The 18 Best Weight Benches to Buy in 2024

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By Alex
Last updated on

In this comprehensive guide, I’ll review the best weight benches on the market and dissect the features that set them apart. On top of that, I’ll arm you with everything you need to know when purchasing a weight bench.

Through rigorous research and analysis, I evaluated 50+ weight benches before narrowing it down to the top 18 split up into different categories of benches. I’ve scrutinized them all for your benefit in this guide.

Among these 18 weight benches, I found that the Rep AB-5200 2.0 Adjustable Weight Bench is the best overall.

Rep AB-5200 2.0 Adjustable Bench - Vertical Storage

What makes this bench so special? It’s a well-spec’d heavy-duty flat-to-incline bench with user-friendly closed ladder adjustment, a whopping 10 back pad angles with the (optional) ability to add three low-decline angles. It’s easy to maneuver, can be stored upright without compressing the pads, and the pads themselves are grippy and easy to clean. All of this for a very fair, though not cheap, price.

Why should you trust this guide? I’ve been weight training seriously since 2005, authoring fitness articles since 2009, and meticulously reviewing home gym equipment since 2014. My recommendations are grounded in extensive knowledge and practical experience. Plus, as you’ll see, I collaborated with several people from the home gym community to provide deeper insights from real users of these benches.

So, let’s get ready to explore the 18 best weight benches!

My Top Picks for the Best Weight Benches

Below, I’ve curated my list of the best weight benches available to buy. It’s broken down by type of bench and budget level.

Whether you’re a novice just getting into lifting, or a seasoned lifter seeking to upgrade your home gym equipment, this list has a weight bench that not only meets your needs:

Best Flat Weight Benches

Best Flat Bench Overall: Rep FB-5000 Flat Bench

The Rep FB-5000 is the ultimate flat bench, offering premium performance and customizability at an attractive price.

Rep FB-5000 Flat Competition Weight Bench Review


  • Bench Type: Flat Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 62 lbs (74 lbs with 14” pad)
  • Bench Height: 16.9″
  • Pad Width: 12” (Standard) or 14” (Wide)
  • Pad Length: 48″
  • Pad Cover: CleanGrip Vinyl
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds), 10-Year (Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $239.99 to $269.99


Rep FB-5000 Flat Bench - IPF Height

This bench falls into the competition-style category, ensuring it adheres to powerlifting competition standards set by the IPF in terms of height and pad width.

Its robust 3″x3″ 11-gauge bolt-together frame contributes to its sturdy construction and 1,000 lb weight capacity rating. It can handle more than you can give it.

The FB-5000 uses a tripod frame design. Unlike a traditional four-legged bench, the tripod style uses three points of contact — two at the back and one at the front. This gives you an unobstructed area to tuck your legs under the bench to produce leg drive on bench press.

You have the choice between a standard 12″ wide fat pad or an extra wide 14″ fat pad. I recommend the 12″ pad for most people. However, some lifters, particularly larger powerlifters with broad shoulders will appreciate the extra shoulder support from the wider 14″ pad, even though it’s wider than IPF specs.

The FB-5000 uses Rep’s new CleanGrip vinyl, which is a major improvement over the previous iteration of this bench. It is a grippier material compared to their previous vinyl, which itself was already quite grippy. Even better, it’s easy to clean. The previous vinyl was difficult to clean because it had divots that collected debris.

Rep FB-5000 Flat Bench - Standard and Wide Bench Pad Options with CleanGrip Vinyl

The bench is equipped with wheels and a handle, making for easy transportation and maneuverability around your gym.

It’s worth noting that due to the tripod design, there may be a slight wobble if you’re sitting on the end of the bench over the front foot. Possibly a future version of this bench could use a slightly wider front foot to remedy this.

The FB-5000 comes with rubber feet to protect your floor from damage and prevent slippage during use.

It can also be stored vertically, to open up your space when not in use. However, it does lean at a slight angle, though it’s still stable. It does partially rest on the pad when upright, which could cause deformation over time. That said, I’ve stored mine vertically for years and haven’t noticed any permanent compression.

Vulcan Prime 3x3 Flat Competition Bench vs Rep FB-5000 - Bench Frame Spine Comparison

You can customize the look of your bench to match your gym’s theme by choosing from the multiple available color options.

As a bonus, the assembly is simpler and faster than any other competition flat bench I’ve seen

While I rate the FB-5000 as the best overall, the Griffin Competition Flat Bench V3 is a close runner-up. It shares a similar design, build quality, and even includes a knurled steel lift handle, which the FB-5000 lacks. However, it falls short in color options and doesn’t use the superior “CleanGrip” vinyl, which gives the FB-5000 the edge.

Read my in-depth Rep FB-5000 review for more details.

Rep FB-5000 Wheels and Lift Handle


  • Strong and sturdy frame
  • Grippy and easy-to-clean CleanGrip vinyl
  • Excellent price
  • Fast, simple assembly
  • Multiple color options


  • Front foot could be wider

Buy Now – Rep FB-5000 Flat Bench »

Best Budget Flat Bench: Rep FB-3000 Flat Bench

The Rep FB-3000 Flat Bench is cheap in price but not in quality. While it’s a lighter-duty bench, it nails the fundamental features that provide stability and sufficient strength for all but the strongest lifters. It keeps costs down by eliminating most non-essential features.

Rep FB-3000 Flat Bench Review


  • Bench Type: Flat Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 700 lbs
  • Bench Weight: 40 lbs
  • Bench Height: 18”
  • Pad Width: 11.8”
  • Pad Length: 47.25”
  • Pad Cover: Grippy Vinyl
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds), 10-Year (Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $149.99


Rep FB-3000 Flat Bench - Side View

The FB-3000 uses a four-leg frame, which is needed for a lighter-duty bench like this. A tripod frame wouldn’t be nearly as strong or stable. The added stability also comes in handy on exercises like step ups or hip thrusts. However, there are a couple of drawbacks to consider with a four-legged frame:

  • The feet of the bench may interfere with your stance during bench press.
  • It may not rest perfectly on highly uneven surfaces.

Weighing in at just 40 lbs, this bench is conveniently light. Its sturdy 2”×2” 11-gauge steel bolt-together frame, combined with a 700lb weight capacity, is impressive for its size and weight.

Its 18” height puts it slightly above the maximum legal bench height for powerlifting competitions under IPF rules, which stipulate a max height of 17.7”.

However, its 11.8” wide pad does fall within IPF specs for pad width. The FB-3000 uses a thinner pad compared to most pricier benches that typically feature more supportive and comfortable “fat pads”.

Despite its lack of a lift handle or wheels, this isn’t a major downside due to its light weight.

Rep FB-3000 Flat Bench - Vertical Storage

This bench can be stored vertically, although at a slight angle, while still maintaining stability. For those who wish to store it more inconspicuously and without the risk of long-term pad compression, there is an optional wall hanger attachment available.

Its rubber feet not only protect the floor and prevent the bench from moving during exercise, but they also help the bench sit a bit flatter on a hard, uneven surface.

