FID — Flat, Incline & Decline 250kg Capacity ★ 4.8 / 5 — 112 Reviews

FID Adjustable
Weight Bench (BLACK)

by 24/7 Gym Equipment Australia — the home gym bench trusted by lifters nationwide

★★★★★ 4.8 out of 5 (112 verified reviews)

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🛡 250kg Load Capacity

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Overview

The best adjustable weight bench for Australian home gyms and garage setups

The FID Adjustable Weight Bench from 24/7 Gym Equipment is a flat, incline and decline weight bench built for serious home gym and garage gym training. With 6 backrest positions and 3 seat angles, it covers every pressing angle from decline chest work through to steep incline pressing and seated overhead movements.

Built on a reinforced steel frame with a 250kg total load capacity, extra-thick high-density cushioning, and built-in rear transport wheels, it delivers commercial gym performance in a compact footprint — ideal for Sydney apartments, Melbourne garage gyms, and everything in between.

250kg

Total load capacity
(user + weight)

6+3

Backrest + seat
adjustment positions

30kg

Bench weight with
transport wheels

150cm

Total length —
compact footprint

Construction

What makes this FID bench different from cheaper alternatives

Reinforced Steel Frame

Heavy-gauge reinforced steel construction supports a 250kg total load capacity. No flex or wobble under heavy dumbbell presses — the frame stays rigid at maximum load.

6 Backrest + 3 Seat Positions

Full FID range: decline, flat, and 4 incline angles up to steep military press position. 3 seat angles prevent the body sliding during incline work — a feature many cheaper benches omit.

Extra-Thick High-Density Cushioning

Commercial-grade foam density that doesn't compress flat under heavy loads. Provides proper spinal support and comfort during extended training sessions — not just the first few weeks.

Built-In Transport Wheels

Rear wheels allow easy repositioning around the gym floor or rolling into storage. Ideal for small home gyms, garage setups, and Sydney or Melbourne apartment spaces where the bench needs to move.

Adjustment positions

All 6 backrest positions — what each angle is used for

Each position targets a different muscle emphasis. Here's how to use them:

-15°

Decline

Lower chest, decline crunches, leg raises

0°

Flat

Flat dumbbell press, flyes, tricep work

15°

Low Incline

Upper chest emphasis, low incline press

30°

Incline

Standard incline press, incline dumbbell flyes

45°

High Incline

Upper pec development, incline curls

85°

Upright

Seated dumbbell press, military press, curls

Specifications

Product specifications

Bench type	FID — Flat, Incline & Decline
Backrest positions	6 levels
Seat positions	3 levels
Dimensions	150cm (L) × 70cm (W) × 51cm (H)
Maximum load capacity	250kg (user + weight combined)
Bench weight	30kg
Frame material	Reinforced steel
Padding	Extra-thick high-density foam
Mobility	Built-in rear transport wheels
Assembly	Quick assembly — minimal tools required
Usage grade	Home gym, garage gym, PT studio
In stock	Yes — dispatched from NSW warehouse

Training applications

Every muscle group you can train on a FID bench

The FID bench's 9 total adjustment positions make it one of the most versatile pieces of equipment in any home gym. Here's what you can train:

Chest & Shoulders

Flat dumbbell bench press
Incline dumbbell press
Decline chest press
Dumbbell flyes (all angles)
Seated dumbbell military press
Lateral raises (seated)

Back & Arms

Single-arm dumbbell rows
Seated bicep curls
Incline dumbbell curls
Overhead tricep extensions
Tricep dips (using bench)
Reverse flyes (incline)

Core & Abs

Decline sit-ups
Decline crunches
Russian twists (decline)
Leg raises (decline)
Weighted ab work
Plank variations

Lower Body

Bulgarian split squats
Step-ups
Hip thrusts
Glute bridges
Box squats
Elevated lunges

Who it's for

Who this adjustable bench suits

Home Gym & Garage Gym Builders

Replaces 3–4 separate benches. The FID configuration covers every pressing angle you need for a complete home gym setup — with transport wheels for easy repositioning and storage.

Apartment & Small Space Trainers

At 150cm × 70cm with built-in wheels, this bench fits in a city apartment or tight garage. Roll it into a corner when training is done — no need for a dedicated room.

Progressive Strength Trainers

The 250kg total load capacity handles serious dumbbell training. Whether you're pressing 50kg dumbbells or working towards it, this bench won't be the limiting factor.

