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","image":["/images/sevenstride.shop/images/product/flat-bench-1.png","/images/sevenstride.shop/images/product/flat-bench-2.jpg","/images/sevenstride.shop/images/product/flat-bench-3.jpg","/images/sevenstride.shop/images/product/flat-bench-4.jpg"],"sku":"flat-bench","brand":{"@type":"Brand","name":"24/7 Gym Equipment"},"offers":{"@type":"AggregateOffer","lowPrice":18.31,"highPrice":18.31,"priceCurrency":"USD","availability":"https://schema.org/InStock","url":"https://sevenstride.shop/products/flat-bench","offerCount":1}}247 Gym Equipment sells a flat weight bench in Australia. It has a 200KG load capacity, reinforced steel frame, high-density foam padding and measures 110cm L × 40cm W × 55cm H. Weight: 12kg. Suitable for flat bench press, dumbbell rows, lying tricep extensions, core training and functional exercises. Fixed flat position — not adjustable. In stock at Sydney warehouse, 10/202 Milperra Road, Milperra NSW 2214. Ships Australia-wide. Phone: 1300 247 888.
\n\n\n In Stock — Sydney Warehouse 🏋️ 200KG Load Rated ➖ Fixed Flat Position 🚚 Ships Australia-Wide\n
\n\nFlat Weight Bench — Heavy-Duty 200KG Rated · Reinforced Steel Frame · Bench Press & Core Training | Sydney & Australia-Wide\n
\n\n\n
\n\nThe Flat Weight Bench from 247 Gym Equipment is a no-nonsense, heavy-duty bench built for flat bench press, dumbbell training and core work in home gyms, PT studios and commercial fitness spaces across Australia. With a 200KG load rating, reinforced steel frame and high-density foam padding, it delivers a stable, comfortable platform for every pressing and pulling movement — compact enough for small home gyms, solid enough for daily commercial use. In stock at our Sydney showroom in Milperra. Fast delivery Australia-wide.
\n\n
\n\n200KGLoad Capacity\n
\n\n110cmBench Length\n
\n\n12kgBench Weight\n
\n\n55cmBench Height\n
\n\nThe flat bench — still the foundation of every serious upper body programme.
Before cable machines, adjustable benches and functional trainers, there was the flat bench press. It remains the most reliable measure of upper body pressing strength and one of the most effective movements for chest, tricep and anterior deltoid development. This bench gives you the stable, solid platform you need to press with confidence — without any unnecessary complexity.
\nBefore cable machines, adjustable benches and functional trainers, there was the flat bench press. It remains the most reliable measure of upper body pressing strength and one of the most effective movements for chest, tricep and anterior deltoid development. This bench gives you the stable, solid platform you need to press with confidence — without any unnecessary complexity.
Which Bench Do You Need?
\nFlat Bench vs Adjustable FID Bench
\n\n
\n🔍 Know which one is right for your training
\n\n
\n\n✓ This — Flat Weight Bench Fixed flat position. The dedicated barbell bench press and dumbbell pressing platform. Stable, simple, compact at 110cm × 40cm. Ideal if your primary goal is heavy flat pressing alongside a power rack or Smith machine. Best for powerlifting-focused programmes and lifters who have a separate incline solution.
\n\nAdjustable FID Bench (also available) Adjusts from decline through flat to upright seated — 6+ positions. Covers incline dumbbell press, seated shoulder press, decline core work and more. The better all-round choice for home gym users who want training variety from a single bench. See our Adjustable Benches →\n
\nKey Features
\nBuilt to Hold. Built to Last.
