If you’re setting up your very own home gym (and let’s be honest, who isn’t these days?) there’s one piece of equipment that’s a must-have if you want to build serious strength: the bench press setup. Are you trying to bench press like a bodybuilder or powerlifter, or do you just want to get that chest bumping for some upper body strength? Regardless of your goal, a solid bench press machine or rack is going to be your best friend.
But here’s the thing: not all bench presses are created equal. There are adjustable benches, power racks, squat racks, and even decline benches that can all serve different purposes depending on your fitness goals, space, and budget. So, how do you choose the best one?
The Classic Adjustable Bench Press
Let’s kick things off with the classic adjustable bench press. Simple, sleek, and efficient, this piece of equipment has been a staple in home gyms for years and continues to be popular for a reason.
The best thing about an adjustable bench is that it gives you multiple angles to work with. Want to do flat, incline, or decline bench presses? You got it. Plus, you can even use it for dumbbell presses, rows, and other exercises that target your chest, shoulders, and arms. For those with a smaller home gym, adjustable benches are usually more compact than their larger counterparts, like power racks or full-size weight benches. And the best part? They’re often quite affordable. Compared to more advanced machines, adjustable benches offer solid support and multiple positions without breaking the bank.
When choosing an adjustable bench, make sure to look for one with a sturdy frame, thick padding, and a good range of incline/decline adjustments. You don’t want it wobbling when you go for your PR (personal record).
Power Rack: The Ultimate All-In-One Setup
If you’ve got the space and you’re serious about building muscle, then the power rack (also known as a squat rack with a bench press) should be your top choice. This beast of a machine is the MVP for those who want to do it all—squats, deadlifts, bench presses, and pull-ups.
The power rack is perfect for those who work out solo and don’t want to risk dropping the bar on their chest (that’s an accident waiting to happen!). With safety bars, you can bench press without worrying about your spotter not showing up. Not only does it serve as a bench press setup, but it also doubles as a squat rack and deadlift platform. It’s a true “do-it-all” piece of equipment.
Power racks are built to handle serious weight, so if you’re lifting heavy, this rack will keep you safe and stable under those massive loads. Just be mindful that power racks can be bulky, so make sure you’ve got enough space in your home gym to accommodate one. A good option will also have a built-in pull-up bar or dip station to make the most of your investment.
Flat Bench Press: No-Frills, All Gains
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If you’re the kind of person who prefers no-nonsense equipment, the flat bench press is the perfect choice. Simple, effective, and easy to set up, it’s a must-have for anyone who’s serious about chest and shoulder training.
The flat bench press machine is one of the easiest setups to use. There’s no need for adjustments—just set it up and start pressing. It’s great for those who prefer classic strength training without any distractions. If you want to keep things basic and focus purely on pressing movements, the flat bench is ideal. Plus, it’s often very affordable. While it might lack the versatility of an adjustable bench, it’s a solid investment if you’re sticking to basic pressing movements.
The flat bench is perfect for beginner lifters, but don’t be afraid to upgrade to an adjustable bench as you progress and want to target your upper and lower chest.
Smith Machine: The Safe Option
Smith machines are often seen in commercial gyms, but they can be a solid choice for home gym owners who want to bench press with extra safety. The barbell is fixed on a vertical track, which prevents it from swaying or dropping in awkward positions.
If you’re lifting heavy and don’t have a spotter, a Smith machine can be a game-changer. It keeps the barbell in a controlled path, which reduces the risk of injury. For beginners, the Smith machine offers more control over the movement. It can help you focus on form and isolate the target muscles without worrying about balance. While the Smith machine can’t replace free weight exercises entirely, it’s great for isolating the chest and helping you get those perfect reps.
Use the Smith machine for assistance with your bench press, but don’t forget to incorporate free weights into your routine to develop overall muscle balance.
Squat Rack + Bench Press Combo
Squat racks are usually focused on leg day, but many models also come with attachments or features that allow you to use them for bench pressing. It’s an excellent option for those who want to keep things minimal while still getting all the benefits of a dedicated bench press setup.
Combining a squat rack and bench press setup into one unit is perfect for smaller spaces. These combo units allow you to do squats, overhead presses, and bench presses without needing separate equipment for each exercise. If you’re on a budget, a squat rack + bench press combo gives you the best of both worlds without the high cost of multiple machines.
If you choose a squat rack with a built-in bench press station, look for one with adjustable J-hooks and safety pins to ensure that you’re lifting safely.