{"product_id":"fid-adjustable-weight-bench-sydney-australia","title":"FID Adjustable Weight Bench | Heavy Duty 250kg | Gym Equipment Sydney","description":"\u003cp\u003e\u003cmeta charset=\"UTF-8\"\u003e \u003cmeta content=\"width=device-width, initial-scale=1.0\" name=\"viewport\"\u003e\u003cmeta content=\"Buy the FID Adjustable Weight Bench from 24\/7 Gym Equipment Australia. 6 backrest + 3 seat positions, 250kg load capacity, 30kg, reinforced steel frame. Flat, incline and decline. Ships to Sydney, Melbourne, Brisbane, Perth \u0026amp; nationwide.\" name=\"description\"\u003e \u003clink href=\"https:\/\/fonts.googleapis.com\" rel=\"preconnect\"\u003e \u003clink rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@400;600;700;800\u0026amp;family=Barlow:wght@400;500;600\u0026amp;display=swap\"\u003e\u003c\/p\u003e\n\u003cstyle\u003e\n  *, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\n\n  :root {\n    --ink: #0f0f0f;\n    --ink-mid: #2a2a2a;\n    --ink-soft: #555;\n    --ink-faint: #888;\n    --surface: #f8f7f5;\n    --surface-warm: #f0ede8;\n    --white: #fff;\n    --accent: #c8391a;\n    --accent-dark: #9e2910;\n    --accent-light: #fdeee9;\n    --gold: #b8860b;\n    --border: rgba(0,0,0,0.1);\n    --radius: 6px;\n    --radius-lg: 12px;\n  }\n\n  body { font-family: 'Barlow', sans-serif; background: var(--white); color: var(--ink); line-height: 1.6; font-size: 16px; }\n\n  \/* ── HERO ─────────────────────────── *\/\n  .hero { background: #0f0f0f; color: #ffffff !important; padding: 48px 40px 40px; position: relative; overflow: hidden; }\n  .hero::before {\n    content: ''; position: absolute; inset: 0;\n    background: repeating-linear-gradient(-45deg, transparent, transparent 40px, rgba(255,255,255,0.015) 40px, rgba(255,255,255,0.015) 80px);\n  }\n  .hero-badges { display: flex; gap: 8px; flex-wrap: wrap; margin-bottom: 16px; position: relative; }\n  .badge { font-family: 'Barlow Condensed', sans-serif; font-size: 11px; font-weight: 700; letter-spacing: 0.08em; text-transform: uppercase; padding: 4px 10px; border-radius: 3px; }\n  .badge-accent { background: #c8391a; color: #fff; }\n  .badge-outline { border: 1px solid rgba(255,255,255,0.3); color: rgba(255,255,255,0.75); }\n  .badge-gold { background: #b8860b; color: #fff; }\n\n  .hero h1 { font-family: 'Barlow Condensed', sans-serif; font-size: clamp(28px, 5vw, 46px); font-weight: 800; line-height: 1.05; letter-spacing: -0.01em; margin-bottom: 6px; position: relative; color: #ffffff !important; }\n  .hero h1 span { color: #c8391a !important; }\n  .hero-sub { font-size: 14px; color: rgba(255,255,255,0.6) !important; margin-bottom: 24px; position: relative; }\n\n  .rating-row { display: flex; align-items: center; gap: 10px; margin-bottom: 24px; position: relative; }\n  .stars { color: #f5c842; font-size: 17px; letter-spacing: 1px; }\n  .rating-text { font-size: 13px; color: rgba(255,255,255,0.65) !important; }\n  .rating-count { color: rgba(255,255,255,0.45) !important; }\n\n  .buy-box { display: flex; align-items: center; gap: 16px; flex-wrap: wrap; position: relative; }\n  .btn-primary { font-family: 'Barlow Condensed', sans-serif; font-size: 16px; font-weight: 700; letter-spacing: 0.06em; text-transform: uppercase; background: #c8391a; color: #fff; border: none; padding: 14px 28px; border-radius: 6px; cursor: pointer; text-decoration: none; display: inline-block; transition: background 0.15s, transform 0.1s; }\n  .btn-primary:hover { background: #9e2910; transform: translateY(-1px); }\n\n  .stock-signal { font-size: 12px; color: #6de08a; display: flex; align-items: center; gap: 5px; position: relative; margin-top: 8px; }\n  .stock-dot { width: 7px; height: 7px; border-radius: 50%; background: #6de08a; flex-shrink: 0; }\n\n  \/* ── TRUST BAR ─────────────────────── *\/\n  .trust-bar { background: #f0ede8; border-bottom: 1px solid rgba(0,0,0,0.1); padding: 12px 40px; display: flex; gap: 28px; flex-wrap: wrap; align-items: center; }\n  .trust-item { display: flex; align-items: center; gap: 7px; font-size: 12px; font-weight: 600; color: #2a2a2a; letter-spacing: 0.01em; }\n  .trust-icon { font-size: 14px; }\n\n  \/* ── CONTENT ─────────────────────────── *\/\n  .content { max-width: 860px; margin: 0 auto; padding: 40px 40px 60px; }\n\n  .section-label { font-family: 'Barlow Condensed', sans-serif; font-size: 11px; font-weight: 700; letter-spacing: 0.12em; text-transform: uppercase; color: #c8391a; margin-bottom: 8px; }\n  h2 { font-family: 'Barlow Condensed', sans-serif; font-size: 26px; font-weight: 800; letter-spacing: -0.01em; color: #0f0f0f; margin-bottom: 14px; line-height: 1.1; }\n  h3 { font-family: 'Barlow Condensed', sans-serif; font-size: 18px; font-weight: 700; color: #0f0f0f; margin-bottom: 8px; letter-spacing: 0.01em; }\n  p { color: #555; margin-bottom: 14px; }\n  hr.divider { border: none; border-top: 1px solid rgba(0,0,0,0.1); margin: 36px 0; }\n\n  \/* ── STAT HIGHLIGHTS ─────────────────────────── *\/\n  .stat-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(140px, 1fr)); gap: 12px; margin-bottom: 14px; }\n  .stat-card { background: #f8f7f5; border-radius: 12px; padding: 18px; text-align: center; }\n  .stat-value { font-family: 'Barlow Condensed', sans-serif; font-size: 28px; font-weight: 800; color: #c8391a; line-height: 1; margin-bottom: 4px; }\n  .stat-label { font-size: 12px; color: #888; line-height: 1.4; }\n\n  \/* ── ANATOMY GRID ─────────────────────────── *\/\n  .anatomy-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(200px, 1fr)); gap: 1px; background: rgba(0,0,0,0.1); border: 1px solid rgba(0,0,0,0.1); border-radius: 12px; overflow: hidden; margin-bottom: 14px; }\n  .anatomy-card { background: #fff; padding: 20px; }\n  .anatomy-num { font-family: 'Barlow Condensed', sans-serif; font-size: 32px; font-weight: 800; color: #f0ede8; line-height: 1; margin-bottom: 4px; }\n  .anatomy-title { font-weight: 600; font-size: 14px; color: #0f0f0f; margin-bottom: 6px; }\n  .anatomy-body { font-size: 13px; color: #555; line-height: 1.5; }\n\n  \/* ── SPECS TABLE ─────────────────────────── *\/\n  .specs-table { width: 100%; border-collapse: collapse; font-size: 14px; }\n  .specs-table tr { border-bottom: 1px solid rgba(0,0,0,0.1); }\n  .specs-table tr:last-child { border-bottom: none; }\n  .specs-table td { padding: 10px 0; vertical-align: top; }\n  .specs-table td:first-child { font-weight: 600; color: #2a2a2a; width: 42%; padding-right: 16px; }\n  .specs-table td:last-child { color: #555; }\n\n  \/* ── POSITIONS VISUAL ─────────────────────────── *\/\n  .positions-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(120px, 1fr)); gap: 10px; margin-bottom: 14px; }\n  .position-card { background: #f8f7f5; border-radius: 8px; padding: 14px 12px; text-align: center; border: 1px solid rgba(0,0,0,0.07); }\n  .position-angle { font-family: 'Barlow Condensed', sans-serif; font-size: 22px; font-weight: 800; color: #c8391a; line-height: 1; margin-bottom: 4px; }\n  .position-name { font-size: 12px; font-weight: 600; color: #0f0f0f; margin-bottom: 2px; }\n  .position-use { font-size: 11px; color: #888; line-height: 1.3; }\n\n  \/* ── MUSCLE GROUPS ─────────────────────────── *\/\n  .muscle-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(200px, 1fr)); gap: 12px; margin-bottom: 14px; }\n  .muscle-card { background: #fff; border: 1px solid rgba(0,0,0,0.1); border-radius: 12px; padding: 16px; }\n  .muscle-group { font-family: 'Barlow Condensed', sans-serif; font-size: 14px; font-weight: 