\n\n
\n\n\n
\n\nReinforced Steel Frame Heavy-duty steel construction rated for 200KG of combined user and load weight — no flex, no wobble under maximum barbell bench press loading\n
\n\n\n
\n\nHigh-Density Foam Padding Thick foam pad provides firm, supportive contact across the full back — doesn't bottom out under heavy pressing load or collapse over time with regular use\n
\n\n\n
\n\nCompact Footprint — 110cm × 40cm Fits inside standard power rack footprints and tight home gym spaces without taking up unnecessary floor area — ideal for garage gyms and small training rooms\n
\n\n\n
\n\nStable Base Design Wide, stable base prevents lateral movement and tipping during heavy bilateral presses — stays planted on both rubber gym flooring and hard concrete\n
\n\n\n
\n\nDurable Upholstery Hard-wearing upholstery cover over the foam pad — resistant to sweat, easy to wipe clean and built for daily commercial-frequency use\n
\n\n\n
\n\nQuick Assembly Minimal components and a straightforward setup process — most users have this bench assembled and ready to use within 15–20 minutes of opening the box\n
\nWhat Can You Train?
\nExercise Reference
\n\n
\n\n
\nChest & Press
\n- \n
- Flat barbell bench press \n
- Flat dumbbell bench press \n
- Close-grip bench press (tricep focus) \n
- Flat dumbbell flies (chest stretch) \n
- Dumbbell pullover (chest & lats) \n
- Paused bench press (strength) \n
\n
\nArms & Shoulders
\n- \n
- Lying dumbbell tricep extension \n
- Lying EZ bar skull crusher \n
- Seated dumbbell curl (bench as support) \n
- Neutral grip dumbbell press \n
- Lying dumbbell rear delt fly \n
- Lying cable fly (from flat bench) \n
\n
\nBack & Core
\n- \n
- Single-arm dumbbell row \n
- Supported barbell row \n
- Flat bench ab crunch \n
- Bench-supported reverse hyperextension \n
- Incline plank (feet on bench) \n
- Decline push-up (feet elevated) \n
\n
\nLegs & Functional
\n- \n
- Hip thrust (bench as support) \n
- Bulgarian split squat (rear foot elevated) \n
- Step-up (bench as platform) \n
- Box jump (onto bench) \n
- Glute bridge (feet on bench) \n
- Dumbbell Romanian deadlift \n
Honest Assessment
\nPros & Cons
\n\n
\n\n\n
\n✓ Pros
\n- \n
- 200KG load rating — handles serious barbell bench press loading \n
- Compact 110cm × 40cm footprint — fits inside power racks and small gym spaces \n
- Reinforced steel frame — no flex or wobble under maximum load \n
- High-density padding — firm, supportive and doesn't collapse over time \n
- Stable base — stays planted on rubber and hard flooring \n
- Lightweight at 12kg — easy to reposition or move between stations \n
- Fast assembly — ready to use in 15–20 minutes \n
\n
\n✗ Cons
\n- \n
- Fixed flat position — no incline or decline adjustment \n
- Does not fold for compact storage \n
- No integrated transport wheels on this model \n
- Barbell, rack and weight plates sold separately \n
Specifications
\nTechnical Details
\n| Bench Type | \nFlat weight bench — fixed horizontal position | \n
| Load Capacity | \n200KG (user + load combined) | \n
| Length | \n110cm | \n
| Width | \n40cm | \n
| Height | \n55cm | \n
| Net Weight | \n12kg | \n
| Frame | \nReinforced heavy-duty steel | \n
| Padding | \nHigh-density foam with durable upholstered cover | \n
| Position | \nFixed flat — not adjustable to incline or decline | \n
| Assembly | \nMinimal — all hardware included, 15–20 minutes | \n
| Best For | \nFlat bench press · dumbbell training · core work · home gyms · PT studios | \n
| Delivery | \nAustralia-wide — Sydney, Melbourne, Brisbane, Adelaide, Perth & regional | \n
Who Is This For?
