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There are four things in nearly every home gym: a barbell, squat rack, weight plates, and a weight bench. These are the essentials and because of this, each one of these categories has 1,000’s of different options to choose from. For weight benches in particular, there are adjustable benches, FID Benches, flat utility benches, and then a myriad of unique benches for certain movements. In order to distill all of the options that we’ve tested and reviewed over the years, this bench guide is here to give you our recommendations for the best weight benches at every price point and strength level.
The Rep Fitness FB-5000 Flat Bench is the best flat bench currently available for most people. We've done multiple in-depth reviews on the FB-5000 simply because we like it that much. Rep is absolutely dominating most other companies in terms of great value benches and this is their magnum opus. When you factor in the number of great features and detailed thought that went into to the FB-5000 and compare it to the price point as well as the price point of the competition, it's no wonder that this bench received over 80% of votes when we asked the Garage Gym Community what the "best flat bench for most people" was.
The FB-5000 is a competition style flat bench with a 3-post, heavy-duty design capable of handling poundages above 1,000 LB with a built-in handle, wheels, and a thick foam pad. Details like grippy vinyl to help push against during the bench press, a single post on the front leg and a universal mounting system make this a winner. For a majority of our readers, if you're looking to add a utility weight bench to your home gym, this is the one we recommend. You can spend more and get a bit more refinement, but functionally, this is about as good as it gets.
If you like the FB-5000 but don't need as high of weight capacity and want to spend a bit less then the Rep FB-4000 Flat Weightlifting Bench is a very similar bench with lower gauge steel and therefore weight capacity.
Rep has taken the top spot for both the flat bench and adjustable bench categories this year. This is a pretty rare occurrence, but it's hard to deny their supremacy in making great value benches. The Rep AB-5200 Adjustable Bench builds on the success of the FB-5000 and uses features like an IPF approved height of 17", grippy vinyl, and front post design that allows the feet to be tucked underneath during the bench press.
In addition to the aforementioned features, the AB-5200 uses a ladder-style adjustment system with laser-cut numbers, stainless steel details on the handle and logo, overbuilt caster wheels for easy maneuverability, as well as stand up post that allows the bench to get out of the way in a garage gym. We've loved using the Ab-5200 and despite having benches that cost twice as much, we still use this one often. This category wasn't as obvious to pick from as the flat bench was, but for most, this is the best adjustable bench we suggest.
The Rogue Monster Utility Bench 2.0 has a soft spot in my heart. It's a very similar bench to the FB-5000 from Rep Fitness, but offers some additional details that are unique and still haven't fully been released. We actually have two of these benches because we initially bought the original design to review, said it needed improvements, and then within a couple of weeks received an upgraded version with our requested mods. As of this writing, the upgraded version is still yet to be for sale, but we're hoping that will change soon.
The Monster Utility Bench 2.0 utilizes multiple pad options, including the almighty Thompson Fat Pad, with a 3-post design, wheels on the back and a handle on the front, as well as the ability to stand up to store away (something the Rep FB-5000 doesn't include.) We're big fans of the bench, but it's much more expensive than our Top Pick (due to it being made in the USA of US-sourced steel.) If you like the FB-5000, then you'll love the Monster Utility Bench 2.0, if and only if you don't mind the extra cost.
The Rogue AB-3 Adjustable Bench is an outstanding FID bench that has the ability to use flat, incline, and even decline positions with the available leg roller attachment. The AB-3 is based on a time-tested design that was originally made by Tom Eilerman at Nebula called the 1080 Awesome Utility Bench. Rogue bought most of Nebula's designs, including this bench, and added some upgrades.
The AB-3 uses premium materials throughout including a durable and somewhat grippy vinyl top with ultra high-density foam, 11-gauge steel and is completely made in the USA. The height of the bench from the ground is 18", which is a bit taller than we prefer, but most won't notice it, and there are a plethora of angles including 9 for the back pad and 6 for the seat. If you want an upgrade to our top pick, this is a great option.
We've tested and reviewed the Rogue Flat Utility Bench 2.0 over the course of five years and still like it as much as we did on day one. It's sturdy, has a fully welded spine, and simply works as well as any utility weight bench. There are certainly some benches that have come to market since its release that have improved upon what Rogue's created and even surpassed it, but this is a time tested design being used and abused in CrossFit Boxes and home gyms the world over.
As with many Rogue products, the Flat Utility Bench 2.0 is made in the US with a great warranty and has an extremely high max weight capacity. Due to it being fully welded, some people do have issues with it sitting flat on uneven floors due to their not being leveling feet, but for those that don't have that issue, you'll greatly enjoy the heavy-duty design.
Rep has taken the top spot for both our Top Pick and Runner-Up for the best adjustable weight benches. It was honestly a toss-up between the Rep AB-5000 ZERO GAP Adjustable Bench and the AB-5200, but the AB-5000 costs a bit more for features we don't feel most need or will use too often.
The AB-5000 ZERO GAP is an absolutely stout bench with the typical 1,000 LB weight capacity, 17.5" inch height, and many adjustment angles. What is not typical is the ZERO GAP feature that allows the seat pad to adjust forward and backward to remove any gaps between it and the back pad at all angles. The AB-5000 also has a foot roller attachment for decline sit-ups, wheels and a handle for easy maneuverability and even comes in multiple colors, something many companies neglect to offer. Honestly, you can't go wrong with either the AB-5000, AB-5100, or the AB-5200 as they're all outstanding flat incline decline benches.
If money is no object to you and you just want the absolute best of the best adjustable bench, then the Prime Fitness Adjustable Bench fits the bill. This bench features all of the trappings of a high-end bench including multiple attachments for locking into a rack, doing decline press/ab work, as well as wing attachments for preacher curls.
In addition to the attachments, the laser-cut numbers on the ladder system, premium vinyl and foam padding with a surprisingly light, yet stable build make this a truly special bench. I wish it was cheaper so more people could experience its greatness, however, for those that can afford it, I highly recommend it.
