How to use :- 1. Warm-up: Begin your workout with a proper warm-up, including some light cardio exercises and dynamic stretches to prepare your muscles for the upcoming exercise.
2. Position yourself: Sit or lie down on the bench, depending on the exercise you want to perform. Ensure that your body is properly aligned and your back is supported by the bench.
3. Grip and stabilize: If the exercise requires holding onto handles or bars, grip them firmly to maintain stability and control throughout the movement.
4. Perform the exercise: Follow the instructions for the specific exercise you want to perform. This may include pressing, pushing, or pulling motions. Maintain proper form and control the movement through a full range of motion.

Benefits :- Convenience: A bench with fixed weight eliminates the need to manually load or unload weight plates, saving you time and effort during your workout. It provides a pre-set weight load that is ready to use, making it convenient for quick and efficient workouts.