\nThe Right Bench For
\n- \n
- \nPowerlifters and strength athletes focused on flat bench press — the flat bench is the dedicated pressing platform; if bench press is the priority, this is the right tool for the job \n
- \nHome gym owners with a power rack or squat stand — pairs directly with any rack for barbell bench press, and the compact 110cm footprint fits inside most standard rack widths \n
- \nPT studios needing a compact flat pressing station — lightweight at 12kg and easy to reposition between client sessions, with a 200KG rating that handles all client sizes \n
- \nLifters who already have a separate incline solution — if you have an adjustable bench or cable machine covering incline and shoulder work, a dedicated flat bench for heavy pressing is the logical addition \n
- \nGarage gym owners with limited space — the 110cm × 40cm footprint is among the smallest in its load class, leaving more floor space for other equipment and training movements \n
\n
\n\nFrequently Asked Questions
\nCommon Questions
\n\n \n
\nNo — this is a fixed flat bench. It does not adjust to incline or decline positions. If you need a bench with incline and decline capability, see our Adjustable FID Benches → which cover decline through to upright seated in 6+ positions.
\n\n \n
\nThis flat bench has a 200KG total load capacity — covering the combined weight of the user and any additional load (barbell, dumbbells or weight vest). This is suitable for beginner through to advanced lifters and light commercial use.
\n\n \n
\nAt 110cm long and 40cm wide, this bench fits inside most standard power rack footprints. Measure your rack's internal width at the J-hook level before ordering to confirm — standard rack internal widths are typically 100–110cm, so check yours first if it's on the smaller side.
\n\n \n
\nYes — the reinforced steel frame, 200KG load rating and durable upholstery make this bench suitable for PT studios and light commercial environments. For heavier commercial use with multiple clients per day, consider our Commercial Adjustable FID Bench with a 320KG rating and commercial-grade spec.
\n\n \n
\nThe bench arrives with minimal assembly required — all tools and hardware are included. Most users have it assembled and ready to use within 15–20 minutes.
\n\n \n
\n247 Gym Equipment stocks flat weight benches at our Sydney showroom at 10/202 Milperra Road, Milperra NSW 2214 — open Monday to Friday 9am–5pm and Saturday 9am–1pm. We also ship Australia-wide from our Sydney warehouse. Call 1300 247 888 or WhatsApp +61 412 029 000 for stock enquiries.
\nFrequently Bought Together
\nComplete Your Setup
\n\n🏗️ Power Racks & Squat Racks → 🏋️ Olympic Barbells → 💪 Dumbbells & Dumbbell Sets → 📐 Adjustable FID Benches →\n
\n\n
\n\n📍 Visit Our Sydney Showroom
\n\n
\n\nAddress10/202 Milperra Road
Milperra NSW 2214
\nMilperra NSW 2214
\nHoursMon–Fri: 9am–5pm
Saturday: 9am–1pm
\n\nSaturday: 9am–1pm
\nFlat Weight Bench — Available Australia-Wide from Sydney:
Sydney (NSW) · Parramatta · Bankstown · Liverpool · Penrith · Blacktown · Campbelltown · Bondi · Chatswood · Castle Hill · Northern Beaches · Manly · North Sydney · Mosman · Inner West · Sutherland Shire · Lower North Shore · Eastern Suburbs · Ryde · Cronulla · Hurstville · Hornsby · Macquarie Park · Melbourne (VIC) · Richmond · Brunswick · Essendon · Frankston · Dandenong · Geelong · Ballarat · Brisbane (QLD) · Fortitude Valley · Gold Coast · Sunshine Coast · Toowoomba · Cairns · Adelaide (SA) · Glenelg · Norwood · Perth (WA) · Canberra (ACT) · Wollongong (NSW) · Newcastle (NSW) · Hobart (TAS) · Darwin (NT)
\nSydney (NSW) · Parramatta · Bankstown · Liverpool · Penrith · Blacktown · Campbelltown · Bondi · Chatswood · Castle Hill · Northern Beaches · Manly · North Sydney · Mosman · Inner West · Sutherland Shire · Lower North Shore · Eastern Suburbs · Ryde · Cronulla · Hurstville · Hornsby · Macquarie Park · Melbourne (VIC) · Richmond · Brunswick · Essendon · Frankston · Dandenong · Geelong · Ballarat · Brisbane (QLD) · Fortitude Valley · Gold Coast · Sunshine Coast · Toowoomba · Cairns · Adelaide (SA) · Glenelg · Norwood · Perth (WA) · Canberra (ACT) · Wollongong (NSW) · Newcastle (NSW) · Hobart (TAS) · Darwin (NT)
$18.31
Original: $61.02
-70%Flat Weight Bench – Heavy-Duty Home Gym Bench for Strength Training, Core Workouts & Full-Body Exercises—
$61.02
$18.31The Story
In Stock — Sydney Warehouse 🏋️ 200KG Load Rated ➖ Fixed Flat Position 🚚 Ships Australia-Wide
Flat Weight Bench — Heavy-Duty 200KG Rated · Reinforced Steel Frame · Bench Press & Core Training | Sydney & Australia-Wide
The Flat Weight Bench from 247 Gym Equipment is a no-nonsense, heavy-duty bench built for flat bench press, dumbbell training and core work in home gyms, PT studios and commercial fitness spaces across Australia. With a 200KG load rating, reinforced steel frame and high-density foam padding, it delivers a stable, comfortable platform for every pressing and pulling movement — compact enough for small home gyms, solid enough for daily commercial use. In stock at our Sydney showroom in Milperra. Fast delivery Australia-wide.
