Learn How to Build Strength With The Marcy Weight Bench

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Written By fatnfix

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Introduction of Marcy Weight Bench

As someone who loves working out at home, I’ve tried my fair share of weight benches over the years. Marcy weight benches have become my go-to for their durability, versatility, and just overall high-quality construction. In this article, I’ll share my experiences using Marcy benches and provide tips on how to choose the right one, set it up properly, maintain it, and get the most out of your workouts.

What Makes Marcy Weight Benches Stand Out

Of all the brands on the market, Marcy consistently impresses me with the stability and robustness of their weight benches. The heavy-duty steel frames provide rock-solid support without any wobbling, which gives me confidence when lifting heavy. I also appreciate how Marcy uses high-density foam padding on the seats and backrests. It makes a big difference in keeping you comfortable during long workout sessions compared to benches with thinner padding.

Little design touches also make their benches easier to use. For instance, the wheel systems on some Marcy models are a back saver when I need to reposition the bench across my garage gym. The pull-up bars and leg hold-down brackets nicely expand the types of exercises I can do. I get a lot more bang for my buck with these “extras” versus simpler flat bench options.

Choosing the Right Marcy Weight Bench


With Marcy offering several bench styles, you’ll want to consider a few key factors when deciding which model works best for your needs:

  • Adjustability – I prefer an adjustable bench so I can switch up the angles and work different muscle groups. Decline positions are great for abdominal moves while inclines hit your upper pecs hard on presses. Just be mindful of your ceiling height if using a bench in a low basement.
  • Weight capacity – Make sure to choose a bench rated for at least 600 lbs capacity if you plan on lifting heavy. I made the mistake of buying a “beginner” low-capacity bench when I first started, only to upgrade 6 months later when I wanted to push my strength gains. Learn from my mistake!
  • Portability – I’ve found the built-in transportation wheels on Marcy’s benches make it easy to reposition the bench effortlessly. This comes in handy in my smaller home gym when I need to move stuff around to access different workout areas.
  • Add-ons – I prefer benches that come with multi-grip pull-up bars, leg hold-down brackets, and even storage posts. The more you can use a single bench, the better value in my opinion. Just be sure to measure your space first – some of the larger benches may not fit in a smaller room.

Properly Setting Up Your Marcy Weight Bench

You’ll want to spend a few minutes setting up your Marcy weight bench properly right out of the box. Here are some tips I follow in my home gym:

  • Clear enough space around the bench so you have room to safely complete your exercises through a full range of motion.
  • Double check that all nuts and bolts are fully tightened before using the bench. I learned this lesson after a backrest adjustment came loose mid-set! Not fun.
  • Adjust the seat and backrest to your desired incline or decline angle. I like to start flat until I get warmed up.
  • Securely attach all additional accessories like the leg hold-down braces, spotter catches and pull-up bar before jumping into your workout.
  • Use a protective mat under the bench to keep your floors looking nice. Dropped weights can scratch up laminate flooring.

Maintaining Your Marcy Weight Bench

Like any quality fitness gear, Marcy benches do require some periodic maintenance to keep performing at their best. Here are a few easy habits I follow:

  • Wiping down the bench with sanitizing wipes after each session to prevent sweat and dirt build-up.
  • Lubricating movable parts monthly with a silicon spray lube to keep the adjustments gliding smoothly.
  • Checking and tightening bolts weekly – especially on adjustable components.
  • Inspecting the upholstery for tears and replacing damaged sections promptly.
  • Storing on protective mats/padding when not in use to avoid scratches and rust.

I also try to take apart and deep clean my Marcy bench about twice a year. It’s amazing how much dust and grime can collect under the upholstery over months of use!

Best Exercises for Marcy Weight Benches


The versatility of Marcy benches allows you to train your whole body. Here are some of my favorite exercises:

  • Chest You can’t go wrong with the classic bench press and its variations. Adjusting the incline hits different areas of the chest. A decline bench makes the lower pecs work hard.
  • Shoulders – Seated shoulder presses are a staple in my routine. I also like to mix in Arnold presses where you rotate the dumbbells as you press upwards. This adds an extra shoulder challenge!
  • Back – Rows are essential for back development. Using a neutral grip works the lats through a great range on bench rows. The underhand grip hits the mid-back more.
  • Arms – Preacher curls isolate the biceps beautifully. Triceps extensions with a dumbbell or EZ curl bar are ideal for triceps growth.
  • Abs – Decline sit-ups holding a weight plate blast my abdominals. Leg raises also torch my abs when anchored beneath the leg brace.
  • Legs – Elevating your rear foot on the bench during Bulgarian split squats is brutal! Step-ups holding dumbbells build power and stability.

Incorporating Cardio

Most Marcy benches focus on strength training. But you can easily add some cardio to your workouts by:

  • Jumping rope between sets
  • Bodyweight squat circuits
  • High knees or butt kickers
  • Burpees
  • Kettlebell swings

This boosts calorie burn and keeps your heart rate elevated for better conditioning.

Sample Marcy Weight Bench Workouts

Here are two Marcy weight bench routines I’ve had great results with:

Beginner Full Body Warm-up: Row 5 minutes

  • Bench press 3 x 10
  • Lat pulldown 3 x 12
  • Shoulder press 3 x 12
  • Bicep curls 3 x 10
  • Tricep extensions 3 x 10
  • Crunches 3 x 15

Intermediate Push-Pull Split

Push Exercises:

  • Incline bench press 4 x 6
  • Standing shoulder press 4 x 8
  • Triceps dips 3 x 10

Pull Exercises:

  • Bentover rows 4 x 8
  • Lat pulldowns 3 x 10
  • Bicep curls 3 x 12
  • Plank for 60 seconds between all sets

I hope these practical tips from my own experience are helpful for anyone considering a Marcy weight bench. Their excellent quality has made my Marcy bench a workout staple in my home gym for years. If set up and used properly, a Marcy weight bench is a solid, long-term investment for your health and fitness goals.

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