700; color: #c8391a; text-transform: uppercase; letter-spacing: 0.06em; margin-bottom: 8px; }\n  .muscle-exercises { list-style: none; }\n  .muscle-exercises li { font-size: 13px; color: #555; padding: 3px 0; border-bottom: 1px solid rgba(0,0,0,0.05); }\n  .muscle-exercises li:last-child { border-bottom: none; }\n\n  \/* ── AUDIENCE GRID ─────────────────────────── *\/\n  .audience-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(220px, 1fr)); gap: 16px; margin-bottom: 14px; }\n  .audience-card { background: #f8f7f5; border-radius: 12px; border-left: 3px solid #c8391a; padding: 18px 18px 18px 20px; }\n  .audience-card h3 { font-size: 15px; margin-bottom: 4px; }\n  .audience-card p { font-size: 13px; margin: 0; line-height: 1.5; }\n\n  \/* ── REVIEWS ─────────────────────────── *\/\n  .reviews-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(240px, 1fr)); gap: 16px; margin-bottom: 14px; }\n  .review-card { border: 1px solid rgba(0,0,0,0.1); border-radius: 12px; padding: 18px; background: #fff; }\n  .review-stars { color: #f5c842; font-size: 13px; margin-bottom: 8px; }\n  .review-text { font-size: 13px; color: #555; line-height: 1.5; margin-bottom: 10px; font-style: italic; }\n  .review-author { font-size: 12px; font-weight: 600; color: #2a2a2a; }\n  .review-location { font-size: 11px; color: #888; }\n\n  \/* ── FAQ ─────────────────────────── *\/\n  details.faq-item { border-bottom: 1px solid rgba(0,0,0,0.1); }\n  details.faq-item:first-of-type { border-top: 1px solid rgba(0,0,0,0.1); }\n  details.faq-item summary { font-family: 'Barlow', sans-serif; font-size: 15px; font-weight: 600; color: #0f0f0f; padding: 16px 0; cursor: pointer; display: flex; justify-content: space-between; align-items: center; gap: 12px; list-style: none; user-select: none; }\n  details.faq-item summary::-webkit-details-marker { display: none; }\n  details.faq-item summary::after { content: '+'; font-size: 20px; color: #888; flex-shrink: 0; line-height: 1; }\n  details.faq-item[open] summary::after { content: '\\00d7'; color: #c8391a; }\n  details.faq-item summary:hover { color: #c8391a; }\n  details.faq-item .faq-a { font-size: 14px; color: #555; line-height: 1.6; padding-bottom: 16px; }\n  details.faq-item .faq-a p { margin-bottom: 10px; }\n  details.faq-item .faq-a p:last-child { margin-bottom: 0; }\n\n  \/* ── SHIPPING ─────────────────────── *\/\n  .shipping-grid { display: grid; grid-template-columns: repeat(auto-fit, minmax(160px, 1fr)); gap: 12px; margin-bottom: 14px; }\n  .shipping-card { background: #f8f7f5; border-radius: 6px; padding: 16px; text-align: center; }\n  .shipping-icon { font-size: 22px; margin-bottom: 6px; }\n  .shipping-city { font-weight: 600; font-size: 13px; color: #0f0f0f; }\n  .shipping-eta { font-size: 12px; color: #888; }\n\n  \/* ── RELATED LINKS ─────────────────────── *\/\n  .related-links { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 16px; }\n  .related-link { font-size: 13px; font-weight: 500; color: #c8391a; text-decoration: none; border: 1px solid rgba(200,57,26,0.2); border-radius: 20px; padding: 5px 14px; transition: all 0.15s; }\n  .related-link:hover { background: #fdeee9; }\n\n  @media (max-width: 600px) {\n    .hero, .content { padding-left: 20px; padding-right: 20px; }\n    .trust-bar { padding: 12px 20px; gap: 14px; }\n  }\n\u003c\/style\u003e\n\u003c!