200KGLoad Capacity
110cmBench Length
12kgBench Weight
55cmBench Height
The flat bench — still the foundation of every serious upper body programme.
Before cable machines, adjustable benches and functional trainers, there was the flat bench press. It remains the most reliable measure of upper body pressing strength and one of the most effective movements for chest, tricep and anterior deltoid development. This bench gives you the stable, solid platform you need to press with confidence — without any unnecessary complexity.
Before cable machines, adjustable benches and functional trainers, there was the flat bench press. It remains the most reliable measure of upper body pressing strength and one of the most effective movements for chest, tricep and anterior deltoid development. This bench gives you the stable, solid platform you need to press with confidence — without any unnecessary complexity.
Which Bench Do You Need?
Flat Bench vs Adjustable FID Bench
🔍 Know which one is right for your training
✓ This — Flat Weight Bench Fixed flat position. The dedicated barbell bench press and dumbbell pressing platform. Stable, simple, compact at 110cm × 40cm. Ideal if your primary goal is heavy flat pressing alongside a power rack or Smith machine. Best for powerlifting-focused programmes and lifters who have a separate incline solution.
Adjustable FID Bench (also available) Adjusts from decline through flat to upright seated — 6+ positions. Covers incline dumbbell press, seated shoulder press, decline core work and more. The better all-round choice for home gym users who want training variety from a single bench. See our Adjustable Benches →
Key Features
Built to Hold. Built to Last.
Reinforced Steel Frame Heavy-duty steel construction rated for 200KG of combined user and load weight — no flex, no wobble under maximum barbell bench press loading
High-Density Foam Padding Thick foam pad provides firm, supportive contact across the full back — doesn't bottom out under heavy pressing load or collapse over time with regular use
Compact Footprint — 110cm × 40cm Fits inside standard power rack footprints and tight home gym spaces without taking up unnecessary floor area — ideal for garage gyms and small training rooms
Stable Base Design Wide, stable base prevents lateral movement and tipping during heavy bilateral presses — stays planted on both rubber gym flooring and hard concrete
Durable Upholstery Hard-wearing upholstery cover over the foam pad — resistant to sweat, easy to wipe clean and built for daily commercial-frequency use
Quick Assembly Minimal components and a straightforward setup process — most users have this bench assembled and ready to use within 15–20 minutes of opening the box
What Can You Train?
