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In addition to a barbell, squat rack, and weight plates, a weight bench is an essential piece of home gym equipment, and there are thousands of different options to select from. There are adjustable benches, FID (flat, incline, and decline) benches, flat utility benches, and then a myriad of unique benches for specific movements.
“As a home gym owner and personal trainer, I use weight benches for bench presses, seated dumbbell and barbell work, triceps dips, step-ups, weighted leg raises, and, most importantly, a place to rest between sets,” says weightlifting coach and GGR Senior Director of Content Kate Meier.
RELATED: 3 Dumbbell Triceps Workouts
Our team of certified personal trainers, competitive weightlifters, and home gym equipment experts have tested more than 50 adjustable weight benches and fixed weight benches and rated them based on the following factors:
- Stability: Does the bench provide a stable foundation?
- Construction: Was it made with durable materials?
- Training experience: How did it feel when used for bench presses and other movements?
- Foam and covering: A good weight bench should have just enough padding to provide comfort, but not so much that it feels like you’re sinking into a pillow.
- Adjustability: If it’s an adjustable bench, how many adjustable positions are there?
In this guide, we’ll break down all of the options that we’ve tested and reviewed over the years and give you our recommendations for the best weight bench for different price points, space constraints, training goals, and strength levels.
The 12 Best Weight Benches for Your Home Gym
- Best Value Weight Bench: REP FB-5000 Flat Bench
- Best Budget Adjustable Weight Bench: Giant Lifting Adjustable Weight Bench
- Best Heavy-Duty Weight Bench: Rogue Monster Utility Bench 2.0
- Best Overall Flat Weight Bench: Fringe Sport Flat Bench
- Best Overall Adjustable Weight Bench: Titan Fitness TITAN Series Bench
- Best Incline/Decline Weight Bench: Force USA Pro Series FID Bench
- Best Folding Weight Bench: PRx Profile Folding Bench
- Best Weight Bench for Small Spaces: Ironmaster Super Bench Pro V2
- Best Weight Bench for Beginners: FLYBIRD Adjustable Weight Bench
- Best Budget Flat Bench: Bells of Steel Flat Utility Bench
- Best Nordic Bench: Shogun NORD-EX
- Best Amazon Pick: AmazonBasics Flat Weight Bench
How We Picked and Tested the Best Weight Benches
Properly recommending the best weight benches requires spending a large amount of time with your back on a lot of different bench pads.
And we have likely used, owned, and reviewed more weight benches than just about anyone in the world.
Research
As with all of our best-in-class Reviews, we first started by taking stock of what we had on hand. This includes all of the benches in Coop’s garage gym, his personal training studio, and his friends’ garage gyms where he stores other equipment.
After seeing what we had on hand, as well as reviewing the hundreds of benches that readers of Garage Gym Reviews have rated and reviewed on our Product Dashboard, we began to narrow down the list.
In addition, we researched all of the major marketplaces like Amazon, Walmart, and eBay, as well as the manufacturer sites like Rogue Fitness, Titan Fitness, REP Fitness, EliteFTS, and others.
The fact of the matter is, this was one of the clearest cut rankings we’ve ever done for a product category. Others, like barbells and bumper plates, were much more difficult to rank, but this was not so for benches (especially flat benches).
Testing
After compiling our list, we set out to use as many of these weight benches as possible using them for everything from bench presses (of course) to skull crushers, step-ups, and incline benching (for the adjustable ones). We also tested their weight capacity by placing heavy weights on top and put them through rigorous, albeit unnecessary tests such as dragging an AmazonBasics bench with a truck (it came out unscathed).
