This is how gym OGs adjust a bench.

We all know that feeling, right? You've just pushed through a grueling set, muscles are burning, and all you want to do is collapse. But then, you remember you need to adjust the bench for your next exercise. Suddenly, that simple task feels like another workout in itself! Fumbling with levers, bending over awkwardly, and trying to hoist a heavy bench back and forth can drain what little energy you have left. I totally get it – I used to waste so much energy fighting with gym benches, wondering if there was an easier way. That's when I learned a secret from a seasoned gym-goer, a true 'OG,' about adjusting benches not with your hands, but with your feet! It sounded strange at first, but it makes so much sense. Those sturdy pegs you often see at the bottom or sides of the bench? I used to think they were just for decoration, or maybe for my hands to grip, but boy was I wrong! They're actually designed for your feet to leverage, making adjustments incredibly smooth and efficient. Here’s how I do it, and how you can too, to save your energy for your lifts: Position Yourself: Stand at the end of the bench where the adjustment mechanism (usually a pin or lever) is. Place one foot firmly on the base of the bench, near the adjustment pegs. Engage the Pegs: Use the other foot to hook onto one of the adjustment pegs. This is where the magic happens – your foot becomes your lever! Release and Adjust: While applying gentle pressure with your foot on the peg, use your hand to pull the adjustment pin or lever. Instead of lifting the entire bench with your arms, you're using your leg strength to guide it up or down. Lock It In: Once you’ve moved the bench to your desired incline or decline, release the pin and ensure it locks securely into place. Give it a little wiggle to double-check stability before you lie down. This technique is a lifesaver, especially for exercises like incline bench press, seated shoulder press, or even specific curl variations. It’s not just about saving energy; it also helps maintain your focus. Instead of getting frustrated with a stubborn bench, you can quickly make the adjustment and mentally prepare for your next set. Plus, it just looks smoother and more confident – like you know what you’re doing! While many benches use a simple pop-pin or lever system that benefits from this foot-assisted method, some modern gyms might have hydraulic or slider benches. Even with these, understanding how to apply controlled pressure with your feet can help guide the bench or stabilize it more effectively during adjustment. Always remember to check if the bench is fully locked before putting any weight on it. Safety first, always! So, next time you’re at the gym and feeling drained after a killer set, remember this little trick. Let your legs do the heavy lifting for the adjustment, not your tired arms. You’ll be surprised how much difference it makes!