As a bonus, this bench has multiple color options available at no extra charge, which is an uncommon feature in the budget price category. Lastly, I’d like to mention the Giant 2x Flat Bench as a commendable runner-up in the budget category.

Rep FB-3000 Flat Bench - Front Feet with Rubber Protection

Thanks to Nicholas from @robnick23 for taking these photos of his Rep FB-3000 flat bench for this guide to the best weight benches. When speaking with Nicholas, he told me he couldn’t be happier with it at the $150 price point. He loved having multiple color choices, with blue obviously being his favorite. He noted that the quality of the frame and padding are incredible. He’s been using it 2.5 years.


  • Attractive price
  • Strong (for its size)
  • Grippy vinyl
  • Multiple colorways


  • Slightly taller than IPF height spec
  • Four-legged frame instead of a tripod frame
  • No wheels and lift handle

Buy Now – Rep FB-3000 Flat Bench »

Best Value Flat Bench: Vulcan Prime 3×3 Flat Competition Bench

The Vulcan Prime 3×3 Flat Competition Bench is possibly the most stable tripod bench on the market. While not perfect, it hits the sweet spot between price and performance.

Vulcan Prime 3x3 Flat Competition Bench Review


  • Bench Type: Flat Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 2,000 lbs
  • Bench Weight: 67 lbs
  • Bench Height: 17”
  • Pad Width: 12”
  • Pad Length: 48”
  • Pad Cover: Grippy Vinyl
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 30-Day (Wheels, Upholstery)
  • Manufactured: China
  • Price: $229.99


Vulcan Prime 3x3 Flat Competition Bench - Gusset Plates

This robust, competition-style, IPF spec’d bench features a height of 17” with a 12” wide pad on a 3”x3”, 11-gauge steel, bolt-together frame. It’s more resilient than most other designs on the market, thanks to using a generous number of reinforcing gusset plates on the frame.

One of the standout features of this bench is its impressive weight capacity of 2,000 lbs. Although this doesn’t necessarily make it twice as strong as benches with a 1,000 lb capacity, it has indeed been tested up to this high limit.

Weighing in at a hefty 67 lbs, it’s among the heaviest flat benches available, though still shy of the Rogue Monster Utility Bench. The high weight contributes to its stability.

My favorite part about the Vulcan Prime 3×3 bench is that has an extra wide front foot, which makes it more stable than other tripod-style benches like the FB-5000. The enhanced stability is particularly noticeable when you’re sitting at the end of the bench. You have to actively try to make it wobble.

Vulcan Prime 3x3 Flat Competition Bench - Extra Wide Front Foot - Width Measurement

The bench’s vinyl pad is designed with grip in mind to prevent your back from slipping during your workout. However, cleaning the divots in the vinyl can be challenging.

This bench doesn’t come with rubber feet, a feature that Vulcan claims “eliminates the flexion that rubber bench feet have under heavy loads”. However, I’m not convinced that makes a meaningful difference unless possibly you’re an elite-level bencher.

Because it lacks rubber feet, I don’t recommend this bench if you’d be using it on a non-rubber (wood or cement) floor because both the floor and the bench feet will get scratched.

Vulcan Prime 3x3 Flat Competition Bench vs Rep FB-5000 - Vertical Storage Comparison

The bench can be stored vertically. Its upright storage orientation is slightly more upright than that of the FB-5000. However, the bench will be resting partially on the back pad, which may cause some foam compression over a long period.

Additionally, it comes equipped with a handle and wheels for easy transportation. The lift handle has a chrome finish for a sleek, attractive look.

During installation, it’s essential to ensure that everything is properly aligned to avoid any potential wobble. Lastly, it’s worth mentioning that this bench is only available in black, which may or may not align with your personal aesthetic preferences.

Vulcan Prime 3x3 Flat Competition Bench - Lift Handle


  • Extra wide front foot for superior stability
  • Grippy vinyl
  • Super high 2,000 lb capacity rating
  • Aesthetic chrome lift handle


  • No rubber feet
  • Only available in black
  • No wide pad option

Buy Now – Vulcan Prime 3×3 Flat Competition Bench »

Best High-End Flat Bench: Rogue Monster Utility Bench

The Rogue Monster Utility Bench 2.0 brings a level of attention to detail and build quality to the table that makes it a truly premium flat weight bench. You’ll have to pay extra for this level of quality and performance, but that may be worth it for many home gym owners.

Rogue Monster Utility Bench 2.0 Review - Best High-End Flat Weight Bench


  • Bench Type: Flat Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 77 lbs to 87 lbs (Varies w/Pad Type & Frame Type)
  • Bench Height: 15.25”, 17.5”, or 19.75” (Varies w/Pad Type & Frame Type)
  • Pad Width: 12” (Premium Pad), 12.5” (Competition Fat Pad), or 14.5” (Thompson Fat Pad)
  • Pad Length: 47” (Premium Pad) or 50” (Fat Pads)
  • Pad Cover: Textured Foam (Premium Pad) or Grabber Vinyl (Fat Pads)
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 90-Day (Wheels, Upholstery)
  • Manufactured: USA
  • Price: $320 to $390


Rogue Monster Utility Bench 2.0

This formidable bench is constructed with a robust 3”x3” 11-gauge steel frame. It’s technically a bolt-together design. However, one thing setting this bench’s frame apart from others is that the rear foot post is welded to the rear frame post, which adds additional strength. This connection point is typically bolted on bolt-together benches.

It’s rated for 1,000 lbs, but it’s reasonable to assume it could handle even more considering its build quality is more robust than other 1,000 lb rated benches. Weighing in at 77 lbs with the now-default premium foam pad, it takes the crown as the heaviest flat bench on the market. Its weight can escalate to 87 lbs when equipped with the Thompson Fat Pad option.

Rogue Monster Utility Bench 2.0 has a tripod frame design, which lets you tuck your feet under the bench and eliminates wobbling on uneven floors. The previous version of this bench used a four-legged design.

Rogue Monster Utility Bench 2.0 - Knurled Handle

This bench also offers multiple configurations, giving you flexibility in choosing the bench height, as well as the pad width, thickness, and length.

The frame height comes in two variants:

  • Shorty frame: With this option, your bench height can either be 15.25″ with the premium pad or 17.5″ with one of the fat pads.
  • Standard frame: With this option, your bench height can either be 17.5″ with the premium pad or 19.75″ with one of the fat pads.

There are three pad options:

  • The Premium Pad is 12″ wide, 2.5″ thick, and 47″ long. It uses self-skinning polyurethane foam on the outside of the inner foam, meaning no vinyl; it’s seamless, durable, and somewhat grippy.
  • Competition Fat Pad is 12.5″ wide, 4.5″ thick, and 50″ long. It uses the “grabber” vinyl, so it’s very grippy. It’s designed to competition specs.
  • Thompson Fat Pad is 14.5″, 4.5″ thick, and 50″ long. It also uses the grippy “grabber vinyl.” Since it’s extra wide, it’s not competition-legal. But it’s great for anyone wanting maximum shoulder/scapular, particularly for heavy, broad-shouldered benchers.
Rogue Monster Utility Bench 2.0 - Bench Height and Pad Configuration Options

Until recently, there was also a “Standard Pad,” which measured 12″ wide, 2.5″ thick, and 47″ long. It used traditional vinyl so it wasn’t grippy. However, it appears it’s no longer being offered and the Premium Pad is now the default.