Best Weight Bench Video Review
Compare Side By Side
FB-5000 Flat Bench | GIANT Adjustable Bench | Rogue Monster Bench 2.0 | Fringe Flat Bench | TITAN Series Bench | Pro Series FID Bench | PRx Folding Bench | Super Bench Pro V2 | FLYBIRD Adjustable Bench | Bells of Steel Flat Bench | Shogun NORD-EX | AmazonBasics Flat Bench | |
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars. | ||||||||||||
Capacity | 1,000 lbs | 700 lbs | unlisted | 880 lbs | 1,000 lbs | 992 lbs | 1,000 lbs | 1,000 lbs | 800 lbs | 661 lbs | 500 lbs | 220.5 lbs |
Material | 11-gauge steel | Unlisted | 11-gauge steel | 11-gauge steel, foam padding | 11-gauge steel | Heavy-gauge steel tubing | Alloy Steel | 11- and 12-gauge steel | Steel | 14-gauge steel | 11-gauge carbon steel | Alloy Steel |
Adjustable? | — | — | — | — | — | — | ||||||
Declines? | — | — | — | — | — | — | — | — | — | |||
Bench Height | 16.9 inches | 17 inches | 17.5 inches | 17.5 inches | 17 inches | 17 inches | 19 inches | 17.2 inches | 18.8 inches | 17.3 inches | unlisted | 18.1 inches |
Bench Weight | 62 lbs | 62 lbs | 77 lbs | 64 lbs | 120 lbs | unlisted | 48 lbs | 65 lbs | 28.5 lbs | 37.2 lbs | 126 lbs | 21.6 lbs |
Warranty | 30 days on pads, 10 years on frame | Upholstery: 90 days; Frame: 10 Years | Limited Lifetime Warranty on Frame | 1-year warranty | 1-year warranty | Limited lifetime structural warranty | unlisted | 10 years | 1-year for frame, 30 days for pad | 180 Days on Upholstery; Limited Lifetime on Frame | Metal parts and welds: 3 years | 1 year |
Best Value Weight Bench: REP FB-5000 Flat Bench
Good for: Anyone at any fitness level looking for a high-value flat weight bench
Best Value Bench
REP FB-5000 Competition Flat Bench
Product Highlights
- Great price on a high-quality bench
- Compatible with REP Wide Pad or Thompson Fat Pad
- 3″ x 3″ 11-gauge steel provides solid construction
Pros & Cons
Pros
- Great price for a good value bench
- 3” x 3” 11-gauge steel
- Sturdy 3-post bench
- Nothing in the way of your feet when you bench
- Rated to 1,000 pounds
- Meets the IPF specs for length, height, and width
- Comes with a 4” thick pad on a plywood base with durable vinyl upholstery and the option to purchase an extra wide pad
- Comes with a handle and wheels
- Compatibility with 2 other bench pads including the extra wide and the Thompson Fat Pad
- Easily assembled in less than 20 minutes.
- Available in multiple colors and designs.
Cons
- Shipping not included in price
- Short manufacturer’s warranty
- Some assembly required
- 30-day return period and restocking fee applied to returns
Bottom Line
The Rep FB-5000 Flat Bench is the best value flat bench we've tested and reviewed. It offers an incredible combination of price and quality that many companies have overlooked for some time. With over 250 customer reviews, there is not 1 under 4 stars and most of those are for less than minor complaints. If you need a flat bench, this is the one we suggest. You could pay more, but it would still probably not be as good. Seriously.
Best Budget Adjustable Weight Bench: Giant Lifting Adjustable Weight Bench
Good for: Home gym owners who need an affordable adjustable bench that still performs well
Best Budget Adjustable Weight Bench
GIANT Lifting Adjustable Weight Bench
Product Highlights
- 6 back adjustments, 3 seat adjustments
- Affordable
- 700-pound weight capacity
- Can be stored upright
- Built-in wheels and knurled handle
- Three-post design
Pros & Cons
Pros
- Budget-friendly
- 6 back adjustments and 3 seat adjustments
- Upright storage
- Grippy padding
- Three-post design
Cons
- No decline capabilities
Bottom Line
The Giant Lifting Adjustable Weight Bench is a high-value weight bench that offers multiple adjustment points, grippy vinyl, and a decent weight capacity at an affordable price.
