The weight bench, sometimes also called a fitness bench, is an inexpensive piece of equipment that is used in weight training. Weight benches generally are a padded board supported by legs and their primary purpose is for weightlifters to sit or lie down on.

A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home.

If you are uncomfortable with the flat weight bench, your best bet is the adjustable bench or the use of dumbbells instead. Most trainers agree that the adjustable weight bench is safer on pecs, shoulders, and rotator cuffs.

Step up to the long side of the adjustable weight bench.
Find the adjustable knob located under the flattened backrest and place your hand at the top of the short end of the bench.
Pull out the adjustable knob and pull the short edge of the bench up lightly.
Sit on the side of your weight bench with your feet fairly wide so that your thighs are at a 45-degree angle to your body. Lower your right arm and press it into the inside of your right leg so that it's locked in place. Curl your arm up and then lower it back down. Repeat on the other side.