Exercise Reference
Chest & Press
- Flat barbell bench press
- Flat dumbbell bench press
- Close-grip bench press (tricep focus)
- Flat dumbbell flies (chest stretch)
- Dumbbell pullover (chest & lats)
- Paused bench press (strength)
Arms & Shoulders
- Lying dumbbell tricep extension
- Lying EZ bar skull crusher
- Seated dumbbell curl (bench as support)
- Neutral grip dumbbell press
- Lying dumbbell rear delt fly
- Lying cable fly (from flat bench)
Back & Core
- Single-arm dumbbell row
- Supported barbell row
- Flat bench ab crunch
- Bench-supported reverse hyperextension
- Incline plank (feet on bench)
- Decline push-up (feet elevated)
Legs & Functional
- Hip thrust (bench as support)
- Bulgarian split squat (rear foot elevated)
- Step-up (bench as platform)
- Box jump (onto bench)
- Glute bridge (feet on bench)
- Dumbbell Romanian deadlift
Honest Assessment
Pros & Cons
✓ Pros
- 200KG load rating — handles serious barbell bench press loading
- Compact 110cm × 40cm footprint — fits inside power racks and small gym spaces
- Reinforced steel frame — no flex or wobble under maximum load
- High-density padding — firm, supportive and doesn't collapse over time
- Stable base — stays planted on rubber and hard flooring
- Lightweight at 12kg — easy to reposition or move between stations
- Fast assembly — ready to use in 15–20 minutes
✗ Cons
- Fixed flat position — no incline or decline adjustment
- Does not fold for compact storage
- No integrated transport wheels on this model
- Barbell, rack and weight plates sold separately
Specifications
Technical Details
| Bench Type | Flat weight bench — fixed horizontal position |
| Load Capacity | 200KG (user + load combined) |
| Length | 110cm |
| Width | 40cm |
| Height | 55cm |
| Net Weight | 12kg |
| Frame | Reinforced heavy-duty steel |
| Padding | High-density foam with durable upholstered cover |
| Position | Fixed flat — not adjustable to incline or decline |
| Assembly | Minimal — all hardware included, 15–20 minutes |
| Best For | Flat bench press · dumbbell training · core work · home gyms · PT studios |
| Delivery | Australia-wide — Sydney, Melbourne, Brisbane, Adelaide, Perth & regional |
Who Is This For?
The Right Bench For
- Powerlifters and strength athletes focused on flat bench press — the flat bench is the dedicated pressing platform; if bench press is the priority, this is the right tool for the job
- Home gym owners with a power rack or squat stand — pairs directly with any rack for barbell bench press, and the compact 110cm footprint fits inside most standard rack widths
- PT studios needing a compact flat pressing station — lightweight at 12kg and easy to reposition between client sessions, with a 200KG rating that handles all client sizes
- Lifters who already have a separate incline solution — if you have an adjustable bench or cable machine covering incline and shoulder work, a dedicated flat bench for heavy pressing is the logical addition
- Garage gym owners with limited space — the 110cm × 40cm footprint is among the smallest in its load class, leaving more floor space for other equipment and training movements
Frequently Asked Questions
Common Questions
No — this is a fixed flat bench. It does not adjust to incline or decline positions. If you need a bench with incline and decline capability, see our Adjustable FID Benches → which cover decline through to upright seated in 6+ positions.
This flat bench has a 200KG total load capacity — covering the combined weight of the user and any additional load (barbell, dumbbells or weight vest). This is suitable for beginner through to advanced lifters and light commercial use.
At 110cm long and 40cm wide, this bench fits inside most standard power rack footprints. Measure your rack's internal width at the J-hook level before ordering to confirm — standard rack internal widths are typically 100–110cm, so check yours first if it's on the smaller side.
Yes — the reinforced steel frame, 200KG load rating and durable upholstery make this bench suitable for PT studios and light commercial environments. For heavier commercial use with multiple clients per day, consider our Commercial Adjustable FID Bench with a 320KG rating and commercial-grade spec.
The bench arrives with minimal assembly required — all tools and hardware are included. Most users have it assembled and ready to use within 15–20 minutes.
247 Gym Equipment stocks flat weight benches at our Sydney showroom at 10/202 Milperra Road, Milperra NSW 2214 — open Monday to Friday 9am–5pm and Saturday 9am–1pm. We also ship Australia-wide from our Sydney warehouse. Call 1300 247 888 or WhatsApp +61 412 029 000 for stock enquiries.
