Improve balance and coordination
Embrace the versatility of an adjustable bench and free weights. You'll take charge of your workout, build real-world strength, and level up your fitness game no matter where you're starting from.
The power of adjustable benches and free weights
Incorporating an adjustable bench and free weights into your workouts is one of the smartest decisions you can make, whether you’re a seasoned gym-goer or just starting out.
Let's break down the awesome benefits this equipment offers for people of all ages and fitness levels.
Why an adjustable bench is your best friend at the gym
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More Angles, More Muscles: A standard bench limits you, but an adjustable one opens up a world of exercise possibilities. With incline, decline, and flat positions, you hit your chest, shoulders, back, and core from different angles, leading to more complete muscle development.
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Variety is Key: Break out of the exercise rut! An adjustable bench lets you perform various dumbbell presses, rows, step-ups, and tons more. You'll keep your workouts interesting and those muscles guessing.
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Keeping Things Safe: When paired with free weights, a bench provides stability and reduces the risk of injury. This is especially important for beginners still mastering their lifting form.
Free weight bench exercises: the Ultimate in workout freedom
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Build Functional Strength: Free weights like dumbbells and barbells mimic real-world movements. This means you're not just building muscle but also improving balance, coordination, and the way you function in everyday life.
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Customisable Workouts: With free weights, you design the workout that fits you best. Target specific muscles, pick the intensity, and adjust your exercises as you get stronger.
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The Sky's the Limit: Free weights allow for continuous progression. As you get stronger, you easily increase the weight, pushing your body to new heights.
Bench workouts: the combo for everyone
Whether your goal is building muscle, improving overall fitness, or breaking a plateau, adjustable benches and free weights are the perfect combo. Here's why they suit everyone
Beginners
Master proper form, build foundational strength, and work your way up safely.
Intermediate lifters
Up your game with greater exercise variety and targeted muscle growth
Advanced lifters
Push your limits with customisable heavy workouts focused on power
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Tips for success
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Perfect Your Form: Start with lighter weights and focus on proper technique before going heavier. There are plenty of online resources and videos to help, and our staff are always on hand to give you pointers.
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Work at Your Own Pace: Progress gradually and give your body plenty of time to rest and recover.
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Add Variety: Keep things exciting by regularly adding new exercises or changing your routine.
The takeaway
Ask the experts
If you’d like a bit of extra help to get the most out of your workouts our personal trainers can tailor a plan to you and help you perfect your form on any piece of equipment.
Step-by-step guide: how to use an adjustable bench and free weights
Step 1: Select Your Weights
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Assess your fitness level and choose weights that are challenging but not overly heavy.
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If you're new to this, start with lighter weights and gradually increase as you get stronger.
Step 2: Adjust the Bench
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Set the bench to the desired position (flat, incline, decline).
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Ensure the adjustment mechanism is securely locked before you begin.
Step 3: Warm-Up
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Do 5-10 minutes of light cardio, followed by dynamic stretches.
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This gets your blood flowing and helps prevent injuries.
Step 4: Choose Your Exercise
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Consider a mix of compound exercises (using multiple joints) for the best results. Here are a few popular choices:
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Flat Dumbbell Bench Press: Targets chest, shoulders, triceps.
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Skull Crushers: Emphasizes your triceps.
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Arnold Press: Emphasizes your shoulders.
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Dumbbell Rows: Works the back, biceps, and shoulders.
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Step 5: Focus on Proper Form
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Research the correct form for your chosen exercises.
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Focus on controlled movements, proper breathing, and avoid using momentum to lift the weights.
Step 6: Cool Down and Progression
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End your workout with light cardio and static stretching (holding stretches for 15-30 seconds).
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Record the exercises, weights, and reps you completed. Aim to increase the weight or reps gradually over your next workouts.
The Gym Group app
Discover handy tips and tricks on how to perfect your technique. The exercise hub hosts a variety of helpful videos that support you with easy-to-follow tutorials on how to perform exercises. Download today and get the most from your gym membership.