-- ═══ HERO ═══════════════════════════════════════════════════ --\u003e\n\u003csection class=\"hero\"\u003e\n\u003cdiv class=\"hero-badges\"\u003e\n\u003cspan class=\"badge badge-accent\"\u003eFID — Flat, Incline \u0026amp; Decline\u003c\/span\u003e \u003cspan class=\"badge badge-outline\"\u003e250kg Capacity\u003c\/span\u003e \u003cspan class=\"badge badge-gold\"\u003e★ 4.8 \/ 5 — 112 Reviews\u003c\/span\u003e\n\u003c\/div\u003e\n\u003ch1\u003eFID \u003cspan\u003eAdjustable\u003c\/span\u003e\u003cbr\u003eWeight Bench (BLACK)\u003c\/h1\u003e\n\u003cp class=\"hero-sub\"\u003eby 24\/7 Gym Equipment Australia — the home gym bench trusted by lifters nationwide\u003c\/p\u003e\n\u003cdiv class=\"rating-row\"\u003e\n\u003cspan class=\"stars\"\u003e★★★★★\u003c\/span\u003e \u003cspan class=\"rating-text\"\u003e4.8 out of 5 \u003cspan class=\"rating-count\"\u003e(112 verified reviews)\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"buy-box\"\u003e\u003ca href=\"https:\/\/247gymequipment.com.au\/products\/fid-adjustable-weight-bench-sydney-australia\" class=\"btn-primary\"\u003eAdd to Cart\u003c\/a\u003e\u003c\/div\u003e\n\u003cdiv class=\"stock-signal\"\u003e\n\u003cspan class=\"stock-dot\"\u003e\u003c\/span\u003e In stock — dispatched quickly from our NSW warehouse\u003c\/div\u003e\n\u003c\/section\u003e\n\u003c!-- ═══ TRUST BAR ═══════════════════════════════════════════════ --\u003e\n\u003cdiv class=\"trust-bar\"\u003e\n\u003cdiv class=\"trust-item\"\u003e\n\u003cspan class=\"trust-icon\"\u003e🔒\u003c\/span\u003e Secure Checkout\u003c\/div\u003e\n\u003cdiv class=\"trust-item\"\u003e\n\u003cspan class=\"trust-icon\"\u003e🚚\u003c\/span\u003e Fast Delivery Nationwide\u003c\/div\u003e\n\u003cdiv class=\"trust-item\"\u003e\n\u003cspan class=\"trust-icon\"\u003e↩\u003c\/span\u003e 30-Day Returns\u003c\/div\u003e\n\u003cdiv class=\"trust-item\"\u003e\n\u003cspan class=\"trust-icon\"\u003e🛡\u003c\/span\u003e 250kg Load Capacity\u003c\/div\u003e\n\u003cdiv class=\"trust-item\"\u003e\n\u003cspan class=\"trust-icon\"\u003e🏋️\u003c\/span\u003e 500+ Commercial Gyms Supplied\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c!-- ═══ MAIN CONTENT ═══════════════════════════════════════════ --\u003e\n\u003cdiv class=\"content\"\u003e\n\u003c!-- INTRO --\u003e\n\u003cdiv class=\"section-label\"\u003eOverview\u003c\/div\u003e\n\u003ch2\u003eThe best adjustable weight bench for Australian home gyms and garage setups\u003c\/h2\u003e\n\u003cp\u003eThe \u003cstrong\u003eFID Adjustable Weight Bench\u003c\/strong\u003e from 24\/7 Gym Equipment is a \u003cstrong\u003eflat, incline and decline weight bench\u003c\/strong\u003e built for serious home gym and garage gym training. With \u003cstrong\u003e6 backrest positions\u003c\/strong\u003e and \u003cstrong\u003e3 seat angles\u003c\/strong\u003e, it covers every pressing angle from decline chest work through to steep incline pressing and seated overhead movements.\u003c\/p\u003e\n\u003cp\u003eBuilt on a \u003cstrong\u003ereinforced steel frame\u003c\/strong\u003e with a \u003cstrong\u003e250kg total load capacity\u003c\/strong\u003e, 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.\u003c\/p\u003e\n\u003c!-- STAT HIGHLIGHTS --\u003e\n\u003cdiv class=\"stat-grid\"\u003e\n\u003cdiv class=\"stat-card\"\u003e\n\u003cdiv class=\"stat-value\"\u003e250kg\u003c\/div\u003e\n\u003cdiv class=\"stat-label\"\u003eTotal load capacity\u003cbr\u003e(user + weight)\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"stat-card\"\u003e\n\u003cdiv class=\"stat-value\"\u003e6+3\u003c\/div\u003e\n\u003cdiv class=\"stat-label\"\u003eBackrest + seat\u003cbr\u003eadjustment positions\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"stat-card\"\u003e\n\u003cdiv class=\"stat-value\"\u003e30kg\u003c\/div\u003e\n\u003cdiv class=\"stat-label\"\u003eBench weight with\u003cbr\u003etransport wheels\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"stat-card\"\u003e\n\u003cdiv class=\"stat-value\"\u003e150cm\u003c\/div\u003e\n\u003cdiv class=\"stat-label\"\u003eTotal length —\u003cbr\u003ecompact footprint\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- CONSTRUCTION --\u003e\n\u003cdiv class=\"section-label\"\u003eConstruction\u003c\/div\u003e\n\u003ch2\u003eWhat makes this FID bench different from cheaper alternatives\u003c\/h2\u003e\n\u003cdiv class=\"anatomy-grid\"\u003e\n\u003cdiv class=\"anatomy-card\"\u003e\n\u003cdiv class=\"anatomy-num\"\u003e01\u003c\/div\u003e\n\u003cdiv class=\"anatomy-title\"\u003eReinforced Steel Frame\u003c\/div\u003e\n\u003cdiv class=\"anatomy-body\"\u003eHeavy-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.