The Titan Flat Weight Bench is the perfect budget option for someone that wants a feature-filled bench with a high weight capacity at a good price. Titan Fitness has impressed many trainees with this flat utility bench that can handle whatever loads you plan to bench press, while also being able to roll out of the way when not in use. There are certainly some cons to the bench including cheaper vinyl and padding, many complaints of bad packaging, and less than perfect welds, but these are expected for the price.
There are many Olympic weight benches at this price, but this is the one most often suggest, although the Rep FB-3000 Utility Bench is a great option at a similar price.
The Ironmaster Super Bench is one of the most underrated benches on the market. It has a high weight capacity of 1,000 LB, eleven adjustment angles, a myriad of attachments and costs right around $300 (which is great for adjustable benches; check the market.)
The Super Bench does have a few cons including the trappings of a budget adjustable bench such as it being imported, having a cheaper vinyl shell, and a tall height of 20" (the biggest complaint from reviews.) Regardless, the Super Bench is an outstanding value and definitely an FID Bench we'd recommend.
If you want a shorter height and a bit more premium features, Ironmaster offers the PRO Super Bench version that has a height of 17.2", includes wheels, and a better vinyl for $50 more. Functionally, they're pretty much the same.
The AmazonBasics Flat Weight Bench is absolutely the lowest price weight bench we'd recommend at under $50 (including shipping...crazy!) It has a pitiful suggested weight capacity, but we've tested it much higher and for most home gym owners, it's a great value. If you just want a bench that works, has no frills, and won't hurt your pocketbook, like almost all AmazonBasics options, this is a great choice.
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 LB 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 (even CrossFit garage gyms.)
There are few that would argue against the efficacy of heavy bench presses for increasing strength, muscle mass, or simply trying to look better. However, there is some debate on which should be purchased, a flat bench, adjustable bench, or both?
Unfortunately for most reading this, you’re likely looking at getting one or the other. Although I’d love to recommend to all of our readers that you should have as many benches as are currently pilfering my garage gym floor (9 as of this writing; and, just like I tell my Wife, they’re there for “testing purposes”) 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.
First off, the flat bench is vastly superior to the majority of adjustable benches (also known as Incline Benches, FID Benches, and Decline Benches; all of which will be used interchangeably throughout this review) on the market. A flat bench, thanks to its simple design, is rock solid making it great for benching with both a barbell and dumbbells (as well as other implements like kettlebells, Fatbells, and CMB’s) and can also be used for other movements like dumbbell rows, plyo-box jumps, box squats, and if so desired, can be stacked on plates for seal rows. Simplicity is great for its cost savings and reliability. However, the flat bench isn’t perfect.
I have no idea when the adjustable bench was introduced to the market, but I can assure you it likely took off quickly. For most, the adjustable bench does everything a flat bench does, as well as it does, but also has increased functionality. Now, someone that’s spent a lot of time with their back on a bench pad, knows that a flat utility bench with a welded spine and high weight capacity is superior to an adjustable bench that rocks, flexes, and has a much lower capacity for slag iron.
With this said, because most wouldn’t recognize the differences between a flat bench and a solid incline bench (we trust all of the ones in this review) 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.
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.
That one may do the topic of recommending weight benches based upon different price points justice, it requires said person to have spent a voluminous amount of time with their back on a lot of bench pads. I could arguably say that, despite not having the heaviest bench press in the world (my current PR is 325 LB at 185 LB bodyweight,) I have likely used, owned, and reviewed more weight benches than just about anyone in the world.
In addition to all of the benches I have personal use with, I’ve also researched, helped design, and provided feedback for much more benches than is normal for any sane person (maybe I’m not sane, who knows.) As with all of our Best-In-Class Reviews, we first started by taking stock of what we have on hand. This includes all of the benches in my garage gym, my personal training studio, as well as about 7 other “friends” garage gyms where I just store my equipment and let them use it.
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...some.
We then did, as we always do, and tried to get a feel for what the community collectively believes are the best flat and adjustable benches available. We did this via Instagram, the Garage Gym Community Facebook Group (12,000 members strong as of this writing,) and elsewhere like Reddit. If you haven’t spent a ton of time in these places, you’d be surprised to find out just how passionate people are about their favorite equipment. This is good in that people care, but it can also be bad in that it takes a keen eye to weed through the people who are just dogmatic about their favorite companies and those who truly feel like the equipment they’re using is best. I suppose this is another reason why Best-in-Class Reviews like this are so important.
In addition to all of this research, 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.
Although I typically take athletes opinions with a grain of salt (gifted athletes are known to have the talents to overcome bad equipment) we did talk to some powerlifters who lift substantial loads as well as some CrossFit athletes, and bodybuilders.
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 in determining how to rank, but this was not so for benches (especially flat benches.) Our top picks were pretty much synonymous among everyone we asked and they were also littered with options from Rep Fitness. In all honesty, both in Garage Gym Reviews opinion and much of the community, Rep Fitness is by and large making the best benches for the average home gym owner, which is crazy considering how much farther Rogue Fitness seemed to be ahead just a couple of years ago.
Regardless, we took all of this information and narrowed down the specifications on how we judge weight benches for this guide. Here is our list, in no particular order:
Overall Construction: The overall construction of a weight bench is related to which materials 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?
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.
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 for?
Shipping/Packaging: Does the equipment come in beat-up cardboard boxes often? Is the shipping timely? We 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 a broken pieces.
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 users end. The amount of assembly required should reflect the price point.
Bench Top Height: The IPF (International Powerlifting Federation) Standard is 17” from the floor to the top of the bench and this is what we prefer. It’s harder to have a 17” height bench top 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 bench top is that it’s difficult to arch during the bench press which is what most powerlifters do.
Foam Density: The foam used on the bench pad should be dense enough to provide stability, but soft enough to allow for comfort.
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.