Frequently Bought Together
Complete Your Setup
🏗️ Power Racks & Squat Racks → 🏋️ Olympic Barbells → 💪 Dumbbells & Dumbbell Sets → 📐 Adjustable FID Benches →
📍 Visit Our Sydney Showroom
Address10/202 Milperra Road
Milperra NSW 2214
Milperra NSW 2214
HoursMon–Fri: 9am–5pm
Saturday: 9am–1pm
Saturday: 9am–1pm
Flat Weight Bench — Available Australia-Wide from Sydney:
Sydney (NSW) · Parramatta · Bankstown · Liverpool · Penrith · Blacktown · Campbelltown · Bondi · Chatswood · Castle Hill · Northern Beaches · Manly · North Sydney · Mosman · Inner West · Sutherland Shire · Lower North Shore · Eastern Suburbs · Ryde · Cronulla · Hurstville · Hornsby · Macquarie Park · Melbourne (VIC) · Richmond · Brunswick · Essendon · Frankston · Dandenong · Geelong · Ballarat · Brisbane (QLD) · Fortitude Valley · Gold Coast · Sunshine Coast · Toowoomba · Cairns · Adelaide (SA) · Glenelg · Norwood · Perth (WA) · Canberra (ACT) · Wollongong (NSW) · Newcastle (NSW) · Hobart (TAS) · Darwin (NT)
Sydney (NSW) · Parramatta · Bankstown · Liverpool · Penrith · Blacktown · Campbelltown · Bondi · Chatswood · Castle Hill · Northern Beaches · Manly · North Sydney · Mosman · Inner West · Sutherland Shire · Lower North Shore · Eastern Suburbs · Ryde · Cronulla · Hurstville · Hornsby · Macquarie Park · Melbourne (VIC) · Richmond · Brunswick · Essendon · Frankston · Dandenong · Geelong · Ballarat · Brisbane (QLD) · Fortitude Valley · Gold Coast · Sunshine Coast · Toowoomba · Cairns · Adelaide (SA) · Glenelg · Norwood · Perth (WA) · Canberra (ACT) · Wollongong (NSW) · Newcastle (NSW) · Hobart (TAS) · Darwin (NT)
Details & Craftsmanship
Every detail has been carefully considered to bring you the perfect product.
Details & Craftsmanship
Every detail has been carefully considered to bring you the perfect product.
Details & Craftsmanship
Every detail has been carefully considered to bring you the perfect product.
Description
In Stock — Sydney Warehouse 🏋️ 200KG Load Rated ➖ Fixed Flat Position 🚚 Ships Australia-Wide
Flat Weight Bench — Heavy-Duty 200KG Rated · Reinforced Steel Frame · Bench Press & Core Training | Sydney & Australia-Wide
The Flat Weight Bench from 247 Gym Equipment is a no-nonsense, heavy-duty bench built for flat bench press, dumbbell training and core work in home gyms, PT studios and commercial fitness spaces across Australia. With a 200KG load rating, reinforced steel frame and high-density foam padding, it delivers a stable, comfortable platform for every pressing and pulling movement — compact enough for small home gyms, solid enough for daily commercial use. In stock at our Sydney showroom in Milperra. Fast delivery Australia-wide.
200KGLoad Capacity
110cmBench Length
12kgBench Weight
55cmBench Height
The flat bench — still the foundation of every serious upper body programme.
Before cable machines, adjustable benches and functional trainers, there was the flat bench press. It remains the most reliable measure of upper body pressing strength and one of the most effective movements for chest, tricep and anterior deltoid development. This bench gives you the stable, solid platform you need to press with confidence — without any unnecessary complexity.
Before cable machines, adjustable benches and functional trainers, there was the flat bench press. It remains the most reliable measure of upper body pressing strength and one of the most effective movements for chest, tricep and anterior deltoid development. This bench gives you the stable, solid platform you need to press with confidence — without any unnecessary complexity.
Which Bench Do You Need?
Flat Bench vs Adjustable FID Bench
🔍 Know which one is right for your training
✓ This — Flat Weight Bench Fixed flat position. The dedicated barbell bench press and dumbbell pressing platform. Stable, simple, compact at 110cm × 40cm. Ideal if your primary goal is heavy flat pressing alongside a power rack or Smith machine. Best for powerlifting-focused programmes and lifters who have a separate incline solution.