Best Heavy-Duty Weight Bench: Rogue Monster Utility Bench 2.0
Good for: Those looking for the crème de la crème of flat weight benches
Best Heavy-Duty Weight Bench
Rogue Monster Utility Bench 2.0
Product Highlights
- 3×3” 11 gauge steel
- Single column front foot
- Front handle and rear wheels for portability
- Safe upright storage
- Rubber feet for added stability
- Available in standard or shorty height
Pros & Cons
Pros
- Beefy and stable flat bench
- 11-gauge, 3" x 3" steel
- Shorty and tall versions
- Post instead of feet on the front
- Back feet have rubber caps for stability
- Designed to stand on a plastic cap for easy storage
- Wheels and handle for portability
- Powder-coated to prevent corrosion
- Lightweight but durable
Cons
- Textured powder coat may show scuffs and chalk easier
- Handle isn’t knurled
- Wobbles in vertical stored position
- Frame doesn't extend all the way to the end of the Fat Pad
- No washers included with the bench
Bottom Line
The Rogue Monster Utility Bench 2.0 is one of the best flat benches we've reviewed. For under $350, you're getting a sturdy and customizable bench made from U.S. steel and three bench height and two pad type options (standard and fat pad). "This is the most stable or one of the most stable flat benches I’ve ever used,” says Coop Mitchell, founder of Garage Gym Reviews and a home gym equipment expert.
Best Overall Flat Weight Bench: Fringe Sport Flat Bench
Good for: Someone who wants a basic flat bench with a high weight capacity at a decent price
Best Overall Flat Bench
Fringe Sport Flat Bench
Product Highlights
Pros & Cons
Pros
- Budget-friendly
- Easy to assemble
- 880 lb weight capacity
- Heavy foam padding
Cons
- No incline/decline
- No storage options
Bottom Line
The Fringe Sport Flat Bench is a budget-friendly and heavy-duty flat bench that’s easy to assemble and capable of withholding up to 880 pounds.
Best Overall Adjustable Weight Bench: Titan Fitness TITAN Series Bench
Good for: Those who want an incredibly versatile and high-value adjustable bench
Best Overall Adjustable Bench
Titan Fitness Titan Series Adjustable Weight Bench
Product Highlights
- 9 back pad positions, 3 seat positions
- Ladder-style adjustment
- Upright storage
- 1,000-pound weight capacity
- Rear wheels and knurled handle for easy portability
Pros & Cons
Pros
- Space-saving design
- 1,000-lb. weight capacity (600 lbs. when angled)
- 9 bench pad positions, 3 seat positions
- Can be stored upright
- Three-post design for better foot placement
Cons
- Heavy
- No decline settings
Bottom Line
The Titan Fitness Titan Series Adjustable Weight Bench is a heavy-duty bench that can act as a flat or incline bench, and support up to 1,000 pounds when flat.
Best Incline/Decline Weight Bench: Force USA Pro Series FID Bench
Good for: Lifters who want a fully adjustable weight bench with a good weight capacity
Best Incline/Decline Bench
Force USA Pro Series FID Bench
Product Highlights
- Can be used as a flat, incline, decline, Military press, and abdominal bench (-10 to 75 degrees)
- 8 backrest positions, 6 seat positions
- 992-pound weight rating
- Ladder-style adjustment
- Lifetime structural warranty
Pros & Cons
Pros
- Flat, incline, decline bench
- Nearly 1,000-pound weight capacity
- Three-post design for optimal foot placement
- Lifetime structural warranty
- 8 back positions and 6 seat positions
Cons
- No 90-degree adjustment
Bottom Line
The Force USA Pro Series FID Bench combines five benches in one, with 14 total adjustment positions and a nearly 1,000-pound weight rating.
Best Folding Weight Bench: PRx Profile Flat Folding Bench
Good for: Those who need a foldable bench to optimize their floor space
Best Folding Weight Bench
PRx Folding Flat Bench
Product Highlights
- Foldable flat bench that can be easily secured to your wall
- Allows the bench to be easily stowed away when not in use
- Not the best, but a good enough pick if saving floor space is a high priority
Pros & Cons
Pros
- Compact
- Sturdy design
- Great value, at around $400
Cons
- Not adjustable (although they have it as a more expensive option)
- Requires putting holes in walls and is permanently affixed
- Only comes in black
Bottom Line
The PRx Folding Flat Bench is a compact piece of equipment that can be drilled into your wall, allowing you to easily stow your flat bench when not in use.
