Mastering the Gym Bench: How to Adjust Any Workout Bench with Confidence

If you've ever walked into a gym and hesitated before using a workout bench, you're not alone. Adjustable benches may seem straightforward, but knowing how to position them properly can make a big difference in both your performance and safety. Whether you're at Planet Fitness, using a Hammer Strength bench, or working with Matrix or Life Fitness equipment, this guide will walk you through how to adjust each type of gym bench correctly.

---

1. Why Adjusting the Bench Matters

Adjusting a bench isn’t just about comfort—it’s about maximizing muscle engagement and avoiding injury. Using the wrong angle during presses or flys, for instance, can shift the load away from the intended muscle group and strain joints unnecessarily. From incline to decline to flat setups, every position serves a purpose.

---

2. How to Adjust a Standard Gym Bench

Most adjustable workout benches share a similar mechanism:

• Locate the back pad adjustment rail beneath or behind the bench.

• Lift or tilt the back pad slightly to release pressure from the locking pin.

• Pull out the adjustment pin or handle (often spring-loaded).

• Select your desired angle, typically ranging from decline to upright (0° to 90°).

• Secure the pin firmly back into place before use.

For flat benches, the process may be simpler, often with fixed legs that don’t need adjustment.

---

3. How to Adjust a Bench at Planet Fitness

Planet Fitness gyms typically use benches from Life Fitness, Matrix, or other commercial brands. Here's how to handle them:

• Backrest Adjustment: Look for a yellow or silver pop-pin or ladder-style bracket behind the bench. Pull or lift it and set it to the desired notch.

• Seat Adjustment: Many benches have adjustable seats to prevent you from sliding during incline exercises. Look for a lever under the seat and raise it to an appropriate angle (around 15–30°).

Tip: If the bench feels unstable after adjusting, double-check that the pin is locked in and the frame is aligned on solid ground.

---

4. Adjusting Brand-Specific Benches

Hammer Strength Bench

• These often use a lever-and-pop-pin system.

• Grab the back pad’s side lever or knob.

• Adjust to the labeled incline or flat position.

• Ensure the bench clicks or locks into place before lying down.

Matrix Bench

• Uses ladder-style notches or pull-and-lock systems.

• Check the back rail and seat plate; pull the locking lever, lift the pad, and set it into the correct notch.

• Matrix benches are usually marked with angle indicators to help guide your setup.

Life Fitness Bench

• Similar to Matrix, with both ladder and pop-pin variations.

• Check under the bench seat or pad for bright-colored handles (usually yellow).

• Pull to unlock, adjust to desired angle, and release to lock.

---

5. How to Lower a Gym Bench

To bring a bench down from incline to flat or decline:

• Support the pad with one hand while pulling the locking pin.

• Gently lower the backrest until it’s horizontal or slightly declined.

• Always keep control while adjusting to avoid slamming it down.

---

6. Tips for Safer and Smarter Adjustments

• Start with no weights while you're learning how the bench adjusts.

• Adjust before loading dumbbells or barbells to prevent awkward movements.

• Test the stability by gently pressing down before starting your set.

• Ask staff for help if you're unsure about the specific bench model.

---

Final Thoughts

Learning how to adjust a gym bench—whether it’s at Planet Fitness, a boutique studio, or your home gym—is a fundamental skill that enhances your workout effectiveness. Taking a few seconds to properly set the angle could be the difference between a solid workout and a strained shoulder. The next time you hit the bench, adjust with purpose and press with confidence.