Bench Stability: The more stable the bench, the better; obviously. We are big fans 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 positions, especially if they’re going to be used with attachments for things like decline sit-ups.
Ease of Maneuverability: 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 positions have markings for the back pad angle in degrees (laser-cut is superior to stickers) and if the angles are available at popular positions like 30, 45, and 85 degrees.
Pad Compatibility: Most bench frames utilize 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.
The Rep Fitness FB-5000 Flat Bench is by far one of the most well-liked pieces of fitness equipment we’ve ever tested or reviewed. It also happens to be one of the most affordable weight benches on the market.
Rep basically took all of the most requested features from home gym owners over the years and added them to a single bench. This includes a thick foam pad and grippy vinyl that is similar to the Rogue Competition Fat Pad and the Thompson Fat Pad, although not quite as big (which we think is a good thing for most people), a 3"x3" 11-guage steel frame with 7-gauge connecting plates that adds up to a greater than 1,000 LB capacity, welded metal endcaps, a standard bench attachment system, a height of 17" from the floor to the top of the pad, and, most notably, a 3-post design with wheels and a handle for easy maneuverability and the ability to tuck your feet uninhibited under the bench.
This is, by far, the best flat weight bench on the market for most people today. Sometimes when we make statements like that, there's some hesitation as it may not be universally agreed upon. This one, however, is one of the easiest picks we've ever made. Not only do we think it's one of the best, but so do most others including our friend and YouTuber Brandon Campbell Diamond as well as the Garage Gym Community on Facebook. Just take a look at the results of this poll we ran:
In addition to all of the specs we listed, the Rep FB-5000 also comes in a variety of colors to match your rack. We're partial to the glossy black version, but the red, blue, and textured versions look great as well.
The first thing we want to review is the benchtop that comes with the FB-5000. It must be said that although a thick pad comes with the version we recommend, for those that prefer a different style pad, Rep has seized the moment of this bench popularity by releasing a similar, but even more budget-friendly version in the FB-4000 Comp Lite Bench. This uses a thinner pad, similar to the FB-3000 but with grip, and instead of 11-gauge , uses 14-gauge steel. It's the cheapest 3-post bench that Rep sells and despite having a lower weight rating, it is strong enough for 99.999% of the population.
The competition pad that comes with the FB-5000 is most similar to the Rogue Competition Fat Pad that was released after the success of the extra-large Thompson Fat Pad. Are the padding and vinyl overall as nice as Rogues? No, and that's the case for most Rep products due to them being imported with less expensive products. But, does Rep's competition pad get 95% of the way there with a much lower cost? Yes, definitely, which is the reason we recommend it. If you've ever tried benching on a slick benchtop, you'd know just how frustrating and unsafe it can be. There was a time that if you wanted a budget-friendly bench, you pretty much had to have one that was slick. Thankfully, that's no longer the case. The vinyl used on the FB-5000 is grippy enough to dig your traps and upper back into when arching if you’re a powerlifter or for just feeling secure doing any other movements.
Beneath the vinyl sits a single layer of foam padding that is quite dense, yet has enough give to feel comfortable when pressing. beneath the vinyl is a sheet of 7-ply plywood that connects to the frame with four bolts, but Rep included two extra bolt holes for those that want to add a Rogue Thompson Fat Pad to the frame instead of the pad Rep supplies.
The weight bench frame itself is made of the same 3"x3" 11-gauge steel that is used on the PR-5000 V2 Power Racks that Rep makes. This means that regardless of how much weight you put on the barbell during bench, you shouldn't feel any instability or flexing during your sets. The spine of the bench that runs underneath the pad is all one-piece while the two legs and then one foot bolts directly to the bench spine. The fewer bolts that are used, the sturdier the bench will be (in most cases,) however, with fewer bolts often comes greater shipping charges due to the size of the box used. This bench strikes a good balance between the two, although Rep does not charge free shipping so, obviously, check the shipping cost before ordering.
Now to the most notable part of the bench, the three-post design. Rep Fitness is not the first company to release a bench with a three-post design. Not even close (just wanted to get that out of the way.) However, Rep is one of the first to offer an affordable bench in a three-post design and that I suspect is the main reason this flat bench has become so popular. The three-post design is superior because while benching it has similar stability to a four-post bench (noticed I said, "while benching," not while "sitting on the front") and allows the trainee to tuck their feet under them to achieve an arch in their back while pressing. For those into powerlifting, you'll recognize the design from combo racks used in meets. In order to keep the bench from sliding on the ground, Rep included rubber end caps that grip the floor well.
The last feature worth noting is the bench height which is 17" from the floor to the top of the pad. This doesn't sound too revolutionary today, however, a couple of years ago, it was impossible to find a thick pad bench with the proper height. The Rogue Monster Utility Bench which was the original fat pad bench didn't even meet this spec opening the door for Rep to come in and seize market share. 17" is the ideal height for a bench and we were glad to see it was included on the FB-5000.
All in all, the Rep FB-5000 Competition Flat Bench is the best flat bench for most people. You could spend more on some of our other picks and get a bit better quality, but little increased function. You can't spend less and get a better bench. If you want what we recommend, this is it.
The AB-5200 Adjustable Bench from Rep Fitness is one of many great benches that Rep sells. It's pretty unusual for one company to take the top spot in two product categories in our Best-In-Class Reviews, especially with products that aren't made in the US, but Rep has continually exceeded expectations in this area. The AB-5200 isn't the most expensive bench on our list, it's also not the cheapest, but it combines a host of features at a price point better than most.
In preparing this article (they typically take a few months for the more in-depth ones) we initially had the Rep AB-5100 and AB-5000 ZERO GAP Adjustable Benches in a tie for this position. However, when the AB-5200 was released, we were first surprised (I mean, Rep has more bench offerings than they do barbells and plates) and second intrigued. Our question was, "with other great adjustable bench offerings, some within the past year, why release yet another one?" Well, we're thankful they did as the AB-5200 is honestly, for the price, the best adjustable bench for most people currently on the market.
