Incline benches are tempting, but is the extra cost worth it?
Of the numerous pieces of garage or home gym equipment that a lifter can purchase, the bench ranks near the top of the priority list. Home gyms often start with a flat bench, usually because we try to create a decent home gym for the least upfront cost. Sometimes, there is no reason to complicate our program, particularly when we are beginning. But, if you’re considering investing in an incline bench, hopefully this article will educate you on some interesting exercise variations. I’ve also put some links below to what I believe are the best incline benches for the money (full disclosure, I’m an Amazon affiliate and make money on qualifying purchases).
There is nothing wrong with the flat bench, a cost-effective and versatile piece of equipment. I have owned a few flat benches through the years. Even before I began training with barbells, I used a flat bench for dumbbell exercises. I used it for both upper body exercises like dumbbell bench presses and lower body exercises like split squats.
But, there comes a time when any home gym owner wonders, is it time to go incline?
When is it time to upgrade benches?
After my first powerlifting meet, I was highly motivated and began looking for upgrades to my garage gym. At the time, the gym was equipped with the basics – a rack, a few barbells, and various dumbbells. As far as upgrade options go, there are no shortages of ideas. Different barbells, strongman implements, and accessories are always an option. So, when does the bench upgrade seem most appropriate?
From my experience, I am glad that I did not hesitate when I purchased my incline bench. I would encourage any lifter who wants to build a home or garage gym to consider buying an incline bench as soon as the basics of the gym are covered.
The reasons to upgrade include exercise variations and, not to be overlooked, the cool factor. First, I will discuss the variations I have used since getting an incline bench.
My favorite incline bench exercises
Incline Pressing
This is the most common and obvious reason to get an incline bench press. The incline bench allows us to employ incline barbell and dumbbell press varieties in our workout. Incline variations build the pressing motor pattern, and they mix up my normally bench-heavy routine to make lifting more fun. Additionally, incline movements can be used for fatigue management. Incline varieties use less weight on the bar than the flat bench press, generating less overall fatigue.
The carry-over to bench press strength is generally pretty good when using a lower incline, while I use higher inclines as an overhead press accessory.
Nordic hamstring curls
The incline bench I own, (REP Fitness AB-3000) has well-padded leg attachments that allow me to hook my ankles behind and perform Nordic hamstring curls. I had never used this exercise prior to owning the bench, and I was sold after my first workout, when I used the hamstring curl as a finisher. My wife loves these too. Your hamstrings will thank you.
Chest-supported rows and reverse flies
I recently discovered these varieties and have immediately started programming them in on a weekly basis. While bent-over rows and Pendley rows are staples in my program, different rowing variations can help keep the barbell rows from becoming stale and create some unique stimulus to the back, an area of the body that has many complex muscle groups which often benefit from exercise variation.
Reverse flies are a new favorite – my side and rear deltoids have historically received relatively little work compared to my front delts (common among powerlifters), so squeezing in some reverse flies – a rather fun movement – has been helpful in targeting an underdevelopment part of my shoulder for some easy gains.
The cool factor of the incline bench
My incline bench makes my gym appear much more enticing and maybe even a little more hardcore. The bench looks sturdier than my old flat bench, and in spite of the heavier weight, it moves more easily with its comfortable handle and beefy wheels. The bench is stable and comfortable and lends itself to creative workouts. It’s a piece of equipment I want to use and show off when my friends check out the gym.
Should I get a bench that declines too?
My bench, the REP Fitness AB-3000, declines, but honestly, I have never used it in the decline position. If performing decline pressing exercises is important to you, then you will need to grab a decline bench. I personally see little utility in decline exercises compared to alternatives like dips. But, I don’t think it hurts to buy one that declines, in case you find a use for it down the line.
If I upgrade, should I keep or sell my flat bench?
I kept my flat bench after upgrading to incline on the possibility that I would use it indoors when the weather got too dodgy for the garage. That has not been the case, and I now wish I had sold it amid the garage gym equipment price spikes during the COVID-19 lockdowns. I probably will sell it eventually. Unless you have a lot of room to store silly things, you may want to consider selling your old bench when you upgrade. The bench takes up too much space, and once you have a nice incline bench, using the old, tattered, and uncomfortable flat bench will become less attractive.
The best incline benches on Amazon
All-around best incline/decline bench – REP Fitness AB-3000
The Rep Fitness AB-3000 was my personal choice, and I believe it has the best features for the money. The incline is easy to set, the fabric and pad are durable and have a high-end feel, and the unit performs well overall. It has a great look and performs exceptionally.
An incline-only option – REP Fitness AB-3100
For those who know they will not use the decline option and are looking for something more cost-effective than the AB-3000, then the REP Fitness AB-3100 is a suitable option. Like the AB-3000, this bench comes with REP’s grippy, comfortable fabric, easy adjustments, and vivid color options, like red and blue.
Budget-friendly option – YouTen 1000 LB Adjustable Weight Bench
The YouTen bench has the same weight capacity as the AB-3000 with both incline and decline options. The YouTen is rated at 4 ½ stars on Amazon and comes in at under $200 at the time of this post. Anything much under that price point will potentially feel ricketier than I would consider for a serious piece of gym equipment.
I like the shape of the YouTen’s pad – it appears that this bench, like the AB-3000, would be excellent for chest-supported work.
What’s your favorite incline exercise?
Do you own an incline or a flat bench? What is a favorite exercise you do or want to do on an incline bench? What features are important to you? Feel free to comment below!
