Pressing Support: Utility Benches

A flimsy bench under a heavy barbell is a catastrophic risk. Your bench must be a solid, unmoving platform.

Flat vs FID (Flat/Incline/Decline)

• Competition Flat Bench: Boasts a 1-piece pad with zero gap. Ideal for heavy powerlifting. Usually features a tripod leg design so your feet have clearance to tuck back for an arch.
• Adjustable (FID) Bench: Allows for incline pressing and seated military presses. The trade-off is the pad gap where the seat meets the backrest, which can be uncomfortable during flat presses depending on your height.

Look for grippy vinyl padding. When driving with your legs during a heavy bench press, a slippery pad will cause you to slide backward, losing tension and power.