Rep Fitness has yet again taken features from much more expensive offerings and applied them to a more budget-friendly, yet high-quality bench of their own creation. For instance, the stand-up feature is very similar to the Sorinex 0-90 NP3 Adjustable Bench (of which we have two because we like them so much.) The vinyl is the same as what is used on our Top Pick for the Best Flat Bench, the Rep FB-5000 which is taken from the Rogue Thompson Fat Pad. The ladder system is similar again to the Sorinex Adjustable Bench as well as the Prime Adjustable Bench and some from Hammer Strength and PowerLift. The optional Spotter Decks on the AB-5200 are most similar to what can be seen as an add-on for the Rogue Adjustable Bench 2.0. This all adds up to a Frankenstein of sorts that still has great aesthetics and even better performance.
As previously mentioned, the Rep AB-5200 uses a ladder-style adjustment system. Personally, I like the ladder-style the best due to how quick and easy it is to adjust. Rather than having to use two hands for a pop-pin style bench like the Rogue AB-3 and Rep AB-5000, the AB-5200 can be operated with a single hand for both the back pad and seat pad. This means going from incline bench, to flat bench, to incline curls, to overhead press is a breeze. The adjustment system also has quite a few options including 7 back pad adjustments and 3 seat pad adjustments. The back pad adjustments include the following: 0, 15, 30, 45, 60, 75, and 85 degrees that are laser-cut in the side of the ladder system. This is a premium feature typically found only on benches much more expensive.
When flat, this incline bench is 17.75" tall from the floor to the top of the pad. Ideally, it would be 17", however, this is extremely hard to do in an incline bench, if not impossible, so this is a good compromise. Although we'd suggest most who can afford a bench at this price also buy a cheaper flat bench, you could easily get away with this being the sole bench in your garage gym. To maneuver the bench, there's a smooth stainless steel metal handle on the front (it would have been cool to see this knurled) that you can pick up the front of the bench and then thanks to the commercial-grade casters on the back, you can place it where you like. Understand though that this is a heavy bench. Weighing in at 125 LB, it shouldn't be an issue for most to maneuver, but thanks to its weight, it's extremely stable. When you're ready to store it, the bench can be placed upright along a wall or anywhere else you desire thanks to the stand on the back post of the bench. This is a great design addition for home gyms and one I hope more companies implement.
The pads themselves are premium with a grippy vinyl top, high-density foam core, and a plywood backing. The benchtop has a width of 12" with, most notably, only a 1.8" gap between the back and seat pads. This means that when using the bench in the flat position there won't be a huge annoying gap. Although it won't feel as nice as Reps other adjustable bench, the AB-5000 ZERO GAP, it will be nicer than many competitors.
There are many other features we could talk about including the stainless steel logos, wheel covers, and welded handles, but we think we've covered enough. The Rep AB-5200 is the best adjustable bench for most people in our opinion. It's priced well enough for many to afford, but it should be the last bench you have to buy. There are some benches that we think are better, but not by much and definitely not when you factor the value along with the price.
Flaws, but Not Deal Breakers
Although we really like the AB-5200, it, like everything else in this world, is not perfect.
One major thing the bench lacks is a decline position option. This is not a decline bench, and it doesn't have the option to attach foot holders to make it into one. For some, this won't matter much, but for others, it could be a deal-breaker. If you're in this camp, we suggest checking out the Rep AB-5100 or the Rogue AB-3 Adjustable Weight Bench.
The other con to the bench is it does have some side to side play. This is normal for just about every incline workout bench, but it's still annoying and may be noticeable for some.
The Rogue Monster Utility Bench 2.0 has a special place in my heart. We initially did a review on the bench and rated it pretty average largely because we knew what it could be. You can see this video review here:
Then it happened. Rogue basically took all of our critiques and redid the bench based on our specs. Here's the unboxing video:
Is it perfect? Of course not. Is it still more expensive than our top pick, the Rep FB-5000? Yes. But, oh man is it sweet.
What likely happened between the 1.0 and 2.0 is that Rogue probably saw the popularity of the FB-5000 flat weight bench and decided, hey, we need to upgrade our Monster Utility bench and create the Monster Utility 2.0. It's got a Thompson Fat Pad and is one of the beefiest benches I've ever used.
Rogue has a Monster Utility Bench 1.0, I've used it quite a bit, but I don't love it. One reason I don't love it is because it has oversized feet that are on the bottom here. The 1.0 has them on the top too. So, it's just overbuilt and in all honesty, quite cumbersome. It just gets in the way and nobody really needs a flat bench for pressing that big.
So what Rogue did was they went back to the drawing board. They looked at what was popular, they looked at what people were commenting and leaving reviews on, and they redesigned it. And the way they redesigned it is one, they made this option that stands up. Now, one thing I want to point out on the standup option, it's not that secure. I've got a Rogue Thompson Fat Pad on mine and let's say you're walking in the gym and you just go by it, it teeters and totters making you worried it's going to fall over. It's just not that secure. I don't know if it's because it's so big or what, but the stopper is supposed to be the thing that's on the ground and it is on the ground. But because the pad is so thick and there's not enough weight, it's just kind of wobbles.
I just wanted to make that clear from the beginning, that said this is the most stable or one of the most stable flat benches I've ever used. And it should be because it's absolutely overbuilt and quite pricey, like many things Rogue makes. It uses 3"x3" steel all throughout the bench, including the frame and the crossmember and the legs. That's 11 gauge steel which is the same steel as what's on a Rogue Monster Rack. What this translates to is being able to put as much weight on it as you'd like. No matter if you're benching or doing some other sort of strength training, the bench won't budge.