\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"anatomy-card\"\u003e\n\u003cdiv class=\"anatomy-num\"\u003e02\u003c\/div\u003e\n\u003cdiv class=\"anatomy-title\"\u003e6 Backrest + 3 Seat Positions\u003c\/div\u003e\n\u003cdiv class=\"anatomy-body\"\u003eFull 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.\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"anatomy-card\"\u003e\n\u003cdiv class=\"anatomy-num\"\u003e03\u003c\/div\u003e\n\u003cdiv class=\"anatomy-title\"\u003eExtra-Thick High-Density Cushioning\u003c\/div\u003e\n\u003cdiv class=\"anatomy-body\"\u003eCommercial-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.\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"anatomy-card\"\u003e\n\u003cdiv class=\"anatomy-num\"\u003e04\u003c\/div\u003e\n\u003cdiv class=\"anatomy-title\"\u003eBuilt-In Transport Wheels\u003c\/div\u003e\n\u003cdiv class=\"anatomy-body\"\u003eRear 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.\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- ADJUSTMENT POSITIONS --\u003e\n\u003cdiv class=\"section-label\"\u003eAdjustment positions\u003c\/div\u003e\n\u003ch2\u003eAll 6 backrest positions — what each angle is used for\u003c\/h2\u003e\n\u003cp\u003eEach position targets a different muscle emphasis. Here's how to use them:\u003c\/p\u003e\n\u003cdiv class=\"positions-grid\"\u003e\n\u003cdiv class=\"position-card\"\u003e\n\u003cdiv class=\"position-angle\"\u003e-15°\u003c\/div\u003e\n\u003cdiv class=\"position-name\"\u003eDecline\u003c\/div\u003e\n\u003cdiv class=\"position-use\"\u003eLower chest, decline crunches, leg raises\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"position-card\"\u003e\n\u003cdiv class=\"position-angle\"\u003e0°\u003c\/div\u003e\n\u003cdiv class=\"position-name\"\u003eFlat\u003c\/div\u003e\n\u003cdiv class=\"position-use\"\u003eFlat dumbbell press, flyes, tricep work\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"position-card\"\u003e\n\u003cdiv class=\"position-angle\"\u003e15°\u003c\/div\u003e\n\u003cdiv class=\"position-name\"\u003eLow Incline\u003c\/div\u003e\n\u003cdiv class=\"position-use\"\u003eUpper chest emphasis, low incline press\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"position-card\"\u003e\n\u003cdiv class=\"position-angle\"\u003e30°\u003c\/div\u003e\n\u003cdiv class=\"position-name\"\u003eIncline\u003c\/div\u003e\n\u003cdiv class=\"position-use\"\u003eStandard incline press, incline dumbbell flyes\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"position-card\"\u003e\n\u003cdiv class=\"position-angle\"\u003e45°\u003c\/div\u003e\n\u003cdiv class=\"position-name\"\u003eHigh Incline\u003c\/div\u003e\n\u003cdiv class=\"position-use\"\u003eUpper pec development, incline curls\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"position-card\"\u003e\n\u003cdiv class=\"position-angle\"\u003e85°\u003c\/div\u003e\n\u003cdiv class=\"position-name\"\u003eUpright\u003c\/div\u003e\n\u003cdiv class=\"position-use\"\u003eSeated dumbbell press, military press, curls\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- SPECS --\u003e\n\u003cdiv class=\"section-label\"\u003eSpecifications\u003c\/div\u003e\n\u003ch2\u003eProduct specifications\u003c\/h2\u003e\n\u003ctable class=\"specs-table\" aria-label=\"FID