Get More From Your Gym Bench: The Complete FID Bench Exercise and Training Guide
Most gym benches do one thing well. They sit flat, tilt to one or two incline positions, and that is where their usefulness ends. The result is a piece of equipment that handles bench press and not much else — and a training environment where every exercise beyond flat pressing either requires additional equipment or gets skipped entirely.
A fully adjustable bench changes this completely. When the back pad moves through nine positions from flat to near-vertical, when the seat adjusts independently to five angles including a true decline, and when the headrest folds away to create space for movements that a fixed pad would block — the bench stops being a single-purpose pressing platform and becomes the most versatile training station in the gym.
This guide covers everything the Riot FID Utility Bench 2.0 can do: every pressing angle and what it develops, every pulling and rowing variation the tilting headrest makes possible, every curl and triceps movement, every shoulder exercise, every core variation with the decline position, and a complete three-day training programme using only the bench and free weights. If you have been using your adjustable bench only for pressing, this guide will change that.
Understanding the bench: what the specs actually mean for training
Before covering exercises, the specifications of the FID Bench 2.0 deserve explanation — because the numbers are not marketing figures, they are the reason certain exercises become possible that would be impossible on a standard adjustable bench.
Nine back pad angles in 10° steps
Most adjustable benches offer three to four positions: flat, one or two inclines, and upright. The FID Bench 2.0 offers nine: 0°, 15°, 25°, 35°, 45°, 55°, 65°, 75°, and 85°. The 10° increments matter because the difference between 15° and 35° in terms of chest versus shoulder recruitment is significant — and most benches force athletes to jump between these positions without the intermediate options that allow precise angle selection.
The low incline range of 15–25° is the most practically valuable angle range that standard adjustable benches omit. At these angles, the upper chest is recruited significantly without the anterior deltoid dominating the movement the way it does at 35–45°. For athletes who want upper chest development without the shoulder load of a steep incline, 15° and 25° are the correct angles — and they are only accessible on a bench with fine-step adjustment.
Five seat positions including -15° decline
The seat adjusts to -15°, 0°, 10°, 20°, and 30°. Raising the seat during incline pressing prevents the athlete from sliding down the bench under heavy loads — a problem that plagues standard benches with a fixed horizontal seat. The -15° decline position, combined with the back pad at 0°, creates a true anatomical decline without the athlete needing to be held in place by any external structure. Add the Leg Roller and the decline position becomes a secure, stable training station for heavy decline pressing and core work.
The tilting headrest: the most underestimated feature
The upper section of the back pad folds independently to six positions between 15° and 90°. This single feature is responsible for exercises that are impossible on any bench without it.
For chest-supported rows: the athlete lies face-down on the incline back pad with arms hanging toward the floor. Without a tilting headrest, the face is pressed into the pad in an uncomfortable position that limits range of motion and makes breathing difficult. With the headrest folded to 90°, the head hangs freely, the neck is in a neutral position, and the athlete can pull through a full range of motion without any contact with the pad. This transforms the bench into a chest-supported rowing station that rivals dedicated chest-supported row machines.
For overhead pressing: the headrest folded out of the way gives the head and arms room to move without the top edge of the pad obstructing the press path or requiring the athlete to lean awkwardly forward to clear the pad.
For incline curls: the headrest at a partial fold creates a natural forehead rest for preacher-style curl variations performed facing the back pad — an exercise that provides the same long-head stretch as a preacher curl station without needing one.
Riot FID Utility Bench 2.0 — Strength Shop
Chest exercises: pressing by angle
Flat bench press — 0°
The flat bench press at 0° is the foundation. The back pad is horizontal, the seat is at 0°, and the bar travels from lockout at arms’ length to the lower sternum. The sternal head of the pectoralis major — the largest portion of the chest — is the primary mover. For dumbbell pressing on the flat bench, the free path of each arm allows a greater range of motion and deeper stretch at the bottom than a barbell allows, which produces a more complete stimulus across the full width of the chest.
Flat dumbbell flyes at 0° are the isolation complement to the flat press. The arms move in a wide arc, the chest is stretched under load at the bottom, and the squeeze at the top completes the movement. Keep a slight bend in the elbows throughout and focus on leading with the elbows rather than the hands on the way down.