Best Weight Bench for Small Spaces: Ironmaster Super Bench Pro V2
Good for: Lifters who want an adjustable bench that can do it all
Best for Small Spaces
Ironmaster Super Bench Pro V2
Product Highlights
- Extremely stable, durable and versatile flat-incline-decline bench
- Lower height profile (17.2″ in flat position)
- Revised locking ring system
- Commercial grade high-density back pad
- Transport wheels and additional Ironmaster PRO attachment options
Pros & Cons
Pros
- IPF height (17.2 inches tall)
- Compact and lightweight (64 pounds without seat, 68 pounds with seat)
- 11- and 12-gauge steel frame
- Wide base and large footpads increases stability
- 11 lockout angles give you incline, decline, flat and upright positions
- Compatible with most Ironmaster PRO attachments
- High-density, commercial grade pad is very dense/firm
- Free shipping
- Some parts come pre-assembled
- Vertical storage
- Great warranty (10 years)
Cons
- 10.25-inch width back pad may be narrow for some
- No handle to assist with transport and storage
- The seat does not have its own adjustment and is always at a 90 degree angle
- Some reviews reported that the tapered seat is narrow and uncomfortable
- Upholstery on back seat is not non-slip
Bottom Line
The Ironmaster Super Bench PRO is undoubtedly a well-constructed, sturdy, and extremely versatile bench that is a great option for most home gym users. However, if a narrower back pad and seat is something that bothers you, this bench may not be your cup of tea.
Best Weight Bench for Beginners: FLYBIRD Adjustable Weight Bench
Good for: Anyone on a budget who still wants a functional adjustable bench
Best Weight Bench for Beginners
FLYBIRD Adjustable Workout Bench
Product Highlights
- High-value weight bench
- Comes with a number of adjustment positions, including incline and decline, and a foot pad
- Can hold up to 800 pounds of weight
- Folds to around 30 inches
- Should last a number of years
Pros & Cons
Pros
- Extremely affordable, at around $150
- Only weighs 29 pounds, and it folds for easy storage
- Offers decline and incline adjustment positions
Cons
- Customers still complain of the bench being a bit too tall for some users
- Max weight limit is 800 pounds, which may be too light some lifters
- Pad gap between back and seat pad is around 2 inches
Bottom Line
An affordable, high-value, and compact weight bench, the FLYBIRD Adjustable Workout Bench is a great pick for those who aren't focused on lifting super-heavy weights.
Best Budget Flat Bench: Bells of Steel Flat Utility Bench
Good for: People who just want a basic and affordable flat weight bench
Best Budget Flat Bench
Bells of Steel Flat Utility Bench
Product Highlights
- Under $200
- 661-lb weight capacity
- Lightweight
- 2″ thick pad
Pros & Cons
Pros
- Under $200
- 661-lb weight capacity
- Stable
- 2" thick pad
- Lightweight
Cons
- Four-leg design isn't best for benching
- Uses thinner steel
- Only 180-day warranty for upholstery
Bottom Line
An ultra-affordable and surprisingly durable weight bench that's great for beginners, people who don't plan to lift heavy, or those who are on a budget.
Best Nordic Bench: Shogun NORD-EX
Good for: Those who want to focus on leg day
Best Nordic Bench
Shogun NORD-EX
Product Highlights
- 2 machines in 1
- Nordic curl bench and back extension machine
- Fully adjustable to fit most people
- Compact footprint at 41” x 25”
- 11-gauge carbon steel main frame
- Custom-molded self-skinning polyurethane foam
- 35- to 55-degree adjustments for back extension
- 15, 30, or 45 degrees for assisted Nordic curls
Pros & Cons
Pros
- Adjustable angles for back extension and assisted Nordic
- High-quality, heavy-duty materials
- Compact footprint
- Able to store with caster wheels and handle
- Innovative design
- Free shipping in the Continental U.S.
Cons
- Expensive
- Ships in 3 separate boxes
Bottom Line
A truly innovative product, the NORD-EX is a fully adjustable Nordic bench that can be converted into a fully adjustable back extension machine. Able to adjust in multiple angles for a back extension as well as an assisted Nordic curl, the NORD-EX can also be folded and stored away, leaving it a very compact footprint when not in use. At just under $1,000, it’s a bit pricey, but the innovative design is built with quality, heavy-duty materials.