Adjustable FID Bench (also available) Adjusts from decline through flat to upright seated — 6+ positions. Covers incline dumbbell press, seated shoulder press, decline core work and more. The better all-round choice for home gym users who want training variety from a single bench. See our Adjustable Benches →
Key Features
Built to Hold. Built to Last.
Reinforced Steel Frame Heavy-duty steel construction rated for 200KG of combined user and load weight — no flex, no wobble under maximum barbell bench press loading
High-Density Foam Padding Thick foam pad provides firm, supportive contact across the full back — doesn't bottom out under heavy pressing load or collapse over time with regular use
Compact Footprint — 110cm × 40cm Fits inside standard power rack footprints and tight home gym spaces without taking up unnecessary floor area — ideal for garage gyms and small training rooms
Stable Base Design Wide, stable base prevents lateral movement and tipping during heavy bilateral presses — stays planted on both rubber gym flooring and hard concrete
Durable Upholstery Hard-wearing upholstery cover over the foam pad — resistant to sweat, easy to wipe clean and built for daily commercial-frequency use
Quick Assembly Minimal components and a straightforward setup process — most users have this bench assembled and ready to use within 15–20 minutes of opening the box
What Can You Train?
Exercise Reference
Chest & Press
- Flat barbell bench press
- Flat dumbbell bench press
- Close-grip bench press (tricep focus)
- Flat dumbbell flies (chest stretch)
- Dumbbell pullover (chest & lats)
- Paused bench press (strength)
Arms & Shoulders
- Lying dumbbell tricep extension
- Lying EZ bar skull crusher
- Seated dumbbell curl (bench as support)
- Neutral grip dumbbell press
- Lying dumbbell rear delt fly
- Lying cable fly (from flat bench)
Back & Core
- Single-arm dumbbell row
- Supported barbell row
- Flat bench ab crunch
- Bench-supported reverse hyperextension
- Incline plank (feet on bench)
- Decline push-up (feet elevated)
Legs & Functional
- Hip thrust (bench as support)
- Bulgarian split squat (rear foot elevated)
- Step-up (bench as platform)
- Box jump (onto bench)
- Glute bridge (feet on bench)
- Dumbbell Romanian deadlift
Honest Assessment
Pros & Cons
✓ Pros
- 200KG load rating — handles serious barbell bench press loading
- Compact 110cm × 40cm footprint — fits inside power racks and small gym spaces
- Reinforced steel frame — no flex or wobble under maximum load
- High-density padding — firm, supportive and doesn't collapse over time
- Stable base — stays planted on rubber and hard flooring
- Lightweight at 12kg — easy to reposition or move between stations
- Fast assembly — ready to use in 15–20 minutes
✗ Cons
- Fixed flat position — no incline or decline adjustment
- Does not fold for compact storage
- No integrated transport wheels on this model
- Barbell, rack and weight plates sold separately
Specifications
Technical Details
| Bench Type | Flat weight bench — fixed horizontal position |
| Load Capacity | 200KG (user + load combined) |
| Length | 110cm |
| Width | 40cm |
| Height | 55cm |
| Net Weight | 12kg |
| Frame | Reinforced heavy-duty steel |
| Padding | High-density foam with durable upholstered cover |
| Position | Fixed flat — not adjustable to incline or decline |
| Assembly | Minimal — all hardware included, 15–20 minutes |
| Best For | Flat bench press · dumbbell training · core work · home gyms · PT studios |
| Delivery | Australia-wide — Sydney, Melbourne, Brisbane, Adelaide, Perth & regional |
Who Is This For?