The most significant feature of the bench, and one that copies the FB-5000 as well as many benches before it is they too away the front feet and made it a single post. The reason behind the post is so you can get your legs up and under the bench. This is really designed for powerlifting, so if you're a powerlifter and you like to arch in the bench and stick your feet under so you can press up, um, that's what this is designed for. I prefer the post design and I think it's the right design. When we initially posted this on Instagram, a lot of people said, Oh, Rogue is just copying Rep. Well, I hate to break it to you, but at the end of the day it's just a flat bench. There's only so much you can do with it. And, that's really about the only way I can think of improving it. There are some details I could see that would be improved, but functionally every bench that's going to come out is going to have something like this three-post design because it's a great idea. It's what is used on combo benches as well as many other types.
The great benefit is that a three-post bench can be just as secure and stable as a four-post, but less cumbersome. So I really liked the design. Another update from Rogue is that they made a Shorty Version designed for a Thompson Fat Pad or their Competition Fat Pad. This allows the bench to sit 17 inches from the floor to the top of the Thompson Fat Pad. They have another tall version that is 17 inches with a thin pad, but because I like my pads fat and I like Donnie Thompson, kind of, I wanted 17 inches to the top, so I purchased a short frame.
The reason a Fat Pad is nice is that it allows your scapula to move and feel sunk into the bench; it's very comfortable. It does feel weird when you first use it, especially if you're not huge, but you eventually get used to it.
Now, this is the Monster bench, which means it's Rogue's top the line, creme de la creme best bench, best offering they have, however they're using the same textured powder coat they use on the infinity line. I don't get why you would use a texture powder coat on this when you could use gloss black or other colors. Now when we posted that on Instagram, the owner of Rogue, Bill Henniger said in the comment section that this is just the initial version (and he was right, because they sent us an updated version, however, it hasn't been released yet.)
Now would I recommend the Rogue Monster Bench 2.0? Definitely, I'd still recommend it. It's a great bench for those with the money to spend and want an upgrade in looks and some quality. But, would I recommend it over the Rep FB-5000 for most people? Definitely not. The Rep is just such a good value. However, if you want made in the USA workout bench with some really cool details like the new barbell handle, then you should pick this one up. Just expect to drop some serious change.
Rogue sells a few different adjustable benches. Their most popular is the Rogue Adjustable Bench 2.0 which we've reviewed in-depth here. They also have the AB-2 and in addition to that, they have the Rogue AB-3 Adjustable FID Bench. The AB-3 is not a cheap bench by any means, but it is an incredibly well-liked bench. Nearly everyone we've talked to that has used the bench, raves about its stability, ease of use, quality, and features. However, we really only think it's worth the cost for those who have a big budget to spend on a bench and plan to use the decline feature.
One of the biggest benefits of buying Rogue Fitness equipment is that you pretty much know what you're going to get. It's going to be heavy, overbuilt, made in the USA (most of the time; this bench is pretty much entirely made in the US) and have a spectacular resale value if you ever decide you no longer want it. Oh, and it will also come in any color you want so long as the color you want is black; thanks Henry Ford.
The AB-3 FID Bench is a beast with a max weight capacity of well over 1,000 LB and weighs in at 130 LB which is one of the heaviest benches on our list. It has a full steel frame based on a similar design as the Nebula 1080 Utility Bench, uses a pin pop style adjustment system with 9 adjustable back positions and 6 adjustable seat pad positions. It's honestly rather simple in its design, which leads to increased rigidity and fewer things to go wrong over time.
The top of the bench pad is 18" from the ground to the top of the pad which is an inch taller than we prefer, but is the required height based upon the design. The pad is extremely firm with a premium vinyl used on the top that is pretty grippy and also looks quite good. Under the seat pad is a swivel handle that allows the bench to be moved easily, but "swivels" out of the way when not in use.
Unlike our Top Pick, the AB-3 Adjustable Bench does have a decline option. There is a removable foot catch that allows the bench to be used for decline bench pressing, decline situps, and can go in a lot of decline positions thanks to the 9 adjustable back positions. Although we haven't noticed many issues on the version we tested, we have heard from others who left reviews on the bench that the rollers are prone to tearing. Rogue typically takes care of the first major issue, but over time, they may end up charging if it's a consistent problem. We haven't noticed this from many people, but it is something to be wary of considering this bench costs over $1,000 when you factor in shipping.
Overall the Rogue AB-3 Adjustable Bench is one of the best on the market, but it's also quite pricey.
The Rogue Flat Utility Bench was our previous Top Pick for the best flat bench. Although we still recommend it, we only do so after you seriously consider our current Top Pick.
Rogue has always produced some of the best quality equipment available, including barbells, racks, and the Flat Utility 2.0 Bench lives up to the standard Rogue has created. Once the Rogue Utility Bench has found its way to your front door, different from other companies such as the Titan Flat Weight Bench, the Rogue Flat Bench arrives almost completely assembled. The only assembly required with the 2.0 is simply screwing the pad on to the already welded together steel spine. This makes things head-ache free for people who might not excel in working with their hands.
The steel used to create the Rogue Flat Utility 2.0 Bench is the same 2x3" 11-gauge steel used on a majority of their machines like the Abram GHD 2.0 and Reverse Hyper. 2x3" 11-gauge steel is also what's used to construct Rogue's racks and rigs.
Rogue has also improved the stability with its flat bench by making the new frame have an angle profile for the legs of the bench. This angle profile adds to an already stable foundation for the Rogue 2.0 Flat Utility Bench. The angled profile and overall frame of the bench is rounded out with rubber feet, replacing the plastic caps. These rubber feet not only add to its stability, but it will also not scratch and scrape up your flooring. Not only has Rogue increased the stability of the bench by making it an angle profile and rubber feet, but the entire bench is also a welded together single-piece steel frame. This single piece enhances stability, yes, but it also adds another element of quality.
Overall, a single-piece steel frame is better than a bolted together flat bench in terms of durability. This frame will likely last forever and doesn't budge whether you're a 100 LB or 1,000 LB bencher. However, due to its design, it may rock on some uneven floors and there's no way to adjust this.