Adjustable Weight Bench Specifications\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eBench type\u003c\/td\u003e\n\u003ctd\u003eFID — Flat, Incline \u0026amp; Decline\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eBackrest positions\u003c\/td\u003e\n\u003ctd\u003e6 levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSeat positions\u003c\/td\u003e\n\u003ctd\u003e3 levels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eDimensions\u003c\/td\u003e\n\u003ctd\u003e150cm (L) × 70cm (W) × 51cm (H)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMaximum load capacity\u003c\/td\u003e\n\u003ctd\u003e250kg (user + weight combined)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eBench weight\u003c\/td\u003e\n\u003ctd\u003e30kg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFrame material\u003c\/td\u003e\n\u003ctd\u003eReinforced steel\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003ePadding\u003c\/td\u003e\n\u003ctd\u003eExtra-thick high-density foam\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMobility\u003c\/td\u003e\n\u003ctd\u003eBuilt-in rear transport wheels\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eAssembly\u003c\/td\u003e\n\u003ctd\u003eQuick assembly — minimal tools required\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eUsage grade\u003c\/td\u003e\n\u003ctd\u003eHome gym, garage gym, PT studio\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIn stock\u003c\/td\u003e\n\u003ctd\u003eYes — dispatched from NSW warehouse\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- MUSCLE GROUPS --\u003e\n\u003cdiv class=\"section-label\"\u003eTraining applications\u003c\/div\u003e\n\u003ch2\u003eEvery muscle group you can train on a FID bench\u003c\/h2\u003e\n\u003cp\u003eThe 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:\u003c\/p\u003e\n\u003cdiv class=\"muscle-grid\"\u003e\n\u003cdiv class=\"muscle-card\"\u003e\n\u003cdiv class=\"muscle-group\"\u003eChest \u0026amp; Shoulders\u003c\/div\u003e\n\u003cul class=\"muscle-exercises\"\u003e\n\u003cli\u003eFlat dumbbell bench press\u003c\/li\u003e\n\u003cli\u003eIncline dumbbell press\u003c\/li\u003e\n\u003cli\u003eDecline chest press\u003c\/li\u003e\n\u003cli\u003eDumbbell flyes (all angles)\u003c\/li\u003e\n\u003cli\u003eSeated dumbbell military press\u003c\/li\u003e\n\u003cli\u003eLateral raises (seated)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"muscle-card\"\u003e\n\u003cdiv class=\"muscle-group\"\u003eBack \u0026amp; Arms\u003c\/div\u003e\n\u003cul class=\"muscle-exercises\"\u003e\n\u003cli\u003eSingle-arm dumbbell rows\u003c\/li\u003e\n\u003cli\u003eSeated bicep curls\u003c\/li\u003e\n\u003cli\u003eIncline dumbbell curls\u003c\/li\u003e\n\u003cli\u003eOverhead tricep extensions\u003c\/li\u003e\n\u003cli\u003eTricep dips (using bench)\u003c\/li\u003e\n\u003cli\u003eReverse flyes (incline)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"muscle-card\"\u003e\n\u003cdiv class=\"muscle-group\"\u003eCore \u0026amp; Abs\u003c\/div\u003e\n\u003cul class=\"muscle-exercises\"\u003e\n\u003cli\u003eDecline sit-ups\u003c\/li\u003e\n\u003cli\u003eDecline crunches\u003c\/li\u003e\n\u003cli\u003eRussian twists (decline)\u003c\/li\u003e\n\u003cli\u003eLeg raises (decline)\u003c\/li\u003e\n\u003cli\u003eWeighted ab work\u003c\/li\u003e\n\u003cli\u003ePlank variations\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"muscle-card\"\u003e\n\u003cdiv class=\"muscle-group\"\u003eLower Body\u003c\/div\u003e\n\u003cul class=\"muscle-exercises\"\u003e\n\u003cli\u003eBulgarian split squats\u003c\/li\u003e\n\u003cli\u003eStep-ups\u003c\/li\u003e\n\u003cli\u003eHip thrusts\u003c\/li\u003e\n\u003cli\u003eGlute bridges\u003c\/li\u003e\n\u003cli\u003eBox