A more compact version of the GFID71, the Body Solid GFID31 is currently one of the strongest workout benches available to buy for your own home gym.
This article takes a look at a number of important design features, together with the different attachment and exercise options that are available to help you decide if this is the best choice for your own home workouts.
Whether you are looking to buy a weights bench for a new fitness program or simply as an upgrade to your existing home gym, if you really want to get the most from your workouts there’s no better design than the FID bench.
FID stands for ‘Flat’, ‘Incline’, ‘Decline’, which acts as a quick way to identify the wide range of positions available.
One bench that falls into this category is the Body Solid GFID31, where you can adjust the back support angle, seat position, and even height of the padded foam rollers.
Where many benches provide an adjustable seat that moves independently of the front padded rollers, this particular design moves both the seat and leg supports at the same time.
This has the benefit of always being at the optimum position for keeping your lower body secure and preventing you from sliding down the bench during exercises at a decline setting.
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Body Solid GFID31 – Features Summary
- Over 1,000 lbs. capacity
- Specifically designed with a shortened base frame to fit perfectly in all Smith Machines, Power Racks, and Multi-Press Racks
- Power Racks, and Multi-Press Racks
- Improved design features quick, easy, solid, and secure 6-position ladder-style back pad adjustment
- Adjustable seat pad allows all size users to do bent knee sit-ups and ab crunches with proper lower back support and hip alignment
- Includes T-Bar Leg Hold Down Attachment
- Expandable for Leg Developer (#GLDA1), Preacher Curl Attachment (#GPCA1)
- Thick, rich, DuraFirm upholstery
- Includes wheels for easy mobility
- 22″H x 59″L x 27″W
- Light Commercial Rated Bench
Upper body workouts
Although the Body Solid GFID31 isn’t a bench that comes equipped with a variety of additional attachments, there are still a few that can be bought separately to extend the range of possible exercises.
If you wanted to buy these attachments at the same time as the main bench, you would need to make sure you could find the leg developer (reference: GLDA1) and preacher curl (reference: GPCA1).
With its high weight limit, there’s no reason why this bench can’t be used for heavy barbell workouts, as well as a full range of dumbbell exercises.
The following list is just a few of the more effective options for strengthening, growing, and toning your upper body muscles when combined with a set of free weights:
- Incline dumbbell press
- Decline sit ups
- Decline pec flys
- Incline hammer curls
- Dumbbell rows
- Elevated dumbbell lunges
- Lying tricep extensions
- Tricep kickbacks
- Seated dumbbell shoulder press
- Arnold press
Strength, stability, and transport
Another clear benefit of this bench is the high weight limit. With a maximum listed capacity of 1,000 lbs, the Body Solid GFID31 is designed with the same strength and stability as the benches found in many commercial gyms.
As well as the quality of the frame, one of the main reasons for being able to support so much weight is the design of the back support bar.
Where many benches rely on a cantilever or sliding carriage design, the simple ‘lift and lock’ method of adjusting the angle reduces the potential for any weak spots that would otherwise restrict the amount of weight it could support.
One final feature worth mentioning is the addition of transport wheels to the base stabilizer bar at the top of the bench.
If you’re frequently going to be moving this bench under a barbell rack or in and out of storage, this can be a huge help in reducing the effort it takes to move the bench from A to B.