The benches in commercial gyms are making you lose muscle!

The majority of gyms use weight benches from major brands which have more or less the same characteristics:

• Height: 30-35 cm
• Backrest width: 20-30 cm
• Competition benches are ≈ 50% larger.

These benches are designed to fit all heights in particular, a very small woman or a child.

These reduced dimensions:

• Reduce shoulder stability (increasing the risk of injury).
• Reduce leg drive, as the reduced height hinders hip extension.
• These 2 factors lead to a reduction in your workload for the same range of motion.

These 2 problems are exacerbated by a backrest covering that lacks grip and a bar support height with little adjustment.

Whether your objective is hypertrophy or strength, you are penalised. Because these benches reduce your workload:

• Reduced mechanical tension
• Reduced hypertrophy and strength

To take the example of Izzy Narvaez, whose content strongly inspired this description: if you do a bench press on a Pilates ball, the exercise will be harder, because you'll have less stability. But you'll build less strength and muscle than if you trained on a stable surface.

For those who can only train indoors, you can improve your set-up:

• By using the incline bench (generally higher height) in the rack to benefit from better leg thrust and an adjustable bar support height
• Putting a fitness mat on the bench to widen it and make the surface stickier (elastic bands on the backrest also work)

To go further in the shop: Weight benches, Flat benches, Adjustable benches. Also worth reading: our weight bench buying guide.

Benches with competition dimensions

Specifications taken from the product pages on 9 October 2026.

Frequently asked questions

Why do commercial gym benches cost you muscle?

They are narrower and lower than competition benches: shoulder stability and leg drive drop, so the loads fall for the same range of motion, which reduces hypertrophy and strength.

What are the dimensions of a competition bench?

About 50% larger than gym benches: a backrest at least 30 cm wide and 42 to 45 cm high, with a grippy cover and adjustable bar supports.

How can you improve your set-up at the gym?

Use the higher adjustable bench inside the rack to get leg drive and an adjustable bar support, and put a mat or bands on the backrest to widen it and make it grippy.