squats\u003c\/li\u003e\n\u003cli\u003eElevated lunges\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- WHO IS IT FOR --\u003e\n\u003cdiv class=\"section-label\"\u003eWho it's for\u003c\/div\u003e\n\u003ch2\u003eWho this adjustable bench suits\u003c\/h2\u003e\n\u003cdiv class=\"audience-grid\"\u003e\n\u003cdiv class=\"audience-card\"\u003e\n\u003ch3\u003eHome Gym \u0026amp; Garage Gym Builders\u003c\/h3\u003e\n\u003cp\u003eReplaces 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"audience-card\"\u003e\n\u003ch3\u003eApartment \u0026amp; Small Space Trainers\u003c\/h3\u003e\n\u003cp\u003eAt 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"audience-card\"\u003e\n\u003ch3\u003eProgressive Strength Trainers\u003c\/h3\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"audience-card\"\u003e\n\u003ch3\u003ePT Studios \u0026amp; Small Commercial Setups\u003c\/h3\u003e\n\u003cp\u003eCommercial-grade construction in a compact footprint — a practical choice for personal training studios where space and versatility are equally important.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- REVIEWS --\u003e\n\u003cdiv class=\"section-label\"\u003eCustomer reviews\u003c\/div\u003e\n\u003ch2\u003eWhat Australian lifters say\u003c\/h2\u003e\n\u003cdiv class=\"reviews-grid\"\u003e\n\u003cdiv class=\"review-card\"\u003e\n\u003cdiv class=\"review-stars\"\u003e★★★★★\u003c\/div\u003e\n\u003cp class=\"review-text\"\u003e\"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.\"\u003c\/p\u003e\n\u003cdiv class=\"review-author\"\u003eMichael S.\u003c\/div\u003e\n\u003cdiv class=\"review-location\"\u003eGarage Gym — Sydney, NSW\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"review-card\"\u003e\n\u003cdiv class=\"review-stars\"\u003e★★★★★\u003c\/div\u003e\n\u003cp class=\"review-text\"\u003e\"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.\"\u003c\/p\u003e\n\u003cdiv class=\"review-author\"\u003eJessica L.\u003c\/div\u003e\n\u003cdiv class=\"review-location\"\u003eHome Gym — Melbourne, VIC\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"review-card\"\u003e\n\u003cdiv class=\"review-stars\"\u003e★★★★☆\u003c\/div\u003e\n\u003cp class=\"review-text\"\u003e\"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.\"\u003c\/p\u003e\n\u003cdiv class=\"review-author\"\u003eTom R.\u003c\/div\u003e\n\u003cdiv class=\"review-location\"\u003eHome Gym — Brisbane, QLD\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- FAQ --\u003e\n\u003cdiv class=\"section-label\"\u003eCommon questions\u003c\/div\u003e\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003cdiv class=\"faq-list\"\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eWhat does FID mean for a weight bench?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eFID stands for \u003cstrong\u003eFlat, Incline, and Decline\u003c\/strong\u003e. 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eWhat is the difference between a flat bench and an FID bench?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eHow much weight can this bench hold?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eThis bench has a \u003cstrong\u003e250kg total load capacity\u003c\/strong\u003e — 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eIs this bench suitable for a small apartment or home gym?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eYes. 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eHow many adjustment positions does this bench have?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eThis bench has \u003cstrong\u003e6 backrest positions\u003c\/strong\u003e (including decline, flat, and 4 incline angles) and \u003cstrong\u003e3 seat positions\u003c\/strong\u003e. 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eIs this bench good for dumbbell training?