Low incline press — 15° and 25°
The low incline is where the FID Bench 2.0 separates itself from most adjustable benches. At 15° and 25°, the upper chest receives a training stimulus that is stronger than at flat but without the anterior deltoid recruitment that increases significantly at 35° and above. For athletes who want to develop the upper chest specifically — the visual shelf at the top of the pectorals — without overloading the shoulder joint, 15° and 25° are the most productive angles available.
Raise the seat to 10°–20° at these back pad angles to stay in position under load. The bar path or dumbbell path is nearly identical to the flat press, just slightly angled — which is exactly the point. The movement mechanics do not change significantly, but the muscle recruitment distribution does.
Incline press — 35° and 45°
The classic incline. Upper chest and anterior deltoid share the load more equally at these angles. For dumbbell pressing, 35° and 45° allow a natural arc and a deep bottom position. For barbell pressing, the path aims for the upper chest rather than the lower sternum. Seat at 20°–30° for stability.
Incline dumbbell flyes at 35°–45° provide isolation of the upper chest with the stretch benefit of the fly movement. The incline position ensures the upper fibres of the pectoralis major are under load throughout the arc.
Steep incline — 55° and 65°
At 55°–65°, the anterior deltoid begins to share the primary mover role with the upper chest. These angles are relevant for athletes who want a transition movement between chest and shoulder work — or who find that standard 45° incline presses cause shoulder discomfort and want a modification. Seat at 30° for maximum stability at these angles.
Seated shoulder press — 75° and 85°
At 75°–85°, the bench functions as a fully supported shoulder press station. The pectoralis major contribution drops to minimal and the anterior deltoid and upper trapezius become the primary movers. Full back support at these angles makes heavy loading possible without the spinal loading that standing presses create.
Fold the headrest to give the head and arms more room. For barbell shoulder press at 75°–85°, the folded headrest is not optional — without it, the head contacts the top of the pad on every rep. With it folded, the press path is completely clear.
Decline press — seat at -15°, back pad at 0°
The decline position shifts the emphasis to the lower sternal head of the pectoralis major. The range of motion is shorter than flat pressing, which makes it more shoulder-friendly for athletes with impingement issues. The seat at -15° creates the anatomical decline without requiring the athlete to be held externally. Add the Leg Roller for complete stability during heavy barbell decline pressing, decline dumbbell work, and decline dumbbell flyes.
Back exercises: what the tilting headrest makes possible
Chest-supported dumbbell rows — 35° to 45°, headrest folded to 90°
This is the exercise that most powerfully demonstrates what the tilting headrest adds to training. Set the back pad to 35°–45°, fold the headrest completely, and lie face-down on the pad with the chest against the incline and arms hanging toward the floor. The head hangs freely in the space created by the folded headrest.
From this position, row dumbbells toward the hips with elbows pulling back and close to the body. The chest-supported position eliminates the lower back from the movement entirely — there is no ability to compensate with hip drive or back extension because the torso is fixed against the pad. Every kilogram of force goes into the lats, rhomboids, and rear deltoids. This is one of the most effective back exercises available on any equipment, and it is only possible with a tilting headrest.
Use 35° for more lat involvement and a longer pull path. Use 45° for more rhomboid and upper back involvement at a steeper angle.
Rear deltoid raises — 35° to 45°, headrest folded
Same setup as chest-supported rows but with lighter dumbbells moving in a lateral arc rather than a rowing pull. The arms move outward rather than backward, and the rear deltoids are the primary target. At 35°–45° face-down, the rear deltoids are loaded in a position that most standing and seated rear delt exercises cannot replicate because the chest support removes the compensatory movements that reduce rear delt isolation.
Single-arm dumbbell rows — 0°
With the bench flat, kneel with one knee and the same-side hand on the bench for support, and row with the opposite arm. The flat bench provides a stable base that allows heavy loading without lower back involvement. This is a foundational back exercise that every training level can use.
Seated cable rows and lat pulldowns — 75° to 85°
At near-upright positions, the bench becomes a supported seat for cable machine work when positioned in front of a cable station or functional trainer. The back support at 75°–85° removes the need for the core to stabilise the torso during heavy cable rows, allowing more load and more back-specific stimulus.
Biceps exercises: incline curls and preacher variations
Incline dumbbell curls — 45° to 55°
The incline dumbbell curl is one of the most effective biceps exercises available and one that requires an adjustable bench to perform correctly. Set the back pad to 45°–55° and lean back against it. Let the arms hang fully extended at the sides, below the body. The inclined position places the shoulder in slight extension, which stretches the long head of the biceps to a greater length than any standing or seated curl. From this lengthened position, curl the dumbbells toward the shoulders without allowing the upper arms to swing forward.
