Most weightlifters face the problem of having the perfect bench. The decision might be very confusing, but you should invest in a foldable weight bench because it saves a lot of space or an adjustable bench due to its versatility. Therefore, in this article, we will help you compare the two types of benches.
What Is a Foldable Bench?
Fold-up weight benches must be the obvious best for laying out a space to train in a small room because;
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They are totally fantastic in ensuring that the space is neat and the room is used up to maximum potential when it's not being used.
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Weight benches that fold up come so as to fit well inside the tightest of spaces, including within a closet, behind a sofa, or even hung on a wall.
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An excellent choice for those living places that do not have much space.
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Folding benches are generally lighter than conventional benches, making them quite easy to move around.
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Folding benches are available with different adjustments and comfort options.
However, there is a catch here, as their light feature might compromise the structural strength. So, heed the restrictions and weight capacities, for that matter.
What Is an Adjustable Bench?
Adjustable benches are the favorite home gym workout bench for home gym enthusiasts since they're almost like having three different benches in one roll. That's right; they can be flat, inclined, or declined, meaning versatile. This is why they're often referred to as 3-in-1 benches. The two main ways to adjust an adjustable bench - or FID bench, as it's known - are:
First, you have your ladder-style adjustments, and then you have your pop-pin adjustments. What's awesome about the ladder style is that the bench fits snugly in multiple notched grooves. And then there's the pop-pin style, which lets you change the angle using a ridiculously simple pin-in-slot feature. Okay, what's so cool about having one of these adjustable benches for your home gym?
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It's the simple fact that it significantly enhances your options in terms of exercise.
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Having a FID bench is basically like having several pieces of gym equipment all wrapped into one neat package. That saves space at home and a fair chunk of money.
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With an adjustable bench, you can do everything on a flat bench, but that is not the end.
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You can do incline and decline chest presses, upright shoulder presses, and even different exercises.
Adjusting vs. Folding: Which Is Best for Strength Training?
When choosing between foldable and adjustable benches for strength training, you have to consider two very important considerations: your fitness goals and available space. A foldable weight bench is perfect for those who want space-saving solutions that are easy to put away. However, they may not be enough for more rigorous strength training routines, considering some limitations regarding weight capacity, and may provide fewer adjustments.
Weight Capacity
Foldable benches can normally carry a weight of around 300-400 pounds. However, adjustable benches can be as heavy as 600 pounds or more. When choosing a weight bench to suit your needs, consider your appropriate weight capacity based on fitness or desired goals.
Beginners into weightlifting or targeting their exercises at light and mediocre strength training will usually benefit from a weight bench carrying somewhere around 300 to 400 pounds. Such a piece of equipment is adequately hardy for most standard routines; the bench is stable enough while working out, plus an added comfort for ease with movement.
Intermediate-level weightlifters progressing to heavier weights and more intense workouts should use weight benches with 400 to 600 pounds or more capacity. These benches can withstand the increased weights and a variety of exercises. Adjustable benches in this range offer the additional benefit of providing different angles and positions to effectively target different muscle groups.
For high-end weightlifters and bodybuilders, or intense powerlifting or Olympic-style lifting, a heavy-duty weight bench with a capacity of 600 pounds and above should be an investment, it guarantees the durability and stability needed to support high-end strength training.
Durability
The right-weight bench has everything to do with following up on the quality of its material and how it is assembled. The perfect exercise bench would carry a robust steel frame, and be covered with dense foam padding that feels comfortable to use yet tough enough to withstand the test of time.
Well, if you're powerlifting or Olympic-style lifting, you will stress out your bench quite a bit. In this case, find a commercial-grade bench that can handle heavy loads and be used many times. It won't break under strain. If you are going to lift hard, then by all means, look for a commercial-grade bench.
Storage Capacity
Adjustable benches provide more options for angles and positions for various exercises and make them more versatile for strength training. On the other hand, if space is not a problem and your focus is on bodybuilding or intense weightlifting, then an adjustable bench would be a better fit. It allows for heavier weights with multiple variations in workouts that hit various muscles.
It is also a fact that most adjustable-weight benches now have folding features. This simply means you can fold them away and store them like a foldable weight bench. However, remember that the adjustable benches are usually heavier and bulkier than foldable benches. This might occupy more space even when folded.
Bench for Specific Training Purpose
Some of the examples of how other types of benches may work in exercise for different purposes:
Strength Training
The type of bench really does make a difference in the strength training routine. When the goal is to create muscle mass and progress on overload, one must choose an adjustable bench. An adjustable bench can perform a much larger number of exercises targeting many different muscle groups in different manners. You can do chest presses on different incline levels targeting both upper and lower chest muscles.
However, if you have just begun with strength training and do not have any heavy weights, a foldable weight bench might be enough to work out for some simple exercises, as would be done in dumbbell rows or bench press variations. It is also good for circuit training when adjusting your equipment quickly.
Cardiovascular Endurance
Actually, nobody usually adds a bench to cardiovascular training. It's pretty much quite very useful. Of course, when working out to be more about your endurance, then it's nice in a folding type because this one would easily be portable for setting up where the bench needs to go if it has to go another place.
You can use it for step-ups or aerobic routines requiring fast movement transitions. This workout increases heart rate and improves vascular health over time. Another area where a foldable weight bench excels is circuit training, which usually incorporates strength and cardiovascular components. Because such a bench is lightweight, you can easily reposition it during a circuit training session so as not to disrupt the intensity of your exercise routine.
Core Strength Exercises
The core strength plays a significant role in overall fitness and proper posture. An adjustable and foldable weight bench has been used for various exercises involving the core, including crunches, twists, and planks. However, an adjustable bench, which can decline, presents a challenge as your body will be placed more unstable; it forces your core muscles to be used harder for balance and stability.
It promotes greater muscle activation and strength build-up with time. This is how to choose your weight bench based on fitness goals:
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Ultimately, what counts is the bench chosen for your home gym aligns with your goals. Here are some takeaways which can help you choose between an adjustable and a foldable weight bench:
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If you want to do strength training and bodybuilding, go for the adjustable weight bench with a greater weight capacity.
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If you want something to move around from different workout or living rooms that would be convenient for storage, choose a foldable weight bench with a somewhat average weight capacity.
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Either of these will serve the purpose if you prefer less set-up time for circuit or cardiovascular training.
Whatever you decide to put up, make sure it is tough and relevant to your fitness goal. It will help you enjoy working in your home gym much better. Remember that an excellent bench added to your set will make a difference in your workout and may help you achieve your fitness goals sooner.
