Specialist Exercise Benches

There are various specialist exercise benches such as military benches (related to the military press exercise), preacher curl benches, HIIT benches, and hip thrust benches 

Military Benches (for Military Press)

• Exercises: Primarily used for military press or overhead press variations, which develop shoulders, triceps, and upper chest. Can be used seated or standing with strict form.
• Benefits: Builds strong, stable shoulders; improves core stability; enhances pressing power for other lifts (e.g., bench press). Also benefits posture and shoulder health, reducing injury risk. Strength gains translate to everyday overhead activities.
• Features: Usually sturdy benches with back support aligned for strict overhead pressing. Some are adjustable to allow seated or standing support. Made with padded support and solid frames.
• Buying Tips: Look for comfortable padding, adjustable backrests, and solid construction. Ensure the bench supports the correct posture for overhead pressing and fits your space.

Preacher Curl Bench

• Exercises: Targets bicep curls with isolation of the biceps, reducing cheating and momentum in the lift.
• Benefits: Provides excellent biceps isolation and helps in building peak bicep strength and muscle. Corrects form by preventing swinging.
• Features: Inclined padded support for arms, angled structure. Comfortable arm rests and adjustable height for different users.
• Buying Tips: Choose benches with thick, durable padding and adjustable height. Stability is important for controlled curling movements.

HIIT (High-Intensity Interval Training) Bench

• Exercises: Designed for plyometrics, step-ups, box jumps, tricep dips, and various dynamic bodyweight movements as part of HIIT circuits.
• Benefits: Versatile for explosive training, fat burning, and improving cardiovascular fitness alongside strength.
• Features: Lightweight, durable, nonslip surface, multi-height options or adjustable platforms for varied workouts.
• Buying Tips: Prioritize sturdy construction with nonslip surfaces. Consider portability and adjustable height for different exercises and users.

Hip Thrust Bench

• Exercises: Primarily for hip thrusts and glute bridges, targeting the gluteus maximus and hamstrings effectively.
• Benefits: Optimal for glute strength and hypertrophy, improving hip extension and athletic performance. Provides comfort and stability during hip thrust movements.
• Features: Wider, longer padded surface with hip pads or rollers to reduce discomfort; stable frame to withstand heavy loads.
• Buying Tips: Look for thick padding designed for hip comfort, strong base for heavy resistance, and dimensions that suit hip thrust form. Adjustable or specialized hip pads enhance comfort.

Faqs for these specialist benches

Military Benches (Military Press)

What is a military bench?

A military bench is a specialised bench with an upright back support designed for strict overhead pressing (military press), seated or standing, maximising shoulder engagement and core stability.

Is the military press the same as the overhead press?

The military press is a strict, feet-together barbell overhead press, while the overhead press covers any press performed overhead, including standing with feet apart or using dumbbells.

Is seated or standing military press better?

Standing military press activates the core and more stabilizer muscles, while seated isolates the shoulders more. Most experts recommend the standing version for holistic strength.

What common mistakes should I avoid?

Common errors include not keeping your head back during the press, excessively arching your back, or pressing behind the neck (which raises injury risk). A full grip and correct bar path are essential for safety and power.

How does military press strength compare to bench press?

It’s typical for military press numbers to be around 50% of bench press strength for most lifters.

Preacher Curl Bench

What is the preacher curl bench for?

It is designed to isolate the biceps during curl exercises, preventing momentum and enhancing peak contraction.

How do I use a preacher curl bench properly?

Sit with upper arms resting flat on the pad, grip the bar or dumbbell, and curl in a controlled manner. Avoid swinging or lifting elbows off the pad.

Is preacher curl suitable for beginners?

Yes, it helps teach strict form and bicep engagement, making it useful for both beginners and advanced lifters.

HIIT Bench

What is a HIIT bench?

A HIIT bench is a versatile platform for high-intensity interval exercises like box jumps, step-ups, dips, and plyometrics.

Is a HIIT bench necessary for interval training programs?

Not strictly, but it adds variety and challenge to HIIT circuits, especially when mixing cardio and strength moves.

What safety features should a HIIT bench have?

Look for nonslip surfaces, sturdy construction, and preferably height adjustment for different drills.

Hip Thrust Bench

What makes a hip thrust bench different from a flat bench?

A hip thrust bench features thick padding and optimal height to support the back and shoulders during hip thrusts, reducing discomfort and injury risk.

Is a specialized bench necessary for hip thrusts?

While a flat bench can be used, purpose-built hip thrust benches offer superior comfort, stability, and positioning for heavy and frequent glute training.

How do I set up for hip thrusts on the bench?

Position your shoulders and upper back on the pad, feet flat on the floor, and drive hips upward, focusing on glute contraction.