Benches
Crush your home training goals with the RitKeep Fitness Adjustable Weight Bench Series. Built for both beginners and experienced athletes, these benches deliver the flexibility and stability you need for effective strength training. From bench presses, shoulder presses, and rows to step-ups and core workouts.
| Feature/Model |
RAB-3000 Adjustable Weight Bench |
RAB-2000 Adjustable Weight Bench |
|---|---|---|
| General Info | ||
| Dimensions | 49 in (L) × 29.2 in (W) × 17–49 in (H) | 45 in (D) × 18.5 in (W) × 17.3–46.5 in (H) |
| Bench Weight | 61.7 lbs | 34.2 lbs |
| Foot Print | 9.7 sqft | 5.4 sqft |
| Adjustment Feature | ||
| Adjustment System | Ladder-Style Adjustment System | Pop-Pin Adjustment Mechanism |
| Maximum Weight Capacity | 1300 lb | 1200 lb |
| Backrest Adjustment Levels | 10 backrest positions (-10° to 85°) | 11 backrest positions (-10° to 90°) |
| Seat Adjustment Levels | 4 seat positions (0° to 20°) | 3 seat positions (0° to 20°) |
| Accessories | ||
| Transport Handle | ✔ | ✖ |
| Transport Wheels | ✔ | ✔ |
| Leg Attachment | ✖ | ✔ |
Each bench is built with a durable steel frame and high-density cushioning, ensuring long-lasting use, stability, and comfort during every workout. With multiple backrest and seat positions, RitKeep benches allow you to target different muscle groups safely and efficiently.
Whether you're looking to enhance strength, build muscle, or expand your workout variety, RitKeep Fitness Adjustable Benches provide a compact yet highly functional solution—offering professional-grade performance and versatile training options that make them the ideal choice for any home gym.
Benefits of Training with a Weight Bench
The IDEA Health and Fitness Association notes that strength training delivers significant benefits beyond traditional cardio. A weight bench allows you to safely perform a wide variety of exercises—such as presses, rows, and curls—that not only build muscle but also help burn more fat compared to cardio alone. As you gain muscle, your resting metabolism increases, with each pound of muscle burning as much as 50 additional calories per day.
Weight benches also make it easier to train with both lighter and heavier loads. Lighter weights combined with bench-supported movements are excellent for improving muscle tone and cardiovascular endurance, while heavier lifts on a stable bench help you build serious strength and mass.
For a complete strength training experience, a workout bench is an essential addition to your home gym. Opting for an adjustable weight bench set with features like a leg developer, preacher curl pad, and bar catch gives you the flexibility of a full gym’s worth of exercises, all from the comfort of your home.
Common Exercises Using a Weight Bench
A weight bench is one of the most versatile tools in any home gym. By adjusting the backrest and seat angles, you can safely target multiple muscle groups, build strength, and improve stability. Whether your goal is toning, muscle growth, or core strength, the bench supports a wide variety of training options.
Use your workout bench to perform these exercises:
Upper Body
Weight bench is an essential tool for upper body training. It allows you to perform presses, flys, and pullovers at different angles, effectively targeting the chest, shoulders, triceps, and back.
Start with flat bench presses for stability, then progress to incline or decline positions to engage different muscle fibers. Adjusting the bench provides variety and helps build balanced strength across all upper body muscle groups.
- ● Bench Press: Train your chest, shoulders, and triceps with incline, flat, or decline presses.
- ● Dumbbell Flys: Adjust the angle to better isolate the chest and increase muscle activation.
- ● Dumbbell Pullover: Engage your chest, back, and triceps with dumbbell pullovers, using incline or decline positions to shift focus.
- ● Seated Shoulder Press: Develop shoulders and triceps with a seated shoulder press by adjusting the bench upright.
- ● Lunges – stationary, walking
- ● Step-ups– Boost leg strength and stability by stepping onto the bench surface.
- ● Squats – goblet, front rack
- ● Stiff leg Deadlift
- ● Russian twist
- ● Turkish get-up
- ● Farmer’s carry
- ● Sit-ups
- ● Side bends
Lower Body
Although often associated with upper body work, a weight bench can also support powerful lower body exercises. Step-ups, Bulgarian split squats, and hip thrusts are easily performed using the bench as a platform. Elevating your legs or torso increases range of motion, making each movement more challenging and effective.
Whether your goal is strength, stability, or endurance, the bench adds versatility to your leg training.
Core
For core training, the weight bench provides both support and intensity. Incline sit-ups, decline crunches, and Russian twists are all enhanced when performed on a bench. By changing the bench angle, you can increase resistance and force your abs and obliques to work harder.
This makes your core routine more effective while also improving posture and overall stability.
Top Weight Benches for Sale
At RitKeep, we offer a wide selection of weight benches for sale to meet your training needs. Some of our best include:
4+10 Multifunction Weight Bench
The RITKEEP RAB-3000 Weight Bench - One of our simplest and most cost-effective workout options is a versatile bench that offers flat, incline, and decline positions. This bench is perfect for bench pressing and bodyweight exercises. With an impressive 1300 lb capacity and micro-increment adjustments, this commercial-grade bench allows for precise customization for every workout.
Weight Bench with Leg Attachment
The RITKEEP RAB-2000 Weight Bench - This weight bench with a footrest boosts stability and safety while adding versatility for various exercises. The footrest enables better control and performance. With its quick peg lock system, this adjustable bench is perfect for exercises like bench presses, dumbbell flyes, and decline sit-ups, effectively targeting multiple muscle groups.
Is a weight bench suitable for beginners?
What’s the difference between an adjustable bench and a flat bench?
How much weight can a bench support?
How do I choose the right weight bench?
When selecting a weight bench, consider the following:
- Training needs: If you want versatility for chest, shoulder, back, and core training, an adjustable bench (incline/decline) is ideal.
- Weight capacity: Make sure the bench supports enough load for your heaviest lifts. RitKeep adjustable weight benches range from 1200–1300 lbs.
- Stability and build: Look for solid steel construction, wide pads, and anti-slip bases for safety.
- Space and storage: Choose a compact, easy-to-move bench if you plan to use it in a home gym or garage.