My recommendation for most people is to configure it as a competition-style bench so that the height aligns with the 17.5″ IPF competition-legal specification. I’d personally opt for the 12.5″ wide competition fat pad on the Shorty frame option. For those on the extreme ends of the height spectrum, the Shorty frame with a premium pad could suit shorter individuals, while taller people might prefer the standard frame with a fat pad.

For easy transport, the bench includes a handle and wheels. The handle comes in either short or standard length (I recommend the standard one). For those wanting a more aesthetic and easily gripped handle, there’s an option to upgrade from the smooth black handle to a knurled stainless steel one, though whether the $45 upgrade is justified is a subjective matter.

The bench features rubber feet on all three points of contact to protect floors and prevent sliding. Notably, unlike many benches that can be stored upright, this one stands perfectly vertical, resting on a UHMW cap on the end of the bench spine instead of the pad.

Available only in black, it would be nice to see more color options, especially considering its price point. While the quality of this bench justifies its price, it is on the higher end, potentially placing it out of budget for some, particularly since shipping costs are not included.

Thanks to the guys at Dragon Gym Barbell Club (@dragongymbarbellclub) for sharing these photos of the Rogue Monster Utility Bench 2.0 to use in this article on the best weight benches. They recently bought this for their commercial weight room because they thought it was the best premium flat bench on the market. They told me the pad is amazing, the overall construction is top-notch, and that the little details really make it feel premium (e.g. laser-etched corners and the knurled handle). The only small gripe they mentioned is that because of the tripod design, it can wobble initially when you sit on the front end. But during actual use, it’s super solid.


  • Extremely sturdy design, including welded rear feet
  • No pad compression when stored upright
  • Multiple frame height and pad combinations
  • Made in the USA
  • Grippy and easy-to-clean “grabber” vinyl (optional)
  • Knurled stainless steel handle (optional)


  • Only available in black
  • High starting price
  • Optional items add more to the price

Buy Now – Rogue Monster Utility Bench 2.0 »

Best FID Adjustable Weight Benches

Best FID Adjustable Bench Overall: Rep BlackWing Adjustable Bench

The Rep BlackWing Adjustable Bench is the best FID option if you want just one bench in your home gym that does everything – without any need for a dedicated flat bench. Its centerpiece feature is the Zero Gap technology, which eliminates the annoying gap between the seat and back pad in any position: flat, incline, or decline.

Rep BlackWing Adjustable Bench Review


  • Bench Type: FID Adjustable Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 131 lbs
  • Bench Height: 17.2”
  • Back Pad Width: 12.2” (Standard) or 14” (Wide)
  • Back Pad Length: 38.2”
  • Seat Pad Length: 15.6”
  • Pad Gap: Zero Gap
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 12
  • Seat Adjustment Mechanism: Angled Pop-Pin
  • Seat Adjustment Settings: 6
  • Pad Cover: CleanGrip
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds), 10-Year (Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $599.99 to $619.99 (+$109.99 for Optional Leg Holder)


Rep BlackWing Adjustable Bench - Vertical Storage - Front and Rear View

The BlackWing is an upgraded version of the AB-5000 Zero Gap Bench. It has a better version of the AB-5000’s Zero Gap seat technology combined with the same closed ladder back pad adjustment system as on the Rep AB-5200. The closed ladder system allows for easier and faster back pad adjustments than on the AB-5000’s pop-pin system.

The Zero Gap feature was a huge hit when it first appeared on the AB-5000. It solved the one gripe many lifters — typically serious powerlifters — have about adjustable benches: That the gap between the seat and backrest on the flat bench setting can feel awkward if your lower back or butt falls in the gap.

Although the Zero Gap feature was popular on the AB-5000, it was cumbersome to operate because the seat slider adjustment knob was located under the seat, making it hard to reach. Plus, the seat angle had a less-than-convenient pop-pin system.

The newer Rep BlackWing resolves these issues by featuring a side-mounted seat slider adjustment knob and an angled pop-pin seat adjustment for simpler and faster adjustments. The angled pop-pin means you don’t have to pop the pin when extending the seat; only when retracting it.

Rep BlackWing Adjustable Bench - Zero-Gap Technology for Seat

However, even with the streamlined design, there is a small amount of time required depending on the adjustment needed.

The BlackWing offers a ridiculous 12 back pad from -8 to 85 degrees and six seat pad adjustments from -10 to 45 degrees. That’s more angles than any other bench in this guide. You won’t have any issues finding the perfect angle to target your chest, back, or other muscle group.

The -8 degree decline setting is accessible without using a leg holder attachment. However, if you do get the optional leg holder, you can use the incline settings as decline settings to achieve much steeper declines. You can also install the attachment upside down to do Nordic hamstring curls.

Rep BlackWing Adjustable Bench - Leg Roller Attachment

The Rep BlackWing’s tripod design features a wide front foot, along with tight tolerances on the pads’ hinge points to make everything as stable as possible.

This bench is constructed with 11-gauge steel and weighs a hefty 131 lbs, which contributes to its stability and 1,000 lb weight capacity rating. It’s strong and stable enough for any lifter.

Despite its heavy weight, the BlackWing is relatively easy to move around thanks to built-in wheels paired with a well-placed horizontal knurled stainless steel lift handle. It stores vertically on a built-in prop so the pad isn’t compressed.

Rep BlackWing Adjustable Bench - Knurled Stainless Steel Lift Handle

It has rubber rear feet and protective liners on the front foot to provide grip and protect both your floors and the bench itself.

The bench meets IPF specs for competition dimensions, with a 17.2” height when flat and a 12.2” pad width. However, you can opt for the wider 14” pad if you want extra shoulder support.

The BlackWing uses Rep’s new CleanGrip pads. They’re firmer, grippier, and easier to clean than their original grippy vinyl pads.

Rep BlackWing Adjustable Bench - Closed Ladder Back Pad Adjustment and Protective Bench Stand

Thanks to Drew from @drewboo27 for taking these shots of his Rep BlackWing adjustable bench for this guide to the best weight benches. Drew also had the original AB-5000 Zero Gap bench and he said the BlackWing is a major improvement over it. The thing he appreciates most is how much more solid and stable it is. There’s absolutely no wiggling of the back or seat pads; the seat pad in particular on the AB-5000 had a lot of play to it. Drew also appreciates the faster and easier adjustments of both the Zero Gap seat as well as the back pad angles.


