There are a number of moving parts found on an Adjustable Weight Bench, and making sure that each of them is properly set before lifting weighs heavily on the safety of the user and their fitness goals.
Pick the Right Back-Pad Angle
The vast majority of lifts can be performed at a very specific back pad angle. Check your exercise of choice before you set up the bench to perform the exercise and adjust the back pad to the appropriate angle (i.e. 0° for a flat press, 30° – 45° for an incline press etc.). A degree or two one way or the other isn’t going to make much of a difference, but performing the lift on the incorrect angle entirely could lead to poor results.
Set the Seat Pad Position
Set the seat pad up so that it supports the back of your upper legs. Try to keep the back of your upper legs clear of the pad, as it can feel uncomfortable if it is pressing into you. Typically a weight bench will have 2 or 3 different seat positions, so it is worth trying out each of them.
Check the Pins Are Fully Engaged
Push all of the pop-pins or locking pins in firmly until they click and lock into place in the frame of the bench. Check that they are seated fully to ensure the weight bench will not shift during use.
Position the Bench Relative to a Rack
If using a squat rack, place the bench so the bar can be unracked and travel in a straight line down to your lower chest or shoulders, not your face or stomach. Check your eye line from under the bar before adding weight to the bench.
Do a Quick Stability Check
Check your bench for movement by gently pushing from side to side and then pressing down in the middle. If any movement is felt then re-check all pins to ensure they are locked securely.
For Adjustable Weight Benches, see https://repfitness.com/collections/adjustable-weight-benches.
Take a minute to set up your weight bench before your workout.