The Rogue Flat Utility Bench 2.0 is 48" long, 14" wide and sits 18" off the ground. We prefer the IPF standard 17" off the ground, but 18" is fine for most weight training purposes. The pad that is sent with the frame is a 12" wide pad and is 2 1/4" thick. The default pad that is sent with this bench is better than most companies upgrade pads.
The foam that the pad is made with is incredibly dense. A lifter will not be sinking into the pads while getting their body ready to lift and at the same time, it isn't uncomfortable. The vinyl that Rogue uses to house the foam is built to last as well. Most vinyl that comes with benches is manufactured cheaper with a slick finish on top. The Rogue Flat Utility Bench 2.0 has a little more of a grippy top so the lifter won't slide.
Overall, the Rogue Utility 2.0 Bench is one of the most proven benches available on the market. These benches are littered throughout CrossFit gyms all over the country and they're known to take anything you can throw at them. Add up its stability, vinyl top, foam padding, and price point, it's hard to beat. We love the lifetime warranty and actually recommend it so much I've added to my personal training facility. We do recommend our Top Pick, the Rep FB-5000 over this one, however, for those that want to stick with American Made equipment, this is your best bet for a value option.
As is evidenced by our other picks, Rep Fitness is no stranger to the adjustable bench market. However, the Rep AB-5000 ZERO GAP Adjustable Bench is one of the best adjustable benches currently on the market.
We've reviewed their other benches in depth including the bench we previously recommended as the best value bench, the Rep AB-3000 FID Adjustable Bench.
The Rep FID Bench, although a great bench for the price, certainly left some room for wants. It didn't use a selectorized pin, had a slick and somewhat cheap benchtop, and lacked some of the refinement you find on benches thrice its price...but then again the benches are two to four times its price and in all reality, does pretty much the same functions.
But, here was the big issue previously faced, you either went with a bench in the $300 range like the Rep AB-3000 or...you upgraded all the way up to a bench like the Rogue Adjustable Bench 2.0 for near $600 or the AB-2/AB-3 for $800+. That's a BIG difference when we're talking about an item that gives you a solid platform to press against.
With about as dramatic of an entrance that can be made (Rep began teasing this bench over 6 months ago) the Rep Fitness AB-5000 ZERO GAP Adjustable Bench and it's cheaper sister, the AB-5100 bench we're revealed at sub $500 price-points. Rep knew what they were doing in pricing these benches the way they did as they will now pretty much own the in-between market for anyone looking to buy a high-quality adjustable bench without having to drop more on their bench than they did on their rack.
Let's dig into the benches features and build quality.
As the specs indicate, the top of the bench pad to the floor is 17.5". That's a .5" shorter than the competitor Rogue AB-2 Bench, which although small, is incredibly noticeable during flat benching for someone, like myself, who is under 6'. Rep Fitness has noticed some of the mistakes that Rogue has made with their benches (for instance, the Rogue Monster Utility Bench with Fat Pad is nearly 20" tall) and try to correct them with their products. The height of a bench is incredibly important and anyone who actually trains knows this.
Far and away, the separator for this bench from the AB-5100 is the sliding bench seat. Rep Fitness absolutely knocked it out of the park with this feature. I was really worried that the slider would lead to a lot of play in the seat, not slide smoothly, not line up with the back pad, and just be a nice idea on paper, but not practical in the real world. However, I couldn't have been more wrong. The Zero Gap feature works so well, I foresee many companies copying the idea.
The seat pad features four adjustment angles including dropping down to clear room for decline work. The back pad has seven adjustment angles from 0-90 degrees. When flat, the bench rests on a vertical post that is yet another feature to increase the stability of the bench. I love how little side to side play there is, especially compared to the Rep AB-3000, and this bench isn't even that much more expensive than it.
The initial bench that was released used a textured top, but it was still slick. However, after seeing our review and likely hearing from customers, Rep has now switched over their vinyl to the grippy vinyl that’s used on the FB-5000. This is a big upgrade and one I’m very happy to see.
In use, the AB-5000 Bench is just about as good as you'd want an adjustable bench to be. It even has an optional leg attachment that allows the bench to be used for decline pressing, sit-up work, and even Nordic curls.
Overall, we highly recommend the Rep AB-5000 ZERO GAP or AB-5100 Bench to anyone that wants a high-quality bench at a reasonable price. In buying things for your garage gym, we typically suggest buying the best you can afford the first time. This time, we recommend buying this bench even if you can afford more because in reality, there's not much of a reason to spend more.
First off, I want to make this clear, the Prime Fitness Adjustable Bench is likely much too expensive for most of our readers. At the time of this writing, it actually can't be purchased unless you request a quote on Prime's website which doesn't show the price of the item. Although companies are doing this less and less, there are still a few like Sorinex and Prime Fitness that operate in this way because their main focus is on large University Weight Rooms and commercial gyms and not home gyms.
To be honest, if price weren't a consideration, this would be the bench we suggest for everyone and I even said it was my favorite adjustable bench on YouTube here.
The problem, though, is price is a consideration. In fact, it's quite possibly the biggest factor people consider when buying gym equipment or just about any consumer good. But, there are many people, like me, that simply want the best of the best and don't mind dropping the money to pay for it. So, for that reason, I present to you the crème de la crème of workout benches.
The Prime Fitness Adjustable Bench is great for a few reasons. One, it adjusts easily and quickly via a ladder style system. I really like the ladder-style for its speed, but it isn't as locked in, obviously, as a traditional pop pin-like what's seen on the Rogue AB-3 (which is at a somewhat similar price point.) The male end of the ladder system is also covered in UHMW plastic to protect against metal on metal contact as well as make the unit quieter. This is rarely done and was a nice touch.
The second great feature is the number of adjustment positions and the fact that the degree markings are laser cut. The back pad has 10 adjustment position and the seat pad has 3. The support wings on the back of the bench provide increased rigidity for the bench without making it too heavy.