  • Zero gap technology eliminates the need for a flat bench
  • 12 back pad and 6 seat pad adjustments
  • Closed ladder adjustment system for back pad
  • Angled pop-pin for seat adjustments is superior to a regular pop-pin
  • Low decline setting available without leg holder
  • Grippy and easy-to-clean CleanGrip vinyl
  • Extra-wide front foot for stability
  • Knurled stainless steel lift handle


  • Zero gap adjustments still take a little extra time
  • Sliding seat must be retracted before storing upright

Buy Now – Rep BlackWing Adjustable Bench »

Best Budget FID Adjustable Bench: Rep AB-3000 2.0 FID Adjustable Bench

The Rep AB-3000 2.0 prioritizes function and affordability over flash. It’s not the most premium FID design, but it does everything you need it to, and it does it pretty well. The 1.0 version was already acclaimed. This new version is more refined with some noteworthy improvements.

Rep AB-3000 2.0 FID Adjustable Weight Bench - Decline Setting


  • Bench Type: FID Adjustable Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 89.3 lbs
  • Bench Height: 17.1”
  • Back Pad Width: 11.8”
  • Back Pad Length: 36”
  • Seat Pad Length: 15”
  • Pad Gap: 2.1”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 8
  • Seat Adjustment Mechanism: Pop-Pin
  • Seat Adjustment Settings: 5
  • Pad Cover: CleanGrip Vinyl
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds), 10-Year (Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $319.99


Rep AB-3000 2_0 FID Adjustable Weight Bench - Incline Setting - Side View

The frame is constructed using 11-gauge steel and primarily 2”x3” tubing. This gives it a robust weight capacity of 1,000 lbs, which is excellent for a budget bench.

It weighs 89 lbs, which is somewhat heavy, but still light enough to make moving the bench around pretty easy compared to some of the more expensive overbuilt options on the market.

Its tripod-style adjustable bench frame is nice because the front foot doesn’t get in the way of your stance. The 2.0 version boasts a wider front foot than the 1.0, which enhances stability.

Rep AB-3000 2.0 FID Adjustable Weight Bench - Wide Front Foot

The bench comes with an open ladder adjustment system for the backrest, which lets you quickly adjust the pad angle with one hand to any of eight settings ranging from -12 degrees to 85 degrees. That’s a lot of angles for this price range.

The seat uses a pop-pin system to achieve an impressive five seat adjustment settings from 0 to 20 degrees.

A primary feature of this bench is the built-in leg roller, which secures your legs during decline exercises. The new model includes six adjustable settings, enabling you to lock the rollers in whichever position is most comfortable. The 1.0 bench had a bolt that you had to tighten to lock the rollers in a specific spot, or you could leave it loose and let the roller move freely.

Rep AB-3000 2.0 FID Adjustable Weight Bench - Leg Holder

You can even move the rollers all the way back, giving you more room to tuck your legs under the seat while benching. While the rollers won’t be completely out of your way, there’s much more clearance than on the previous version.

The bench has a tapered seat pad, which is extra wide at the bench’s end. This design supports your thighs when using the leg holder attachment for decline work. However, it may force you to splay your legs during flat bench press or require you to slide yourself back further on the bench. Rep knew this was a gripe with the first version of this bench, so they designed the 2.0’s seat so you can flip it around so the narrow side is at the end of the bench. Only do this if the normal position bothers you.

The pads use Rep’s CleanGrip vinyl. It’s grippier and easier to clean than the grippy vinyl on the previous version, which itself was pretty good.

Rep AB-3000 2.0 FID Adjustable Weight Bench - Leg Holder - Front View

There is virtually no side-to-side play in the hinges, making for a stable experience at any angle – another improvement over the 1.0.

All three feet have protective rubber covers to prevent slippage and floor damage. The feet were bare on the 1.0.

Multiple colors available are at no extra charge to match your home gym’s aesthetic.

The only major drawback with this bench is its inability to store upright due to the open ladder back pad adjustment system. If this ladder were enclosed in a cage, vertical storage would be possible. If space in your gym is tight, this might make other benches more attractive.

For all of the features you get and the overall build quality, this bench is a steal for the price. However, if you do not plan on doing decline work, you may want to consider a flat-to-incline bench instead like the Giant F85 or Rep AB-4100 since the AB-3000’s leg holder and wide tapered pad may become an annoyance.

Rep AB-3000 2.0 FID Adjustable Weight Bench - Flat Setting - Side View

Thanks to Anthony from @ocean_eyes007 for supplying me with these photos of his Rep AB-3000 2.0 FID bench to use in this article on the best weight benches. Anthony told me he’s extremely satisfied with his choice. He said it’s very solid, doesn’t move around while he’s using it, and that it’s easy to adjust. He was also impressed with the quality of everything from the powder coat to the welds to the padding. He said that the pad gap wasn’t noticeable for him while flat benching. Anthony’s only gripe was that vertical storage isn’t possible though it’s not a major negative in his case. Overall, he thinks it’s an incredible value for the price.


  • Great price point
  • Sturdy, stable design
  • Lots of back pad (8) and seat (5) angle settings for the price
  • 6 leg roller settings
  • Upgraded CleanGrip pads


  • Can’t be stored upright
  • Back pad adjusts on an open ladder instead of a closed ladder
  • Wide seat pad and leg roller may get in the way of your legs

Buy Now – Rep AB-3000 2.0 FID Adjustable Bench »

Best Value FID Adjustable Bench: Griffin Adjustable Bench 2.0

Overshadowed by flashier benches from bigger brands, the Griffin Adjustable Bench 2.0 has flown under the radar as a viable and more affordable alternative to FID benches like the Rep BlackWing, Rep AB-5000, Rogue AB-3, Rogue Manta Ray, and others.

Griffin Adjustable Bench 2.0 Review


  • Bench Type: FID Adjustable Bench
  • Frame Steel: 11-Gauge and 4-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 121 lbs
  • Bench Height: 17.7”
  • Back Pad Width: 12”
  • Back Pad Length: 38.5”
  • Seat Pad Length: 13”
  • Pad Gap: 2”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 7
  • Seat Adjustment Mechanism: Ladder
  • Seat Adjustment Settings: 4
  • Pad Cover: Grippy Vinyl
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $499.99 (+$99.99 for Optional Leg Holder)


Griffin Adjustable Bench 2.0 - Flat Position

Constructed with a robust 3”x3” frame of 11-gauge and 4-gauge steel, the Griffin Adjustable Bench 2.0 bench comes in at substantial 121 pounds with a capacity of 1,000 pounds. It’s certainly sturdy enough.

It uses a tripod-style frame design with a single front foot that offers unobstructed room for your feet. Despite the single front foot, the bench’s heavy weight gives it good stability even if you’re sitting at the front of the bench or performing step-ups.

This bench conforms to the major IPF specs for competition with a 17.7″ height in the flat position and a 12″ wide back pad. The back pad is finished with grippy, divot-patterned vinyl. It delivers excellent grip but is difficult to clean.

The Griffin Adjustable Bench 2.0 incorporates a closed ladder design for both the back pad and seat pad, facilitating quicker adjustments compared to an open ladder or a pop-pin system. The bench’s seat adjustment mechanism mirrors the Rogue Manta Ray more than the Rep BlackWing, which uses a pop-pin for the seat adjustment.

Griffin Adjustable Bench 2.0 - Ladder Adjustment System

There’s an optional leg roller attachment for $100. You’ll need it to convert this from a flat-to-incline bench into a full FID bench – as is the case with the Rep BlackWing and Rogue Manta Ray designs. This style of FID bench allows for multiple decline angles because you’re using the incline angles as decline angles.

