What is a FID Bench? And Why You Need It?

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If you are new to home gym equipment, and you have done a few searches what to buy, I’m sure you have bumped into the phrase “FID weight bench.”

But, what does FID bench mean?

It stands for: Flat – Incline – Decline

So, it is a kind of workout bench that can be adjusted into a flat, incline and decline position. For example, Bowflex 5.1 weight bench is FID since it can be set to -17, 0°, 30°, 45°, 60°and 90° positions. (But the positions vary from products to products.)

what is a fid bench
Choose from various degrees quickly


FID or flat bench?

Both of them have their pros and cons, but obviously, an adjustable bench is more versatile since you can do a lot of FID bench exercises.

Let me give you an example.

Let’s say you want to do dumbbell bench press which is a great exercise to build your chest. If your bench is adjustable, you can do it at:

  • incline position which works your upper chest better;
  • decline position to focus on your lower chest;
  • flat position to build mostly the middle parts of your pecs.

Hence, you can have a complete chest training at home.

Also, a bench that is FID helps you to perform exercises more efficiently and safely than a flat one.

A good example is the dumbbell shoulder press.

You can do that by sitting in a flat position, but in that case, your back is not supported. This way you have to focus on the proper sitting position while you do the move instead of concentrating on the pressing. (On the other hand, that is not so bad since you strengthen your core muscles as well.)

By using an adjustable bench, you can set it into a 80 or 90-degree position so that it supports your back. Hence, you can focus only on the presses.

To sum up, a FID provides more possibilities to exercise at home than a flat. But, in most of the cases, flat equipment is cheaper and has a higher weight capacity. (Although adjustable commercial and Olympic utility benches are heavy duty supporting over 300 lbs)

shoulder press flat incline decline bench
Shoulder press on a flat incline decline bench


How to use FID bench

Well, in most of the cases we use it for weight lifting exercises like presses, but it can be used in several other ways. For example, you may use it for performing step up or plyomeric exercises (like a plyo box). This way, it is also a great equipment to have cardio and endurance developing workouts at home.

The following video is packed with a lot of powerful activities.


Possible problems with a flat / incline / decline bench

Gap between the sections

The most common complaint about this type of home gym equipment is the gap between the two part of it. I mean, there is a backrest and sitting section. If you adjust the bench into a flat position, there is a gap between the two, and that can be annoying when you lay on it. Even worse, when the bench is poorly made, and these sections are not parallel. If you use a flat bench, you will not experience such a problem.

Although, I have to mention that without that gap it would be impossible to change the bench into various positions.

Takes up much space

It is hardly found a foldable FID bench, so you need to keep in mind that it needs space to store. You may set it to a flat position, and stand it up, though.

What is my recommendation?

Well, if you can afford and have enough space, get both since you can enjoy all the strength training benefits of them. If you want to save money go with a FID workout bench since it provides more ways to exercise.

Recommended: Find the best FID bench for you here.

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