Last updated: August 11, 2021

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The flat bench is the easiest way to successfully bench press and build a strong body at home. That's why it's very important to choose the right flat bench for you before you start training. Each flat bench offers a different quality and shape to perform exercises with or without weights to train different muscles.

With our flat bench test 2022 we want to help you find the best flat bench for you. That's why we have tested and compared different flat benches to find out the advantages and disadvantages. We want to make your purchase decision as easy as possible.


  • If you want to start a proper workout programme from home, choosing a good flat bench is essential.
  • With the right flat bench, you can either gain muscle mass, lose weight or define your body thanks to your strength training.
  • Whatever the goal of your training, you can easily achieve it by taking advantage of the variety of exercises that a flat bench allows you to do.

The best Flat Bench: Our Picks

There are different types of flat bench on the market. Not all of them have the same quality and durability.

We have prepared a list of the 5 flat benches we like the most to help you choose the best one.

Buying and Evaluation Criteria for Flat Benches

Now we want to show you what you should pay attention to when it comes to flat benches and what can be compared. This will make it easier for you to decide which flat bench is right for you.

In the following paragraphs you can read what the individual purchase criteria mean and why they are so important for the decision for a flat bench.


The total weight means how much your flat bench can be loaded and for what total weight it is suitable.

The weight is calculated from your body weight and the weight to be lifted.

Therefore, in order to orientate yourself well, you must pay attention to your body weight and the additional weights used. The flat bench must be able to support at least twice your body weight.

An example: If you weigh 100 kg and lift 90 kg, you must choose a flat bench that can support at least 200 kg.

Some flat benches can be very heavy and difficult to move. If you want to move your flat bench often, buy a light flat bench.


When looking for the right flat bench, it is important to be aware of the muscle groups you want to work.

In addition to the classic weight benches, there are many other machines with additional functions, for example a flat bench for the legs with corresponding leg fixation, or machines with a different number of angles.

It all depends on the body parts you want to train.


To choose the perfect flat bench, also consider the length and width of the backrest and take into account your own height. Not every model is suitable for everyone.

The following rule of thumb has been established as a unit of measurement for determining the optimal length of the lying surface:

Body height minus 60 to 70 cm = length of the required lying surface.

Also to consider: If you don't have much space at home, order a folding flat bench. This will save you a lot of space.


The materials of the flat bench determine its durability and stability. Therefore, it is best if our equipment is made of steel.

The lining materials of the flat bench are also important: if the bench has no padding or the padding is very hard, it can be uncomfortable when performing the exercises and even cause back problems.

Therefore, look for comfortable, well-padded lying and sitting surfaces on the flat bench.

Frequently asked Questions and Answers about Flat Benches

In the following we want to answer the most important questions about flat benches. We answer the most frequently asked questions to help you understand the essential points of a flat bench.

Who is a flat bench suitable for?

The flat bench is one of the most basic pieces of exercise equipment we can buy. It is a perfect accessory to get the whole body in shape.

Thanks to its structure, we can do all kinds of exercises with free weights. For this reason, buying a flat bench is essential when setting up a home gym.

What exercises can you do on a flat bench?

Many think that the flat bench is only for training the chest area, but this is not true. This piece of equipment helps you strengthen both the lower and upper body. In this sense, you can perform a wide range of movements.

A popular exercise is to lie on your back on the bench and then work your back and chest. You can also strengthen your triceps by doing 'dips', or 'declined push-ups' for the shoulders and arms on the bench.

The flat bench is one of the most basic pieces of exercise equipment. (Image source: Coffee / Pixabay)

You can also do strengthening exercises for the legs and "hip lifts" for the glutes. Thus, the whole body can be brought into shape by means of different exercises on a flat bench.

And if you mainly want to train the lower body, you can do squats and jumps. The jumps or steps can be from the floor to the bench or from one side of the bench to the other.

How much weight should you start with?

In the beginning it is very important that you do not overdo it to avoid injury. Start with a very light weight and then gradually increase the weight.

It is important to develop a feeling for the movement of the exercises as well as your own muscle feeling.

Caution: If you start with too much weight, you could seriously injure yourself. Warm up well at the beginning of each training session.

Beginners in weight training do not need a lot of weight for their flat bench. (Photo source: Danielle Cerullo/ unplash)

At first you should only train with the barbell bar - without weight plates - because the bar alone weighs 8 to 20 kilos.

Then you can slowly increase the weight and put on the first small plates. Increase regularly and your body will grow with each workout.

What types of flat benches are there?

Depending on the technical characteristics, we can divide the flat benches into different categories.

Each one offers us a different quality with which we can perform variations of exercises with weights or without, training each muscle by changing the angle of action as desired.

Type Advantages Disadvantages
Solid flat bench without adjustment Stable and very compact, Cheap price, Suitable for weight and abdominal exercises while lying down Body exercise variations are limited.
Adjustable flat bench Many different exercise options, You can tilt the device depending on the workout Not so stable, Very practical

Flat bench with dumbbell Ideal for heavy dumbbell exercises Higher price, Heavy training equipment

When choosing a flat bench, you need to define your goals. Once you have them clearly in front of you, you need to choose the flat bench that meets your needs.

If you want to work all muscle groups, it's best to choose an adjustable multifunctional flat bench. If you only want to tone your upper body, you can opt for a solid flat bench without adjustment.

And if you want to focus on lifting heavy weights, it's best to choose a very stable and solid flat bench with a weight holder.

How much does a flat bench cost?

If you analyse the market, you will find a wide price range of flat benches. Depending on the quality, dimensions and functionality of the flat bench, the price can change.

It is also important that your flat bench has an official maximum weight so that you can perform exercises on it without any problems.

Type price
Solid design flat bench 50 to 100 euros
Multifunctional flat bench 80 to 1000 euros

We could confirm that if you are looking for a mid-range flat bench, it usually costs an average of 100 euros and is best suited for training at home and is also most often used in the home.

However, if you want a flat bench with many more features for intensive and more professional training, the price is between 1000 and 2000 euros.

These benches have more functions, but also require more space and are heavier. So you need a lot of space and also more strength to move them. On the other hand, they offer all the possibilities for a complete, strong workout.

What are the alternatives to a flat bench?

Sometimes you don't need a machine at all to train, or you choose a very specific machine to develop certain muscles. There are many ways to strengthen your body. Depending on your preference, you can also design your workout with the following alternatives.

Alternative Description
Push-ups without equipment As a fitness beginner, the "wide push-up" fitness exercise is ideal for chest and strength training without equipment. For proper push-ups, we place the hands at chest level, and tense the legs, the large gluteal muscle and especially the abdominal muscles and lower back throughout the exercise. You don't need any equipment for this exercise.
Bench press machine The best piece of equipment to specifically help build the muscles of the chest is a bench press machine. Sit with your upper body and head straight and move the handles of the machine forwards and back again, evenly and without jerking. The machine is optimised for this one exercise.

There is also a very simple alternative to flat benches. For the simplest workout alternative, all you need is a mat and a little space at home. There are many exercises that are designed to train and strengthen the muscles of the upper part of the body by performing different movements on the mat.


The flat bench is the easiest piece of equipment to successfully bench press and build a strong upper body. There are different types of flat bench on the market and not all of them are of the same quality and offer the same exercise possibilities. The most important point is the load capacity of the flat bench. This means how much your flat bench can be loaded and what total weight it is suitable for.

Other important points are the dimensions and functionality. There are different prices and features. Think about your training goals, which body parts you want to strengthen and then choose the right flat bench for you.

Photo source: Dolgachov / 123rf