Best Amazon Pick: AmazonBasics Flat Weight Bench
Good for: Those looking for an incredibly inexpensive bench that still offers some value
Best Amazon Pick
AmazonBasics Flat Weight Bench
Product Highlights
- Priced under $50 shipped free with Prime
- 17.1″ height makes it right around IPF Powerlifting Standards
- Tested with heavy weight with no issues
Pros & Cons
Pros
- At under $50 shipped most often, the AmazonBasics Flat Weight Bench is one of the cheapest benches available.
- There's nothing flashy about it, it just works.
- 17.1" height makes it right around IPF Powerlifting Standards.
- Although the weight limit is low, we tested it for much more than what they suggest without any issues.
Cons
- Low suggested weight limit.
- Weak gauge steel.
- Short warranty.
Bottom Line
The AmazonBasics Flat Weight Bench is an extremely cheap bench that does what it's supposed to do. In our review, we found it to hold more weight than expected, be more sturdy than expected, and just overall well worth the price. If you want a cheap weight bench that just works (and don't mind the low weight limit) this is your best bet.
What Makes Weight Benches Worth It?
If you’re still wondering why we, and just about everyone else, put weight benches at the top of their home gym shopping list, here are just a few reasons:
Versatility
Benches can, of course, be used for pressing movements, but they can also be used for pulling exercises such as seal rows and dumbbell rows, can act as a platform for step-ups, and if you have an adjustable bench, can help you target different muscle groups.
Support
A weight bench is going to put your body in a more optimal position for all sorts of movements, especially compared to doing them on the floor or sitting without a backrest.
Maximize Return on Dumbbells and Barbells
A weight bench will allow you to do more moves with the other home gym equipment you have, especially barbells and dumbbells.
RELATED: Best Adjustable Dumbbells
Maximize Your Strength Training
The bench press is the undisputed greatest upper body strength training exercise ever created. There’s a reason it’s one of only three lifts used in powerlifting. There’s a reason the 225-pound Bench Press Rep Test is judged as part of the NFL Scouting Combine (the all-time Rep record stands at 51 reps by the way.)
And, there’s also a reason that nearly every home gym in the known universe has a weight bench of some shape or form. There are few that would argue against the efficacy of heavy bench presses for increasing strength and muscle mass.
Flat Benches vs Adjustable Benches
There’s some debate on which should be purchased in terms of fitness equipment: a flat bench, adjustable bench, or both?
Unfortunately for most reading this, you’re likely looking at getting one or the other. Although we’d love to recommend to all of our readers that you should have as many benches as possible, the fact of the matter is that there’s little need or even want for most people to have more than a solid flat bench and a versatile adjustable bench. So which should you choose?
Let’s break both of them down a bit.
The Flat Bench
First off, the flat bench is vastly superior to the majority of adjustable benches (also known as incline benches, FID–flat, incline, decline–benches, and decline benches; all of which will be used interchangeably throughout this review) on the market.
A flat bench, thanks to its no-frills design, is rock-solid making it great for benching with both a barbell or adjustable dumbbells (as well as other implements like kettlebells, Fatbells, and CMBs), and can also be used for other full-body workout movements like dumbbell rows, plyo box jumps, box squats. If so desired, it can be stacked on plates for seal rows. Simplicity is great for its cost-savings and reliability.
RELATED: 3 Dynamic Bench Workouts
However, the flat bench isn’t perfect, because it doesn’t offer quite the versatility of the adjustable bench.
The Adjustable Bench
For most lifters, the adjustable bench does everything a flat bench does, as well as it does, but also has increased multipurpose functionality.
Now, someone who has spent a lot of time with their back on a bench pad knows that a flat utility bench with a welded spine and a high weight capacity is superior to an adjustable bench that rocks, flexes, and has a much lower capacity for slag iron.
With this said, we suggest an adjustable bench for most people. If you’re into powerlifting, compete in a strength sport, or just want to know that you’re using optimal equipment, you should get both.