The third feature that separates the Prime Bench from others is the attachments that are available. This is the only bench, that I know of, that features wing attachments for preacher curls as well as floor press. They work great, are definitely overkill, but so is everything else about this bench so they're warranted. There is also a leg roller attachment for turning the bench into a decline bench for situps which also means it can do flat, incline, and decline settings essentially turning it into an FID Olympic Bench. The last attachment is the lock-in feature that allows the bench to be centered with the Prime Prodigy Racks. We're big fans of the prodigy racks and
Lastly, what impressed us is the overall build quality. This is a bench where you get what you pay for. Everything from the welds to the vinyl and foam that's used, to the wheels that are on the back of the bench for maneuverability make this bench fantastic.
If money is no object, this is the adjustable bench we suggest.
The Titan Flat Weight Bench is our Budget Pick for the Best Flat Bench because it combines a high weight capacity and good features at a great price. This is pretty much Titan's bread and butter: selling imported equipment that gets you 90% of the way there compared to equipment that costs 2x as much. Sure, the quality of the welds, packaging, vinyl, etc isn't at the level of Rogue or some of the other brands on our list, but in terms of "getting the job done" it pretty much hits every checkbox.
Despite the price of sub $150 (it can actually be had for much less than that depending on the sale and time of year, the Titan Flat Weight Bench has a max weight capacity of 1,000 LB. To be honest, weight capacity ratings are a bit subjective. Although it says 1,000 LB, it could likely hold more than double that, but suffice it to say, it will basically be able to hold any weight you plan to bench. In addition to the high weight capacity, the bench includes two wheels on the back and a handle on the front leg for easy maneuverability. There are similarly priced benches that we weighed against this one, but what put this bench over the top was the addition of the wheels and handle for a similar price.
As with any Titan Fitness product, there are many issues discussed in the review sections. Things like pieces missing, the packaging being broken before the customer received it, surface rust within the tubes, and other minor things. This is incredibly annoying, but most of the faulty reviews are from 2017 and 2018 and we noticed that in the past year or so, Titan has cleaned up their act in a lot of ways in this area.
Regardless, if you don't like buying Titan products (pretty understandable) then we suggest the Rep FB-3000 which can also be bought on Amazon.
The Rep FB-3000 has a similar weight capacity as Titan's, similar padding and vinyl, and similar gauge steel used on the frame. What the FB-3000 does not include is wheels and a handle (which is something you may not want anyway.) We've reviewed the FB-3000 from Rep in depth and it's a great value flat bench. If you want a strong bench without paying what made in America equipment costs then either the Titan Flat Weight Bench or the Rep FB-3000 are great options.
The Ironmaster Super Bench is a bit of an odd duck. It doesn't look or function like any other bench on the market, yet is priced pretty affordable compared to the competition. It has more attachments and accessories than most squat racks and, if you're knowledgeable, you can probably do more movements with the bench than any other.
I'm actually surprised we don't see more people in the home gym community using the Ironmaster Super Bench. It's quite affordable at right around $300 and is available in many different places including Amazon with Prime Shipping. One of the things I like most about the bench is the attachments that are available. Every once in a while a company will release a bench with attachments, but I have yet to see anything even close to the number of attachments that are offered on the Super Bench.
Here's a quick list of all the attachments available for the Super Bench (brace yourself):
As you can see, this is an insane amount of attachments for a single bench. Pretty cool if you ask me as you can outfit your bench for whatever you plan to use it for. I don't foresee most home gym owners needing all of these, but for those that do, this is your best bet.
To change the height of the bench, you simply press the foot lever and you can adjust the bench to 11 different angles, which is quite possibly the most available on any adjustable bench we've reviewed. It's great for use with dumbbells or barbell workouts and it can handle heavy weights or light weights, up to your training style.
Now, as with anything, it's not all rainbows and sunshine, there are some cons to the bench. First off, it's still a $300 bench; meaning despite all of the many pros, it has the trappings of a lower cost item. The foam and vinyl isn't very high quality. The chrome pieces are plated in decorative chrome that can end up chipping and looking a bit ugly over time. It doesn't come with wheels, but they have to be bought separately and there's no option to add a handle to move it around. The last con to the bench is that its height measures 20" from the ground to the top of the bench. We prefer 17", so this is pretty far off, but for those like us, Ironmaster does offer a Super Bench Pro version for $50 more that sits 17.2" off the floor and comes standard with wheels.
However, despite these cons, it is still heavy-duty enough to handle 1,000 LB (likely more) in a combination of user weight and bar weight, which is pretty high for this price of an Olympic weight bench.
Lastly, reviews on the Super Bench are some of the most praise-worthy on any adjustable bench on Amazon. The few negative reviews deal with the height of the bench, which Ironmaster has fixed with their Pro Version. As of this writing, this adjustable bench has a rating of 4.6/5 stars with over 225 reviews. We do recommend this bench to anyone that wants a lot of options for upgrades and something that will last at a good price. By the way, the Super Bench does come with a 10-year structural warranty and 1-year warranty on the upholstery; this is great for any bench, but especially for one that's imported.
The AmazonBasics Flat Weight Bench is one of the most surprisingly good pieces of equipment we've used. It's under $50 with PRIME Shipping, has a good height, decent weight capacity for most users, and assembles quickly.
Here's the thing, Amazon lists the total weight capacity of the bench at 385 LB total. This means that between the user weight and the barbell/dumbbell weight, the bench isn't recommended for a weight higher than 385 LB. To be honest, we've tested the bench to a much higher weight and have had many readers use it for much higher without any flexing or issues. They list the weight capacity so low because they know that most of their users don't care about having more and they're actively avoiding lawsuits (smart for them.)
If you don't want to take the risk, we've recommended quite a few other benches to look at, but otherwise, we don't have a problem with this one.