The bench offers seven back pad angles ranging from 0 to 85 degrees as well as four seat pad angles. While it may not have as many angle options as some pricier benches, it provides sufficient variety for a majority of users.

The pad gap in the flat position is 1.75″, which isn’t huge, but it’s not minimal either. Those who are sensitive to a pad gap might prefer a dedicated flat weight bench or alternatives like the Rep BlackWing or Ironmaster Super Bench Pro, which offer a zero gap design in the flat position.

Griffin Adjustable Bench 2.0 - Vertical Storage

Engineered specifically for vertical storage, the bench features a UHMW piece on the end of the bench frame. This allows it to stand upright while protecting the floor and maintaining stability. The closed ladder design also prevents the back pad from swinging out while upright, and the inclusion of a pin lock ensures the back pad stays securely in place.

The bench is outfitted with rubber pads bolted onto the feet, protecting your floor and preventing any sliding of the bench.

For easy mobility, the bench comes with a horizontal lift handle and wheels. The handle is knurled for a more secure grip when moving the bench. Plus it looks nice.

The Griffin Adjustable Bench 2.0, which is available solely in black, is enticingly priced at $499 with shipping included. It offers stiff competition to the likes of the Rep BlackWing and Rogue Manta Ray, undercutting the BlackWing by $100 and costing just half the price of the Manta Ray.

Griffin Adjustable Bench 2.0 - Knurled Steel Handle


  • Closed ladder adjustment for both back and seat pads
  • Excellent price for this style of FID bench
  • Robust frame for the price
  • Designed specifically for vertical storage w/UHMW protection
  • Grippy vinyl
  • Knurled steel lift handle


  • Fewer back pad settings than comparable models
  • Non-minimal pad gap
  • Only available in black

Buy Now – Griffin Adjustable Bench 2.0 »

Best High-End FID Adjustable Bench: Rogue Manta Ray

The Rogue Manta Ray Adjustable Bench is an extremely strong, durable, and feature-rich FID weight bench that’s easy to adjust and has all the angle options you could ever want. But it comes with a hefty price tag to match.

Rogue Manta Ray Adjustable Bench Review


  • Bench Type: FID Adjustable Bench
  • Frame Steel: 7-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 140 lbs
  • Bench Height: 17.5”
  • Back Pad Width: 12”
  • Back Pad Length: 39”
  • Seat Pad Length: 12”
  • Pad Gap: 1”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 10
  • Seat Adjustment Mechanism: Ladder
  • Seat Adjustment Settings: 5
  • Pad Cover: Grabber Vinyl
  • Frame Finish: Black Powder Coat (More Colorways Soon)
  • Warranty: Lifetime (Welds, Frame), 90-Day (Wheels, Upholstery)
  • Manufactured: USA
  • Price: $995 (+$200 for Optional Leg Holder)


Rogue Manta Ray Adjustable Bench - Flat Position - Ladder Adjustment

The Manta Ray bench is equipped with a closed ladder system for both the back pad and the seat, which enables swift and seamless adjustments. There are an impressive 10 back pad positions ranging from 0 to 85 degrees and five seat positions from -20 to 30 degrees.

It uses a tripod frame design, but with a very wide flat front foot (shaped like a manta ray) to get enhance stability while still staying out of the way of your foot placement.

Rogue Manta Ray Adjustable Bench - Wide Front Foot

The Rogue Manta Ray is easily the most overbuilt bench in this guide with an absolutely overbuilt 3”x4” 7-gauge bolt-together steel frame. The bench itself weighs a whopping 140 lbs. There is no officially listed capacity, but it is safe to assume it can support well over 1,000 lbs.

The bench meets IPF standards for competition bench dimensions with a 17.5″ height when flat and a 12″ pad width.

All three feet have rubber protection to preserve your floor and keep the bench from shifting during exercise.

There is an optional leg holder attachment that’s required to make this an FID bench for decline work. This is similar to the Rep BlackWing and Griffin Adjustable Bench 2.0, where the attachment attaches to the backrest and allows you to use the incline settings as decline settings.

Rogue Manta Ray Adjustable Bench - Leg Holder Attachment

You can use the leg holder upside down for Nordic hamstring curls. However, there’s no dedicated hole for the pop-pin to secure the leg holder in this position. Still, it’s functional simply because its heavy weight keeps it in place.

The Rogue Manta Ray has a minimal 1″ pad gap in the flat position. This is as close as you can get to a zero gap bench. The slight gap is virtually undetectable during use.

Rogue Manta Ray Adjustable Bench - Back and Seat Pad with Pad Gap with Closeup on Vinyl

A major upgrade compared to the Rogue Adjustable Bench 3.0, which is essentially the non-decline version of the Manta Ray, is that the Manta Ray uses Rogue’s grabber vinyl on the pads. This provides superior grip compared to the Rogue Premium Pad on the 3.0.

Despite the Manta Ray’s considerable weight, you can more it around with relative ease, thanks to a built-in lift handle at the front foot and wheels. However, it’s an injection molded handle; I’d expect a knurled stainless steel handle for the price.

It is designed with upright storage in mind, featuring a UHMW cap on top of the bench frame to protect the pad from compression.

Rogue Manta Ray Adjustable Bench - Vertical Storage

As of now, the Rogue Manta Ray is only available in a black powder coat finish, but additional color options are coming soon.

As with most Rogue equipment, this bench is made in the USA with high manufacturing standards.

The major drawback is the extremely high cost. The bench is priced at $995, excluding shipping. Additionally, the optional leg roller, priced at $200, is twice as expensive as those on comparable benches.

Thanks to Matt Pendergraph for providing these shots of his Rogue Manta Ray Adjustable Bench for this guide on the best weight benches. Rogue sent him this bench for review on his YouTube channel. Matt likes that its easily the most overbuilt bench on the market; it’s extremely durable, heavy-duty, easy to adjust, and made with attention to detail. However, he admits that the extremely high price makes impractical and inaccessible for the vast majority of home gym owners.


  • Closed ladder adjustment for both back and seat pads
  • 10 back pad and 5 seat pad angle settings
  • Minimal pad gap
  • Extra-wide front foot for stability
  • Built like a tank (3”x4”, 7-gauge)
  • Made in the USA


  • Extremely pricey
  • Lift handle should be knurled at this price point
  • Only available in black (for now)

Buy Now – Rogue Manta Ray Adjustable Bench »

Best Flat-to-Incline Adjustable Weight Benches

Best Flat-to-Incline Adjustable Bench Overall: Rep AB-5200 2.0 Adjustable Bench

The Rep AB-5200 2.0, a refined version of the AB-5200 1.0,  has every sought-after feature you could want in a flat-to-incline bench. It can even become a quasi-FID bench with an optional adjustable post that unlocks low-decline settings. It does all this at a reasonable (though not cheap) price.