An adjustable bench, though, will allow trainees the ability to increase their exercise selection dramatically, target different primary movers, and never have to Macgyver something because they lack the equipment for the movements they want to do. According to an October 2020 study1, the range of angles provided by an adjustable bench can help activate the pectoralis major and anterior deltoid differently, with a flatter angle hitting the pecs more, and an upright angle approaching the shoulders more.
RELATED: How to Build a Powerlifting Home Gym
So, should you get an adjustable bench or just a flat bench? Beginners who are just getting into strength training or aren’t sure what to do should just go with one of our budget flat bench picks.
Others who know their way around the gym a bit would be fine with just an adjustable bench. Those that compete, like having a lot of versatility, or are just gear heads like me should get both.
Best Adjustable Weight Bench Video Review
Other Types of Benches
Although flat and adjustable benches are the most popular, they’re not the only types on the market. Here are others you might run into.
Olympic weight bench: An Olympic weight bench typically comes with some kind of rack attached to the bench, which is usually a little wider than normal weight benches that are free-standing.
Folding weight bench: A bench that can fold for easy storage, but typically has a lighter weight capacity than your average weight bench
Preacher curl bench: This bench comes with an attachment that allows the user to fully execute the preacher curl.
RELATED: Build Your Own DIY Weight Bench
What To Look For In A Weight Bench
If you’re looking for the best weight bench for your home gym, the first step is deciding if you need an adjustable bench, or a flat utility bench. Then, there are a few more factors you should consider before you purchase.
Materials
The overall construction of a weight bench is related to which materials are used and how they’re combined from an overall perspective. The question here is, how does the construction of the bench compare to its cost? I like to look for 11-gauge or other heavy-duty steel. If there is a lot of plastic, move on.
Size
Give consideration to the measurements and size of the bench, especially if you’re limited on space or want to use the bench with a power rack or other home gym.
Range of Motion
As with any exercise, you want to make sure you get full range of motion (or allowing your joints and muscles to go through a full movement), and when it comes to weight benches, that means allowing your feet to be firm on the ground and the barbell in a place where it’s not too far for you to reach but also not too close.
Accessories and Attachments
Most weight benches are just benches, but many (including some on our list) allow for attachments like a preacher curl pad to be added. Most of the time these are unnecessary but they do help to increase the value and versatility of a bench.
Weight Capacity
Regardless of whether the weight bench is flat or adjustable, it should have a weight capacity that allows the trainee to increase the weight they’re lifting without fear of damage to the bench. Up to a point, a bench should also increase its weight capacity in accordance with the asking price.
The average bench might support about 600 pounds, but the quality ones will be rated for 1,000 pounds or more. That’s higher than most of us will likely ever need for our weight training, but it’s nice to have goals.
Warranty
Does the bench come with a warranty? Does the company selling the bench have a history of servicing warranties and will they be around for as long as the product is warrantied? You’ll see a lot of benches come with 10 years to up to a lifetime warranty. Stay away from benches only guaranteed for a year.
Shipping/Packaging
Does the equipment come in beat-up cardboard boxes often? Is the shipping timely? I often hear from readers about issues in regards to their shipments and it can play a big part in the equipment if parts are missing or there are broken pieces.
Also, factor potential shipping costs into the overall price of the equipment. Some of these benches have attractive prices but level out once you account for shipping.
Assembly
A lot of home gym equipment is made overseas today, and as such, things often come disassembled with a lot of nuts and bolts and assembly required on the user’s end. The amount of assembly required should reflect the price point. Benches are typically pretty easy to assemble.
Bench Height
The IPF standard is 17 inches from the floor to the top of the bench, and this is what we prefer. It’s harder to have a 17-inch-high benchtop on an adjustable bench due to the mechanisms required for inclining the top, but the closer the better. The reason you don’t want an extremely tall benchtop is that it’s difficult to arch during the bench press, which is what most powerlifters do.
Foam Density
The foam, or cushioning, used on the bench pad should be dense enough to provide stability, but soft enough to allow for comfort. If you’re shopping online, that’s not an easy thing to test. You can take my recommendations and read user reviews for starters.