The long head of the biceps — the outer head that contributes most to the visual peak of the muscle — is maximally recruited when it is trained from a stretched position. The incline curl achieves this stretch more completely than any standing variation. This is the reason bodybuilders have used the incline curl as a peak-development exercise for decades.
Preacher curl on the bench — 55° to 65°, facing the pad
The FID Bench 2.0 can be used as a preacher curl station without any additional equipment. Set the back pad to 55°–65°. Instead of sitting on the bench normally, sit facing the back pad and rest the upper arms against the incline surface of the pad. The upper arm position on the inclined pad locks the elbows in place exactly as a preacher curl station does — preventing the upper arms from swinging backward at the top of the movement, which is the compensation that removes the biceps from the work.
The partial fold of the headrest can create a natural chin rest that helps hold the head in a comfortable position during the exercise. Use an EZ curl bar or dumbbells from this position for a preacher curl stimulus without needing a dedicated preacher curl station.
Seated hammer curls — 85°
At near-upright position, seated hammer curls target the brachialis and brachioradialis alongside the biceps. The neutral grip — thumbs up — trains the elbow flexors in a different plane than supinated curls and produces thickness across the full upper arm rather than peak-focused development.
Triceps exercises
Skull crushers — 0°
Lying triceps extensions — skull crushers — performed on the flat bench at 0° are the foundation of triceps size and strength work. The arms start vertical with an EZ curl bar or dumbbells, lower until the weight is close to or touching the forehead, and extend back to lockout. The long head of the triceps is trained through a greater range of motion in this exercise than in any pressing movement.
Overhead triceps extension — 0° to slight incline
Seated or lying overhead triceps extensions on the bench — arms reaching behind the head, extending at the elbow — provide the maximum stretch stimulus for the long head of the triceps. The overhead position places the shoulder in flexion, which stretches the long head to its maximum length before the extension occurs. Use a single dumbbell held with both hands or an EZ curl bar.
Close-grip press — 0°
The close-grip bench press performed on the flat bench develops triceps strength through a full pressing movement rather than an isolation path. Grip width approximately shoulder-width or slightly narrower, press with the elbows tracking closer to the body than a standard bench press. The triceps do more of the pressing work as the grip narrows.
Shoulder exercises
Seated barbell and dumbbell shoulder press — 75° to 85°
With the back pad at 75°–85° and the headrest folded, the bench becomes a fully supported shoulder press station. The full back support allows heavier loading than standing or unsupported seated pressing because the spinal erectors do not have to stabilise the torso. For athletes with lower back limitations, supported seated pressing allows overhead work that standing pressing does not.
Arnold press — 75° to 85°
The Arnold press — starting with palms facing the athlete and rotating to a palms-forward position during the press — provides a greater range of motion and more anterior deltoid and upper chest involvement than a standard shoulder press. The rotation also recruits the external rotators of the shoulder throughout the movement.
Seated lateral raises — 85°
Lateral raises performed seated at near-upright position on the bench eliminate the momentum contribution that makes standing lateral raises less effective at heavier loads. The seated, upright position fixes the torso and forces the lateral deltoid to produce the movement without assistance from hip drive or body swing.
Rear deltoid raises face-down — 35° to 45°, headrest folded
As described in the back exercises section, face-down rear delt raises on the incline with the headrest folded are one of the most effective isolation exercises for the posterior deltoid. The position eliminates every compensatory movement and delivers the load directly to the rear delt.
Legs and glutes
Bulgarian split squat — 0°
The Bulgarian split squat with the rear foot elevated on the flat bench at 0° is the most effective single-leg strength exercise available without a rack. The rear foot elevation increases hip flexor stretch at the bottom, deepens the range of motion, and creates a balance challenge that develops single-leg stability alongside quad and glute strength. The height of the bench provides the correct rear foot elevation for most athletes.
Hip thrusts — 0°
With the upper back against the flat bench at 0°, hip thrusts loaded with a barbell across the hips develop the gluteus maximus through a full range of motion in its shortened, contracted position. The bench height places the hips in the correct arc for hip thrusts without requiring a dedicated hip thrust machine. This is one of the most effective glute exercises available on standard equipment.
Step-ups — 0°
Step-ups onto the flat bench at 0° develop single-leg quad and glute strength through a large range of motion. Holding dumbbells adds load without requiring a barbell.