Understand that this is still an ultra-budget bench. The dimensions and size are pretty small for a utility weight bench, it's not adjustable which means there's no decline or incline features, the foam padding isn't outstanding and neither is the vinyl, and although it's sturdy, in comparison to some of our other picks, it's not quite there. The construction and comfort are solid, but this is something you'd find in a home gym and never in a commercial gym setting.
Rogue Adjustable Bench 2.0: This is a great adjustable bench at a pretty good price point. The issue is that it costs more than our Top Pick from Rep and doesn’t have the feature set such as being able to stand up, as many adjustment options and it’s more expensive. We’ve given a shortened review on it with reasons to and reasons not to buy it here.
Rogue AB-2 Adjustable Bench: Same as the AB-3, but without the decline option.
Rogue Fold Up Utility Bench: This a great option for those short on space and that want to hang their bench up, but it’s pretty pricey for a rather simple flat bench.
Rogue Westside Bench 2.0: I really like this bench, it’s been proven, I have one at our personal training studio, but for most people, it’s absolutely overkill.
Rogue Monster Westside Bench: Just a bigger, beefier version of the Westside Bench 2.0. Honestly, this bench is more about looks than functionality.
Rogue Combo Rack: A great option if you’re training to compete in powerlifting and want to practice as you play, but it’s in a bit of a different category than what we were trying to find and suggest in this guide.
Rogue Thompson Fat Pad: This is my favorite bench pad, although it is pricey. Donnie Thompson really revolutionized the industry a bit with this release as pretty much every company has copied it since.
REP FB-3000 Flat Bench: We’ve written an in-depth review on this bench and were very happy with it when it came out. Although we still recommend it due to how strong it is for the price, we think the FB-5000 is a superior option for not significantly more.
REP FB-4000 Comp Lite Bench: Essentially the FB-5000 with 14-gauge steel. If you’re just looking for something cheap, this is a good option, but it’s not that much less than the upgraded version.
REP AB-3000 FID Adjustable Bench: We’ve written a full review on this adjustable bench, and again, this was one of the best value incline benches available when released, but Rep has since improved nearly every aspect and offered it in different versions. We still like it, but prefer others.
REP AB-3100 Adjustable Bench V3: This bench almost stole the best budget adjustable bench spot from Ironmaster. We love the price point, color options, and overall build. It’s a good bench at a fantastic price.
FringeSport Gym Bench: A no-frills flat bench that is very sturdy, but doesn’t offer anything outstanding other than a pretty good price when you factor in shipping and that it’s a fully welded frame.
FringeSport Super Adjustable Bench: Not a fan of the pad designs that are used.
FringeSport Pro-Lift Incline Bench: I’ve used this bench from another company that sells it. It looks like the Rogue Adjustable Bench 2.0, but it feels much cheaper.
Titan Incline Bench: Quite possibly the worst bench ever created. You can see our shortened review on it here. Seriously, just stay away.
Titan Adjustable FID Bench: Very similar to the REP AB-3000 Adjustable Bench, but has oversized front feet that get in the way when benching. Prefer the REP alternative.
Titan Hefty Bench V2: This is essentially the Titan Fitness version of the Rogue Monster Utility Bench. It's not bad and is honestly one of their better benches, but it does have the big feet in front that get in the way when trying to arch, although the grippy pad is nice.
Titan Drop-In Power Rack Bench: I call this one the, “Built By Brandon Bench” as it was designed and teased by Brandon Campbell and then the idea was stolen by Titan Fitness without notifying Brandon of it being done. Kind of sad, but Titan did mess up part of the design as discussed by Brandon in this video.
Titan Decline Bench: This is the best adjustable bench that Titan Fitness sells. I actually really like this bench, use it often and despite it being one of the more expensive Titan items, they did a good job with it. My biggest complaint is that the back spine piece should be made out of thicker gauge steel.
Fitness Reality 1000 Super Max Weight Bench: This is the most popular adjustable bench on Amazon. It works, but is much smaller than it appears in the picture and although it’s rated for 800 LB, I would be nervous at anything over 300 LB. It does fold all the way up to store out of the way and many reviews complain about how narrow the pad is and how cheap the materials are. But, for under $150, what do you expect?
Marcy Flat Utility Weight Bench: This is very similar to the AmazonBasics Bench and is often sold at the same price. Honestly, it’s a toss-up between the two as they’re practically the same.
Bowflex SelectTech 5.1 Adjustable Bench: This is another popular bench on Walmart and Amazon. I haven’t used this one yet, so I won’t comment too much other than the price for a bench with only a 480 LB weight capacity seems a bit high.
Vulcan Prime 3x3 Flat Bench: This is a good utility bench from Vulcan Strength. The problem is it’s at a similar price as the FB-5000 but doesn’t have a single post leg. The height is good and it’s beefy so it is an option for those that don’t want REP or feel the need for a single leg post in front.
Vulcan Prime Adjustable Bench: I really like the looks of this bench, especially at the price point. I haven’t used it or heard from many others who have, so I’m going to hold off on rating it until I do.
EliteFTS Collegiate 0-90 Bench: As with most EliteFTS products, this is a very solid, extremely well-built in the USA adjustable bench. This issue is, the feature set is kind of low in comparison to the price point.
EliteFTS 0-90 Degree Signature Bench: This is an absolute monster, but much too expensive for most people.
EliteFTS Garage Line Dumbbell Flat Bench: A strong flat bench at a good price for Made in the USA, however, when you factor in shipping, it gets pretty expensive.
EliteFTS Garage Line Dumbbell 0-90 Degree Bench: Basic, no-frills incline bench. Again, when shipping is factored in, it’s a bit expensive for what you get.
Sorinex 0-90 NP3 Adjustable Bench: I like this bench I have two of them. The issue isn’t that it’s good, it’s that it’s very expensive and way out of the price range for most home gym owners. The quality is impeccable, it’s insanely strong, has diamond plate spotter platforms and is just overall a Sorinex level of quality bench. If you have the money to spend, you won’t be disappointed.
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