PT Studios & Small Commercial Setups

Commercial-grade construction in a compact footprint — a practical choice for personal training studios where space and versatility are equally important.

Customer reviews

What Australian lifters say

★★★★★

"Replaced two separate benches with this one. The decline position is genuinely stable — no wobble even at 100kg+ loading. The transport wheels are surprisingly good quality."

Michael S.

Garage Gym — Sydney, NSW

★★★★★

"I live in an apartment in Melbourne and was worried about space. This fits perfectly, the wheels make it easy to store, and the padding hasn't compressed at all after 6 months of daily use."

Jessica L.

Home Gym — Melbourne, VIC

★★★★☆

"Solid bench for the price. Assembly took about 20 minutes, adjustment between positions is smooth and quick. The seat angle adjustment is a feature you don't realise you need until you have it."

Tom R.

Home Gym — Brisbane, QLD

Common questions

Frequently asked questions

What does FID mean for a weight bench?

FID stands for Flat, Incline, and Decline. An FID bench adjusts to all three positions, making it the most versatile type of weight bench for home gyms. Flat is used for standard bench press and dumbbell work. Incline targets the upper chest and front deltoids. Decline targets the lower chest and is also used for core exercises like decline sit-ups and crunches.

What is the difference between a flat bench and an FID bench?

A flat bench is fixed at 0° and only works for flat pressing movements. An FID bench adjusts to multiple backrest and seat angles, giving you access to incline, decline, and upright positions. For a home gym, an FID bench is almost always the better investment as it replaces multiple pieces of equipment and provides significantly more exercise variety.

How much weight can this bench hold?

This bench has a 250kg total load capacity — this includes the combined weight of the user and any weights being lifted. For example, if you weigh 90kg and are pressing 60kg dumbbells (120kg total), the combined load is 210kg, well within the safe capacity.

Is this bench suitable for a small apartment or home gym?

Yes. At 150cm × 70cm with a 30kg bench weight and built-in rear transport wheels, it is designed for exactly this use case. The wheels allow you to roll it into a corner or storage area after training — practical for apartment gyms, city home gyms, and garage setups where space is a consideration.

How many adjustment positions does this bench have?

This bench has 6 backrest positions (including decline, flat, and 4 incline angles) and 3 seat positions. The seat adjustment is important for incline work — it prevents your body sliding down the bench during steep incline pressing, which many budget benches don't account for.

Is this bench good for dumbbell training?

Yes — this bench is specifically designed for dumbbell training. The wide range of backrest and seat angles covers every dumbbell pressing, rowing, and isolation movement. Paired with a set of dumbbells, an FID bench forms the core of a complete home gym setup.

Does this bench require assembly?

Yes, but assembly is straightforward and requires minimal tools. Most users complete assembly in 15–25 minutes. All hardware is included in the box.

Can I use this bench for decline exercises?

Yes. This bench includes a genuine decline position (approximately -15°), making it suitable for decline chest press, decline dumbbell flyes, decline sit-ups, crunches, and leg raises. Not all adjustable benches offer a true decline — this one does.

What is the best adjustable weight bench for a home gym in Australia?

The best adjustable bench for most Australian home gym setups is an FID bench with at least 6 backrest positions, a genuine decline position, 3 seat angles (to prevent sliding on incline), 250kg+ load capacity, and transport wheels for storage. This bench meets all of those criteria and is one of the most popular options we supply to Australian home gyms, garage setups, and apartment gyms.

Delivery

Fast delivery across Australia

Dispatched quickly from our NSW warehouse via tracked freight to all metro and regional areas. Stop searching for "gym equipment near me" — get it delivered direct.

📦

Sydney

1–2 business days

📦

Melbourne

1–2 business days

📦

Brisbane

2–3 business days

📦

Adelaide

2–3 business days

📦

Perth

3–5 business days

📦

Gold Coast

2–3 business days

📦

Newcastle

1–2 business days

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Regional AU

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Browse more

FID AdjustableWeight Bench (BLACK)

The best adjustable weight bench for Australian home gyms and garage setups

What makes this FID bench different from cheaper alternatives

All 6 backrest positions — what each angle is used for

Product specifications

Every muscle group you can train on a FID bench

Who this adjustable bench suits

Home Gym & Garage Gym Builders

Apartment & Small Space Trainers

Progressive Strength Trainers

PT Studios & Small Commercial Setups

What Australian lifters say

Frequently asked questions

Fast delivery across Australia

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