Core and abs: decline variations
Decline sit-ups — seat at -15°, back pad at 0°, Leg Roller mounted
Decline sit-ups with the legs locked under the rollers provide a significantly greater range of motion than floor sit-ups — the athlete descends below horizontal, which increases the working range of the rectus abdominis and the total stimulus per rep. Adding a weight plate held at the chest or behind the head increases the load progressively as strength develops.
Decline crunches — seat at -15°
A shorter movement than the full sit-up, decline crunches provide constant tension on the abdominals throughout the movement because the shortened arc keeps the rectus abdominis under load at both the bottom and top positions.
Decline Russian twists — seat at -15°
With the legs locked under the rollers and the torso held at a partial sit-up position, rotational twists with a weight plate or dumbbell develop the obliques through a demanding range. The decline position and the fixed leg support prevent any compensation from hip movement.
Reverse crunches — 0°
Lying flat on the bench at 0°, gripping the bench behind the head, reverse crunches — bringing the knees toward the chest and lifting the hips — develop the lower fibres of the rectus abdominis and the hip flexors through a controlled range of motion.
Complete three-day training programme
This programme uses only the FID Bench 2.0, a barbell, and dumbbells. It is designed as an upper/lower/full split appropriate for intermediate athletes training three days per week.
Day 1 — Upper body push focus
Flat barbell bench press — back pad 0°, seat 0° — 4 sets of 5 reps
Low incline dumbbell press — back pad 15°, seat 10° — 3 sets of 10 reps
Incline dumbbell flyes — back pad 35°, seat 20° — 3 sets of 12 reps
Seated dumbbell shoulder press — back pad 75°, headrest folded — 3 sets of 10 reps
Seated lateral raises — back pad 85° — 3 sets of 15 reps
Skull crushers — back pad 0° — 3 sets of 12 reps
Day 2 — Lower body and core
Bulgarian split squat — back pad 0° — 4 sets of 8 reps each leg
Hip thrusts with barbell — back pad 0° — 4 sets of 10 reps
Step-ups with dumbbells — back pad 0° — 3 sets of 12 reps each leg
Decline sit-ups — seat -15°, Leg Roller — 3 sets of 15 reps
Decline Russian twists with plate — seat -15° — 3 sets of 20 reps
Reverse crunches — back pad 0° — 3 sets of 15 reps
Day 3 — Upper body pull and arms focus
Chest-supported dumbbell rows — back pad 40°, headrest folded — 4 sets of 10 reps
Single-arm dumbbell rows — back pad 0° — 3 sets of 10 reps each arm
Rear deltoid raises face-down — back pad 40°, headrest folded — 3 sets of 15 reps
Incline dumbbell curls — back pad 50° — 3 sets of 12 reps
Preacher curl on bench — back pad 60°, facing pad — 3 sets of 10 reps
Overhead triceps extension — back pad 0° — 3 sets of 12 reps
Progressive overload: Add weight when all reps are achieved with clean form across all sets. For pressing movements, increase by 2.5kg. For isolation movements, increase by 1–2kg.
FAQ
What is the difference between the 15° and 35° incline for chest training?
At 15°, the upper chest receives additional stimulus compared to flat while the anterior deltoid contribution remains low. At 35°, the upper chest and anterior deltoid share the load more equally. For athletes who want upper chest development with minimal shoulder involvement, 15°–25° is more effective. For athletes who can tolerate higher shoulder load and want maximum upper chest stimulus, 35°–45° is appropriate.
Can I use the bench as a preacher curl station?
Yes. Set the back pad to 55°–65°, sit facing the pad, and rest the upper arms on the incline surface. This replicates the upper arm position of a preacher curl station and prevents the elbows from swinging backward during the curl. Use dumbbells or an EZ curl bar.
Is the tilting headrest necessary for chest-supported rows?
Yes, without exception. Without the headrest folded, the face contacts the pad in an uncomfortable position and the range of motion is restricted. Fold the headrest to 90° for chest-supported rows and the bench functions as a full chest-supported rowing station.
How heavy can I go on the bench?
The maximum suggested load is 500kg — user plus weight combined. This accommodates the full range of training loads from beginner through to elite competitive level.
Do I need additional equipment for the training programme?
Only a barbell and a set of dumbbells. All exercises in the programme are designed to be performed with these implements and the bench alone.
Riot FID Utility Bench 2.0 at strengthshop.eu/collections/utility-benches/products/riot-fid-bench-2-0