at Home for a comprehensive and in-depth breakdown of all the best exercises for a FID bench.
Briefly, some of the exercises you can only do on a FID bench include:
- Incline dumbbell bench press
- Decline dumbbell bench press
- Seated dumbbell shoulder press
- Incline dumbbell curl
- Dumbbell preacher curl
- Incline dumbbell row
- Reverse dumbbell fly
- Decline sit-up
Bonus: For a thought-provoking read about the differences between flat, incline, and decline bench presses and how to choose the right one for you, check out this article.
How to Choose the Best FID Bench
Here are some of the key qualities to look for in a FID bench:
- Stable and secure backrest cushion with no wobble
- Minimal gap in between seat cushion and backrest cushion
- Easy adjustment system
- Adjustable seat
Looking for an adjustable bench for home gym purposes? Check out my in-depth analysis of the Best Weight Bench for Small Spaces to find the best adjustable weight bench for you.
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