Flat Weight Bench – Heavy-Duty Home Gym Bench for Strength Training, Core Workouts & Full-Body Exercises

$175.00 $88.00

You can receive the package between June 10 and June 12

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📦 Archerfield Brisbane Depot 📦 Derrimut Melbourne Depot
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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.

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
HoursMon–Fri: 9am–5pm
Saturday: 9am–1pm
Contact📞 1300 247 888
💬 WhatsApp: +61 412 029 000
✉️ sales@247gymequipment.com.au
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)

🚚 Shipping

Australia-wide delivery

  • Under 40 kg: Shipped via our standard courier partners.
  • 40 kg and above: Shipped on a pallet via freight carriers.
  • Tail-lift delivery: Available for residential addresses without forklift access.
  • Approx. packaged weight: 50 kg (varies by product/configuration).

Depot & Pick-up Options

  • Nearest-depot option: We have 500+ freight depots across Australia and will allocate the closest depot for convenient pick-up.
  • Depot pick-up (capital cities): $200 flat fee in Sydney, Melbourne, Brisbane & Adelaide (up to 300 kg).

Installation

  • Sydney Metro installation: Offered — contact us to book.
  • Note: Installation, assembly, and call-out fees are non-refundable.

Secure Packing All items are securely packed on pallets for safe, damage-free transit.

💬 Looking for the best shipping rate? We always try to find you the most cost-effective option. 👉 WhatsApp us or Email us to get a tailored quote.

🎉 Limited-Time Offer: Enjoy Free Sydney Metro Delivery on all orders over $2,500. Fast and reliable delivery straight to your door.

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Premium flat bench – durable powder-coated steel, 300 mm wide pad, ideal for bench press and dumbbell workouts - 24/7 Gym Equipment

Flat Weight Bench – Heavy-Duty Home Gym Bench for Strength Training, Core Workouts & Full-Body Exercises

$175.00 $88.00
$175.00 $88.00

Why Choose 24/7 Gym Equipment?

Better Price. Better Service. 24-Hour Dispatch. > While other sellers keep you waiting with "pre-orders" and slow freight, we dispatch from our Sydney warehouse within 24 hours. Whether you are in Melbourne, Brisbane, or Adelaide, we ensure your gear is on the road immediately. In Sydney? Our expert team provides affordable assembly so your gym is ready to use the day it arrives. Get commercial-grade quality from an Australian-owned team that moves as fast as you do.

24/7 Gym Equipment
Others Gym Seller
24-Hour Dispatch Australia-Wide
Affordable Assembly Sydney Metro
Stock Ready to Ship
Click & Collect from Depots
Commercial-Grade Quality
Showroom Support & Advice
Bundle Discounts

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Storage & Flooring

Racks, gym mats, flooring tiles — keep your space organised.

FAQs

Yes, 24/7 Gym Equipment delivers Australia-wide to all states and territories, including Sydney, Melbourne, Brisbane, Adelaide, Perth, Hobart, Darwin, and Canberra. We use trusted freight partners to ensure your equipment arrives safely. Sydney metro customers also have the option of professional in-home installation or direct warehouse pick-up.

We accept all major credit and debit cards, PayPal, Zip Pay, and PayPal Pay in 4. Buy-now-pay-later options like Zip and PayPal Pay in 4 make it easy to invest in quality gym equipment for your home gym or commercial facility without paying the full amount upfront.

Delivery costs for gym equipment in Australia depend on the size and weight of the product and your location. Lightweight items and smaller orders are generally more affordable to ship, while large commercial gym machines may require a custom freight quote. You can calculate your exact shipping cost at checkout, or contact our team directly for a tailored delivery quote.

All gym equipment sold by 24/7 Gym Equipment includes a manufacturer's warranty. Warranty periods and coverage vary depending on the product — from strength machines and functional trainers to cardio equipment and weights. Full warranty details are listed on each individual product page so you know exactly what is covered before you buy.

Yes, professional gym equipment assembly is available for customers in the Sydney metro area at an affordable rate. For customers in Melbourne, Brisbane, Adelaide, Perth, and other locations across Australia, all equipment is shipped flat-packed with detailed, step-by-step assembly instructions included.

We offer a 14-day money-back guarantee. Simply return the product in original condition (return freight costs apply).

We offer depot pick-up at locations in Sydney, Melbourne, Brisbane and Adelaide. This is a great option if you want to avoid freight costs or need your equipment quickly. Simply select "Depot Pick-Up" at checkout and choose your nearest city.

Yes, most gym equipment sold by 24/7 Gym Equipment is commercial-grade, built to meet the demands of commercial gyms, fitness studios, PT studios, and high-use training environments. We also offer a range of compact, high-quality home gym equipment suitable for residential customers, apartment gyms, and garage setups across Australia.