Rep AB-5200 2.0 Adjustable Bench Review


  • Bench Type: Flat-to-Incline Adjustable Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 115 lbs
  • Bench Height: 17.5”
  • Back Pad Width: 12” (Standard) or 14” (Wide)
  • Back Pad Length: 41.7”
  • Seat Pad Length: 11.4”
  • Pad Gap: 1.4”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 10 (+3 More w/Optional Decline Feature)
  • Seat Adjustment Mechanism: Ladder
  • Seat Adjustment Settings: 4
  • Pad Cover: CleanGrip Vinyl
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds), 10-Year (Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $549.99


Rep AB-5200 2.0 Adjustable Bench - Closed Ladder Adjustment System

This is a sturdy bench constructed with a 2”x3” 11-gauge steel bolt-together frame, giving it a strong 1,000 lb capacity.

Weighing 115 lbs, it’s no doubt heavy and stable, but it’s 10 lbs leaner than the 1.0 design. This weight reduction makes it notably more maneuverable.

Speaking of maneuverability, it features a stainless steel, fully knurled horizontal handle that’s both aesthetic and functional. When paired with wheels, it makes moving the bench quite easy.

Rep AB-5200 2.0 Adjustable Bench - Front Foot with Knurled Steel Handle

The frame uses a tripod design, which is a staple for higher-end benches these days. The single front foot is great because it doesn’t get in your way while benching. The bench is stable because the foot is wide enough and the bench is heavy enough. All the feet have rubber protection to prevent sliding and protect your floors.

This bench has a small 1.4″ pad gap in the flat position, which is half an inch narrower than the 1.0 version. Even if your butt is on the gap, you likely won’t feel it. If you do, the back pad is long enough at ~42” that you can just scooch back and bench on just that part.

The AB-5200 2.0 meets IPF competition specs with a 17.5″ height and 12″ back pad. You can opt for a 14″ wide back and seat pads, which is outside of IPF specs. But that only makes sense for lifters with very broad shoulders who need more shoulder support. Most buyers should stick to 12″ pads.

Rep AB-5200 2.0 Adjustable Bench - Vertical Storage

All the pads use Rep’s newest CleanGrip upholstery, which is grippier and easier to clean than the previous iteration.

The AB-5200 2.0 offers a generous six color options with the ability to choose a different color for the frame and ladder. This is a significant upgrade from the 1.0 version, which only had three color options and required the frame and ladder to be the same color.

While it isn’t a true FID bench, it does offer some degree of decline. An optional adjustable post at the rear of the bench allows for three mild decline settings from -4 to -8 degrees, suitable for chest workouts, but not ab training. Considering the $30 price tag for this option, it could be a worthwhile upgrade for many people.

Rep AB-5200 2.0 Adjustable Bench - Optional Adjustable Rear Post for Low Decline Settings

This bench has an impressive ten back pad angles from flat to 85 degrees, as well as four seat pad angles from flat to 30 degrees.

Rapid back and seat angle changes are possible thanks to a ladder adjustment system. The ladder is enclosed, too, which prevents overshooting or undershooting the desired angle setting and stops the back pad from swinging out when stored upright.

When upright, it rests on a UHMW insert on the back pad’s frame, thus preventing pad compression.

Rep AB-5200 2.0 Adjustable Bench - UHMW Protection for Vertical Storage

The 2.0 version doesn’t come with a spotter platform like the 1.0 version, though that wasn’t a very popular attachment anyway.

This isn’t a cheap bench, but it’s well-priced compared to comparable models, beating the Rogue Adjustable Bench 3.0 out by $100 after factoring in shipping.


  • Closed ladder adjustment for both back and seat pads
  • 10 back pad angles and 4 seat angles
  • Optional adjustable post allows for 3 low decline angles
  • Small pad gap
  • Grippy and easy-to-clean CleanGrip vinyl
  • Upright storage with UHMW protection
  • Streamlined weight for easier mobility
  • Stainless steel knurled lift handle


  • Price is fair but high

Buy Now – Rep AB-5200 2.0 Adjustable Bench »

Best Budget Flat-to-Incline Adjustable Bench: Rep AB-3100 Adjustable Bench

The Rep AB-3100 offers a balance between functionality and affordability, providing a basic but reliable flat-to-incline bench at a highly competitive price point.

Rep AB-3100 Adjustable Weight Bench Review


  • Bench Type: Flat-to-Incline Adjustable Bench
  • Frame Steel: 14-Gauge and 4-Gauge
  • Weight Capacity: 700 lbs
  • Bench Weight: 70 lbs
  • Bench Height: 16.75”
  • Back Pad Width: 11.75” to 9” (Tapered)
  • Back Pad Length: 34.75”
  • Seat Pad Length: 13”
  • Pad Gap: 1.75”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 6
  • Seat Adjustment Mechanism: Ladder
  • Seat Adjustment Settings: 3
  • Pad Cover: Grippy Vinyl
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds), 10-Year (Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $269.99


Rep AB-3100 Adjustable Weight Bench - Flat Position

This bench uses a mix of thinner 14-gauge and thicker 4-gauge steel in its bolt-together frame to create a modest 700 lb weight capacity. That’s not overly impressive, but plenty for the average lifter.

Since it uses lighter gauge steel, its weight is lighter at 70 lbs. This, combined with the tripod design, makes it less stable than heavier-duty options. This isn’t enough of a detriment to outweigh the benefit of a single front foot, which ensures nothing is in the way of your stance.

The bench’s feet are covered in rubber for anti-slip protection and to prevent floor damage.

The bench offers six backrest settings ranging from 0 to 90 degrees. This isn’t an impressive number of settings, but it is functional and commensurate with the price. Unfortunately, the upright setting is at a perfect 90 degrees, making it uncomfortable to use.

There are “officially” three seat settings from 0 to 20 degrees, which is decent but leaves you wanting a steeper setting. Luckily, there’s an unofficial fourth setting of 45 degrees that you can access by mounting the seat adjuster on the top of the ledge above the highest ladder slot.

The adjustment of both the back pad and seat employs a ladder adjustment system, which enables rapid adjustments with one hand. However, it is an open ladder system, which is not as desirable as a closed ladder system.

Rep AB-3100 Adjustable Weight Bench - Ladder Adjustment - Upright Position

The pad gap is 1.7″ which is small for a budget bench. You may feel the gap if you’re directly on top of it, but it shouldn’t be too much of a distraction.

The back pad is 11.75″ wide for the lower two-thirds, then tapers to 9″ at the top. The tapered portion reduces shoulder support during benching to a degree. A uniform 11.75” pad would be better. Although the tapered back pad doesn’t adhere to IPF standards, the 16.75″ bench height does.

The pad employs Rep’s older grippy vinyl, which, while effective, isn’t as nice as the newer CleanGrip vinyl.

This bench cannot be stored upright due to the rounded pad top and the open ladder system, which would cause the back pad to swing out. However, the lighter weight of the bench, along with the wheels and a lift handle, makes it a breeze to move around the gym.

Like all Rep benches, this one is also available in multiple colorways all at no extra cost.

While the AB-3100 Adjustable Bench has room for improvement, any upgrades would inevitably increase its price. It’s hard to complain too much given the price.