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eYes — 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eDoes this bench require assembly?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eYes, but assembly is straightforward and requires minimal tools. Most users complete assembly in 15–25 minutes. All hardware is included in the box.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eCan I use this bench for decline exercises?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eYes. 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cdetails class=\"faq-item\"\u003e\n\u003csummary\u003eWhat is the best adjustable weight bench for a home gym in Australia?\u003c\/summary\u003e\n\u003cdiv class=\"faq-a\"\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- SHIPPING --\u003e\n\u003cdiv class=\"section-label\"\u003eDelivery\u003c\/div\u003e\n\u003ch2\u003eFast delivery across Australia\u003c\/h2\u003e\n\u003cp\u003eDispatched 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.\u003c\/p\u003e\n\u003cdiv class=\"shipping-grid\"\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eSydney\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e1–2 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eMelbourne\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e1–2 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eBrisbane\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e2–3 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eAdelaide\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e2–3 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003ePerth\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e3–5 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eGold Coast\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e2–3 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eNewcastle\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003e1–2 business days\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"shipping-card\"\u003e\n\u003cdiv class=\"shipping-icon\"\u003e📦\u003c\/div\u003e\n\u003cdiv class=\"shipping-city\"\u003eRegional AU\u003c\/div\u003e\n\u003cdiv class=\"shipping-eta\"\u003eEnquire at checkout\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003chr class=\"divider\"\u003e\n\u003c!-- RELATED LINKS --\u003e\n\u003cdiv class=\"section-label\"\u003eBrowse more\u003c\/div\u003e\n\u003ch2\u003ePair it with\u003c\/h2\u003e\n\u003cdiv class=\"related-links\"\u003e\n\u003ca href=\"https:\/\/247gymequipment.com.au\/collections\/dumbbells\" class=\"related-link\"\u003eDumbbells\u003c\/a\u003e \u003ca href=\"https:\/\/247gymequipment.com.au\/collections\/strength-equipment\" class=\"related-link\"\u003eStrength Equipment\u003c\/a\u003e \u003ca href=\"https:\/\/247gymequipment.com.au\/collections\/home-gym-equipment\" class=\"related-link\"\u003eHome Gym Packages\u003c\/a\u003e \u003ca href=\"\/collections\/weight-plates\" class=\"related-link\"\u003eOlympic Weight Plates\u003c\/a\u003e \u003ca href=\"\/collections\/power-racks-squat-racks\" class=\"related-link\"\u003ePower Racks\u003c\/a\u003e \u003ca href=\"https:\/\/247gymequipment.com.au\/collections\/clearance-gym-equipment-sale\" class=\"related-link\"\u003eClearance \u0026amp; Bundles\u003c\/a\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c!-- \/content --\u003e","brand":"247 Gym Equipment","offers":[{"title":"Default Title","offer_id":45154724086033,"sku":"2471086","price":290.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0756\/3201\/7681\/files\/bench3.webp?v=1773956135","url":"https:\/\/247gymequipment.com.au\/products\/fid-adjustable-weight-bench-sydney-australia","provider":"24\/7 Gym Equipment","version":"1.0","type":"link"}