“A good bench will provide you with a sturdy pad that you actually use as leverage to push against while you exercise,” says weightlifting coach Kate Meier. “Kind of like pushing your feet into the ground as you stand up out of a squat. Too much cushion, and you risk sinking into the padding and getting out of alignment or losing your bracing.”
Vinyl Grippiness and Durability
The vinyl on the benchtop should be grippy to allow the trainees’ traps and shoulders to dig into the bench without sliding. The vinyl should also be durable to last years without ripping or overly stretching. This is another factor that you either have to test in person, take my word for it, or read user reviews.
Stability
The more stable the bench, the better—obviously. I am a big fan of flat benches that have a single post on the front leg to allow the trainees’ feet to push under them, but it does often come with a sacrifice in stability. Adjustable benches should be stable at all incline seat positions, especially if they’re going to be used with attachments for things like declining sit-ups.
Ease of Use
If the bench is flat and light, it’s pretty easy to move around without a handle and wheels. However, if it’s heavy, has movable components, or is just awkward, wheels aren’t just wanted, but needed. Nearly every adjustable bench should have wheels and a handle.
Seat and Back Pad Adjustment Positions
The more positions for the back pad and seat pad to be adjusted to, the better. It’s also nice if the back positions have markings for the pad angle in degrees (laser-cut is superior to stickers), and if the angles are available at different positions like 30, 45, and 85 degrees.
Pad Compatibility
Most bench frames use a standard pad mount pattern. The reason this matters is that there are now more third-party bench pads available, and if your bench frame doesn’t stick to a standard mounting pattern, you won’t be able to use the pads.
Other Weight Benches We Researched
There are quite a few weight benches we’re aware of, but have either not tested or just don’t recommend. Here’s just a few of them:
Bowflex 5.1s Stowable Weight Bench: This bench actually offers a good amount of features, including both incline and decline positions. It can also be easily stored upright for those tight on space. It’s $450, but only has a weight capacity of 600 pounds.
Marcy Multi-Position Workout Utility Bench: The maximum weight capacity of this bench is only 300 pounds, so we can’t see how many home gym owners would find use out of this bench. That aside, it does offer incline and decline adjustment positions, and can fold flat for easy storage.
Weider Platinum Standard Weight Bench: It’s ironic that a product named after the man who popularized bodybuilding is, to put it frank, not one we’d recommend for bodybuilders. This bench has a 410-pound weight capacity, is made with cheap materials, and only comes with a 90-day parts and labor warranty.
Escape Fitness Multi Purpose Fitness Station Deck: This “bench” (a term we use lightly) is fine if you’re someone who’s focused on bodyweight or bootcamp-style workouts, but it’s not one we’d suggest for those interested in strength training. It can be turned into a ramp, comes with resistance band pegs, and internal storage.
NordicTrack Workout Bench: To be honest, there’s not that much information about this bench online but the few reviews we were able to find were not complimentary. Users complained of difficult assembly and an unstable finished product.
Everyday Essential Steel Frame Flat Weight Training Bench: If you really need a weight bench and don’t want to spend a lot of money, this $40 bench should get the job done. It’s rated for 600 pounds, and according to online reviews holds up pretty well during use.
PASYOU Adjustable Weight Bench: At just a little more than $100, this bench offers incline and decline adjustments and can reportedly hold up to 500 pounds. And with close to 7,000 5-star Amazon reviews, it seems to have a lot of fans. One reviewer said it pretty bluntly: “Holds Thicc Boys.”
Rogue Combo Rack: While this is a heavy-duty, quality combo of a bench and a squat rack, the $3,000 price tag was just too much for us to get past.
The Tib Bar Guy Nordic Weight Bench: While this is a highly-versatile and affordable bench, it’s just not comfortable or durable enough for things like bench pressing. If you’re just using your bodyweight, then this is a good choice.
Weight Bench Exercises
So you have your weight bench—now it’s time to put it to use. Certified personal trainer and GGR performance editor Anthony O’Reilly has picked his top five weight bench exercises to get the most out of your newest piece of home gym equipment.