The Right Bench For
- Powerlifters and strength athletes focused on flat bench press — the flat bench is the dedicated pressing platform; if bench press is the priority, this is the right tool for the job
- Home gym owners with a power rack or squat stand — pairs directly with any rack for barbell bench press, and the compact 110cm footprint fits inside most standard rack widths
- PT studios needing a compact flat pressing station — lightweight at 12kg and easy to reposition between client sessions, with a 200KG rating that handles all client sizes
- Lifters who already have a separate incline solution — if you have an adjustable bench or cable machine covering incline and shoulder work, a dedicated flat bench for heavy pressing is the logical addition
- Garage gym owners with limited space — the 110cm × 40cm footprint is among the smallest in its load class, leaving more floor space for other equipment and training movements
Frequently Asked Questions
Common Questions
No — this is a fixed flat bench. It does not adjust to incline or decline positions. If you need a bench with incline and decline capability, see our Adjustable FID Benches → which cover decline through to upright seated in 6+ positions.
This flat bench has a 200KG total load capacity — covering the combined weight of the user and any additional load (barbell, dumbbells or weight vest). This is suitable for beginner through to advanced lifters and light commercial use.
At 110cm long and 40cm wide, this bench fits inside most standard power rack footprints. Measure your rack's internal width at the J-hook level before ordering to confirm — standard rack internal widths are typically 100–110cm, so check yours first if it's on the smaller side.
Yes — the reinforced steel frame, 200KG load rating and durable upholstery make this bench suitable for PT studios and light commercial environments. For heavier commercial use with multiple clients per day, consider our Commercial Adjustable FID Bench with a 320KG rating and commercial-grade spec.
The bench arrives with minimal assembly required — all tools and hardware are included. Most users have it assembled and ready to use within 15–20 minutes.
247 Gym Equipment stocks flat weight benches at our Sydney showroom at 10/202 Milperra Road, Milperra NSW 2214 — open Monday to Friday 9am–5pm and Saturday 9am–1pm. We also ship Australia-wide from our Sydney warehouse. Call 1300 247 888 or WhatsApp +61 412 029 000 for stock enquiries.
Frequently Bought Together
Complete Your Setup
🏗️ Power Racks & Squat Racks → 🏋️ Olympic Barbells → 💪 Dumbbells & Dumbbell Sets → 📐 Adjustable FID Benches →
📍 Visit Our Sydney Showroom
Address10/202 Milperra Road
Milperra NSW 2214
Milperra NSW 2214
HoursMon–Fri: 9am–5pm
Saturday: 9am–1pm
Saturday: 9am–1pm
Flat Weight Bench — Available Australia-Wide from Sydney:
Sydney (NSW) · Parramatta · Bankstown · Liverpool · Penrith · Blacktown · Campbelltown · Bondi · Chatswood · Castle Hill · Northern Beaches · Manly · North Sydney · Mosman · Inner West · Sutherland Shire · Lower North Shore · Eastern Suburbs · Ryde · Cronulla · Hurstville · Hornsby · Macquarie Park · Melbourne (VIC) · Richmond · Brunswick · Essendon · Frankston · Dandenong · Geelong · Ballarat · Brisbane (QLD) · Fortitude Valley · Gold Coast · Sunshine Coast · Toowoomba · Cairns · Adelaide (SA) · Glenelg · Norwood · Perth (WA) · Canberra (ACT) · Wollongong (NSW) · Newcastle (NSW) · Hobart (TAS) · Darwin (NT)
Sydney (NSW) · Parramatta · Bankstown · Liverpool · Penrith · Blacktown · Campbelltown · Bondi · Chatswood · Castle Hill · Northern Beaches · Manly · North Sydney · Mosman · Inner West · Sutherland Shire · Lower North Shore · Eastern Suburbs · Ryde · Cronulla · Hurstville · Hornsby · Macquarie Park · Melbourne (VIC) · Richmond · Brunswick · Essendon · Frankston · Dandenong · Geelong · Ballarat · Brisbane (QLD) · Fortitude Valley · Gold Coast · Sunshine Coast · Toowoomba · Cairns · Adelaide (SA) · Glenelg · Norwood · Perth (WA) · Canberra (ACT) · Wollongong (NSW) · Newcastle (NSW) · Hobart (TAS) · Darwin (NT)