Rep AB-3100 Adjustable Weight Bench - Flat Position - Side View

Thanks to Tyson from @tnt_fitnesscenter for contributing to this guide on the best weight benches with these photos of his Rep AB-3100. Tyson told me he thinks it’s one of best value adjustable benches available, especially if you’re on a budget. However, he cautioned that it’s too light and unstable if you’re going to be using it for very heavy use. For that, he recommends the AB-5200, which he also owns.


  • Low price; excellent value
  • Fast ladder adjustments
  • Grippy vinyl
  • Decent strength for its size and price


  • Ladder is open; not enclosed
  • Can’t be stored upright
  • Highest angle setting is 90 degrees instead of 85
  • Lacks Rep’s upgraded CleanGrip vinyl

Buy Now – Rep AB-3100 Adjustable Bench »

Best Value Flat-to-Incline Adjustable Bench: Giant F85 Adjustable Bench

The Giant F85 is a value-packed flat-to-incline bench that provides features similar to its higher-end counterparts. It makes compromises, of course, but you end up with much of the same functionality.

Giant F85 Adjustable Weight Bench Review - Incline Position


  • Bench Type: Flat-to-Incline Adjustable Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 84 lbs
  • Bench Height: 18”
  • Back Pad Width: 12”
  • Back Pad Length: 40”
  • Seat Pad Length: 12”
  • Pad Gap: 2.06”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 10
  • Seat Adjustment Mechanism: Ladder
  • Seat Adjustment Settings: 3
  • Pad Cover: Grippy Vinyl
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 30-Day (Upholstery)
  • Manufactured: China
  • Price: $379.99 (Save 10% with code KING)


Giant F85 Adjustable Weight Bench - Flat Position

The bench has a bolt-together construction using 2”x3” 11-gauge steel tubing and 7-gauge steel for the ladder.

Despite the thick steel, this bench weighs only 84 pounds. This is surprising considering similar bench designs that use 11-gauge steel typically weigh over 110 lbs. However, those benches use 3”x3” tubing and/or thicker steel for components like the bench spine or adjustment arm.

Nonetheless, this bench retains a strong weight capacity of 1,000 pounds.

The relatively light weight is beneficial because it improves maneuverability. Coupled with a well-placed, fully knurled horizontal lift handle and wheels, moving this bench around is an effortless task.

Giant F85 Adjustable Weight Bench - Front Foot

The F85 offers ample room for foot placement while benching thanks to its tripod-style frame.

The back pad and seat adjustments are done via a closed ladder system, which allows for quick angle changes, usually requiring just one hand. The back pad boasts an impressive 10 angle settings from flat to 85 degrees, similar to more expensive alternatives like the Rep AB-5200 2.0 and Rogue Adjustable Bench 3.0. The seat offers three settings from flat to 30 degrees, which, while sufficient, is fewer than some other benches.

One thing missing is a handle on the adjustment arm. That would make back pad adjustments easier. As is, you must grasp the arm itself when lowering the angle.

The closed ladder design helps with the upright storage capability, ensuring the back pad doesn’t swing out. There’s no UHMW liner or steel prop to keep it upright. Rather, it rests mostly on the steel wheel guards, with some contact on the back pad, but not enough to worry about pad compression.

Giant F85 Adjustable Weight Bench - Upright Storage - Front and Side View

The bench pads use grippy vinyl for a secure, no-slip benching experience. The vinyl features a divot texture, which collects debris and makes cleaning harder.

While the 12″ back pad width complies with the International Powerlifting Federation (IPF) standards, the 18″ bench height is a tad higher than the 17.7” max spec. It’s not a huge deal, but a 17″-17.5″ height would be better.

The bench features rubber feet for floor protection and to prevent slipping.

The Giant F85 stands out because it includes many of the major features found in high-end alternatives, like the Rep AB-5200 2.0 and Rogue Adjustable Bench 3.0, but at a substantially lower cost. You lose some of the beefiness and finer details, but you still get a lot of bang for your buck.

Giant F85 Adjustable Weight Bench - Grippy Vinyl on Back Pad - Closeup

Thanks to Joey from @joey_catizone for taking these photos of his Giant F85 adjustable bench for this article on the best weight benches. Joey told me he loves the bench and that it performs great. He’s impressed with the overall quality and loved the price.


  • Closed ladder adjustment for both back and seat pads
  • 10 back pad settings
  • Competitive price point
  • Lighter weight despite strong frame and large weight capacity
  • Grippy vinyl
  • Knurled steel lift handle


  • Not as heavy-duty and refined as comparable benches
  • Bench height is slightly taller than IPF specs
  • Only available in black

Buy Now – Giant F85 Adjustable Bench »

Best High-End Flat-to-Incline Adjustable Bench: Rogue Adjustable Bench 3.0

The Rogue Adjustable Bench 3.0 is a tank. It’s possibly the strongest flat-to-incline bench on the market, with plenty of adjustment options and other premium features. As a bonus, it’s made in America. However, all of that comes with a premium price tag, particularly if you opt for the stainless steel version.

Rogue Adjustable Bench 3.0 Review


  • Bench Type: Flat-to-Incline Adjustable Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 125 lbs
  • Bench Height: 17.5”
  • Back Pad Width: 11”
  • Back Pad Length: 39”
  • Seat Pad Length: 12”
  • Pad Gap: 1”
  • Back Pad Adjustment Mechanism: Ladder
  • Back Pad Adjustment Settings: 10
  • Seat Adjustment Mechanism: Ladder
  • Seat Adjustment Settings: 3
  • Pad Cover: Textured Foam (Premium Pad)
  • Frame Finish: Powder Coat (Multiple Colorways)
  • Warranty: Lifetime (Welds, Frame), 90-Day (Wheels, Upholstery)
  • Manufactured: USA
  • Price: $595 to $695


Rogue Adjustable Bench 3.0 - Flat Position

This bench comes in two versions:

  • Standard: Includes black powder-coated ladder rails and basic wheels.
  • Stainless Steel: Includes uncoated stainless steel ladder rails and wider, more durable wheels. It costs an extra $100.

The frame is considered bolt-together but is welded at the apex. This is an improvement on the first run of 3.0, where this part was bolted and some users complained of it shifting.

Rogue Adjustable Bench 3.0 - Welded Apex

Boasting 3”x3” frame tubing, this bench is beefier than comparable benches that typically use 2”x3” tubing. The steel is 11-gauge with other parts like the ladder being even thicker. All of this makes for a heavy 125 lb total weight, which contributes to its rock-solid stability.

The bench uses a tripod frame design, allowing for unobstructed foot placement. An extra wide front foot keeps this design super stable. All feet are equipped with rubber inserts for floor protection and to prevent sliding.

The Rogue Adjustable Bench 3.0 uses a ladder for rapid angle adjustments of the back and seat. The ladder is closed, which is an upgrade over the 2.0 version, which had an open ladder. The closed ladder prevents over- or under-shooting the desired setting.

Rogue Adjustable Bench 3.0 - Closed Ladder Adjustment System - Seat and Back Pad

With 10 back pad positions ranging from 0 to 85 degrees and three seat settings from 0 to 30 degrees, the adjustability surpasses the 2.0 version, which only offered six back pad and two seat settings.