Bench press
The bench press is a classic because it’s effective, pretty simple to do, and can be done with multiple pieces of equipment. While it’s most commonly done with a barbell and weight plates, you can take the same principles and use dumbbells or kettlebells. We’ll go through our tips for a barbell bench press, since it’s the most common.
How to do it:
- Lie on your bench and place your feet on the floor, making sure your eyes are parallel with the bar.
- Grab the bar with your arms slightly more than shoulder-width apart, breathe in, engage your core, and bring your shoulder blades together as you lower the bar to your chest (most people go for the nipple line, but do what feels comfortable for you).
- Hold for a second, and push the bar back to its starting position.
- Inhale on the descent, and exhale on the ascent.
- Repeat
One-arm dumbbell row
One-arm dumbbell rows allow you to target your back muscles and are a unilateral exercise, which allows you to target one side of your body at a time. These can be beneficial for correcting strength or muscle imbalances, so you’ll often see professional bodybuilders doing these types of movements.
How to do it:
- Put your knee and hand on a weight bench. Place the other leg to the side and grip a dumbbell with the hand not on the bench.
- Put your back in a neutral position and hold the dumbbell with a neutral grip (palm facing in).
- Row the weight up the side of your body until you feel your back muscles contract.
- Pause, then lower the weight to the starting position and repeat for as many reps as needed.
- Repeat with the other side.
Bulgarian Split Squats
Weight benches are often thought of as a piece of equipment for upper-body exercises, but they can serve a purpose during leg day as well. Bulgarian split squats are one of the most grueling yet muscle-building exercises that personal trainers love to “punish” their clients with (trust us, the gains and mobility improvements will be worth it).
How to do it:
- Have your back facing a flat weight bench. Place two moderately heavy dumbbells in your hand.
- Place one foot on the bench, and bend your front leg to slowly descend until your front knee reaches a 90-degree angle.
- Pause, then push with your front heel to the starting position.
- Repeat on the other side.
Dumbbell Pullover
The dumbbell pullover was a staple of Arnold Schwarzenegger’s workouts when he was in the midst of his legendary Mr. Olympia run. It’s great for targeting upper-body muscles like your pecs, lats, triceps, and serratus anterior, on top of being great for shoulder and core stability.
How to do it:
- Lie on a flat bench with your head just at the end, ensuring your knees are at a 90-degree angle and your core is engaged.
- Keep your shoulders and knees parallel with each other with your elbows softly bent, and lower your arms behind your head.
- Lower the weight to your desired depth, and pull it over back to the starting position.
Triceps dips
The best part of triceps dips is that they don’t require any extra equipment. All you need is your body weight and the bench to target your arms.
How to do it:
- Sit on the edge of the bench with your feet on the floor. Place your hands on the bench shoulder-width apart with your fingers facing frontward.
- Walk your feet forward.
- Bend your elbows to a 90-degree angle, then push back up to the starting position.
Best Weight Benches FAQs
Are weight benches worth it?
Weight benches are arguably some of the most essential pieces of any home gym. They can be used for a variety of movements, and can support you no matter your training goals.
What benches do gyms use?
It really depends on what type of gym you go to, but most commercial gyms will have a flat weight bench with a rack, a few flat weight benches, and a couple of incline weight benches. Specialty gyms, like powerlifting gyms, will have benches more equipped for the type of athlete they cater to.
Should I buy a flat bench or an incline bench?
If you have the space and budget for it, we recommend an incline bench because it provides better value by allowing you to hit muscle groups at different angles.
Why are weight benches so expensive?
While there are some affordable weight benches out there, the better ones tend to be a little pricy because they’re made of durable materials that won’t give out on you while lifting, can be used for many years, and can withstand a lot of weight.
References
- Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
Further reading
Our Bowflex 1090 review gives you the good, bad, and ugly of these adjustable dumbbells. Read more
It may seem like a small movement, but the inchworm exercise can pack a mighty punch! Learn how to do it and why in our comprehensive guide. Read more
Learn how to do the reverse fly exercise with our step-by-step guide. Read more
If you find yourself heated, consider exercise for anger management—it may be just what you need to alleviate negative emotions. Read more