However, the back pad is just 11″ wide, falling short of the ideal 12″ width and not meeting the legal bench pad width for IPF standards. However, the 17.5″ pad height does meet IPF specs.

The pads are made with Rogue’s premium “self-skinning, highly engineered polyurethane foam.” This dense foam doesn’t have a vinyl or leather cover; just the foam itself with no fabric or seams. It’s grippier than the vinyl used on the 2.0 version, but could still be grippier. There’s no option for the super grippy “Grabber” vinyl used on other Rogue benches.

Rogue Adjustable Bench 3.0 - Self-Skinning Pads

The pad gap is as small as possible at just 1”, making it virtually undetectable even if you’re right on top of it while flat benching.

You can move this mammoth bench around with relative ease using the lift handle and wheels. However, two features could be improved:

  • The lift handle would be better if it were knurled instead of injection molded, which doesn’t give off a premium vibe.
  • I would’ve liked to see wheel guards at this price point. They protect wheels and are a convenient place for a spotter to stand, which some people like about the AB-5200.

Designed specifically for upright storage, the bench has a rubber insert on the rear frame post that supports the bench in the vertical position. There’s no pad compression at all.

Rogue Adjustable Bench 3.0 - Vertical Storage

It has an impressive 11 frame color options available, allowing you to customize its aesthetic to match your home gym.

Thanks to Scott from @the_farr_outpost for sharing photos of his Rogue Adjustable Bench 3.0 for this guide to the best weight benches. Scott told me he really likes this bench. However, he noted that given the high price and availability of comparable options at lower prices, it may not be for everyone; unless supporting American-made products is a priority. He likes that there’s a minimal pad gap. He also praised the fact that it’s sturdy and stable; no wobble at all. And wheeling it around is easy. Scott also mentioned that the pad is rock hard, which took time for him to get used to, as he was accustomed to a fat pad.


  • Closed ladder adjustment for back and seat pads
  • 10 back pad angle settings
  • Minimal pad gap
  • Built-in, rubber-protected upright storage stand
  • Stainless steel rails available (optional upgrade)
  • Extra-wide front foot for added stability
  • Made in the USA


  • Rogue’s “grabber” vinyl pads aren’t available for this bench
  • 11″ wide back pad is narrower than IPF specs
  • High price, especially for the stainless version

Buy Now – Rogue Adjustable Bench 3.0 »

Best Versatile Weight Bench: Ironmaster Super Bench Pro V2

The Ironmaster Super Bench Pro V2 is unparalleled when it comes to exercise versatility thanks to an ingenious design with a huge ecosystem of compatible attachments.

Ironmaster Super Bench Pro V2 Review


  • Bench Type: FID Adjustable Bench
  • Frame Steel: 11-Gauge, 12-Gauge
  • Weight Capacity: 1,000 lbs (Flat Position), 600 lbs (Incline Positions)
  • Bench Weight: 65 lbs (69 lbs w/Seat Installed)
  • Bench Height: 17.2”
  • Back Pad Width: 10.25″, 12.25″ (Hybrid Pad)
  • Back Pad Length: 44”
  • Seat Pad Length: 10”
  • Pad Gap: Zero Gap
  • Back Pad Adjustment Mechanism: Foot Lever Locking Ring
  • Back Pad Adjustment Settings: 11
  • Seat Adjustment Mechanism: Removable
  • Seat Adjustment Settings: 3 Height Settings
  • Pad Cover: Traditional Vinyl
  • Frame Finish: Black Powder Coat
  • Warranty: 10-Year (Welds, Frame), 1-Year (Wheels, Upholstery)
  • Manufactured: China
  • Price: $499.00+


Ironmaster Super Bench Pro V2 - Decline Crunch Situp Attachment

Its design is unique, with its length comprised solely of the back pad. The bench comes with a detachable seat, which inserts into one of three tubes for different height options. This represents an upgrade from the V1 bench, which had just two height options, resulting in a short seat at high incline angles.

When using the bench for flat and decline angles, you’ll enjoy a zero gap experience by removing the seat and using only the back pad. The back pad adjusts by pivoting on a single reinforced frame column. It has a swoosh-shaped adjustment ring, providing a total of 11 angle settings. To operate it, you step on a convenient foot pedal to unlock it, then tilt the backrest to the desired setting with one hand.

Ironmaster Super Bench Pro V2 Adjustment Mechanism

You can use the bench for decline exercises by using incline settings and laying on it in reverse. For high decline angles, you’ll need the optional leg holder attachment.

Unlike most benches in this guide, the Ironmaster is not a tripod-style bench, but a traditional four-legged design. This design enhances stability, which is crucial due to its lighter weight.

It weighs just 65 lbs without the seat and 69 lbs with it. Lots of people love this because it’s so easy to move. It manages this lighter weight by using thinner 2”x3” 12-gauge steel for the base of the frame while employing thicker 3”x3” 11-gauge steel and 8mm welded supports on the upright column part of the base.

Despite its light weight, the bench still boasts a 1,000 lb weight capacity rating in the flat position and 600 lbs in incline and decline positions.

It comes standard with its innovative hybrid back pad that offers two width options:

  • One half is wider with a 12.25″ width for better shoulder support on flat bench press. It’s within IPF specs.
  • The other half is narrower with a 10.5″ width, which allows for more range of motion on exercises like chest-supported dumbbell rows; a wider pad can get in the way of the arms for some people.
Ironmaster Super Bench Pro V2 - Hybrid Pad

Unfortunately, the vinyl on the pad is standard textured vinyl so it isn’t very grippy. If you’re sweating a lot, you’ll slide while benching.

The bench is 17.2” tall when flat, compliant with IPF regulations.

For easy maneuverability around the gym, the bench comes equipped with wheels and a lift handle, an upgrade from the previous version which only had wheels.

The bench also includes rubber feet to keep the bench in place and for floor protection.

Upright storage is possible by turning the bench up onto the wheels and pad. It leans slightly but remains stable. I don’t see foam compression being a real issue since the bench is light.

Ironmaster Super Bench Pro V2 - Vertical Storage

What sets the Ironmaster Super Bench Pro V2 apart from other benches is its wide array of available attachments that can convert the bench into an entire home gym. This includes:

  • Crunch Situp/Decline Attachment: For decline benching and decline ab work. This is the most popular attachment by far.
  • Bar Dip Handle Attachment: For bodyweight dips and weighted dips.
  • Seated Press Pad Attachment: To convert this bench into an upright weight bench. Perfect if you want back support, but want freedom of movement for your head and neck on seated dumbbell or barbell presses.
  • Chin Up Bar Attachment: For wide grip, medium grip, and neutral grip pull ups.
  • Leg Developer Attachment: For plate-loaded leg curls and leg extensions.
  • Preacher Curl Pad Attachment: For dumbbell or barbell preacher curls.
  • Hyper Core Attachment: For core training including hyperextensions, reverse hyperextensions, Roman chair sit ups, and oblique crunches.
  • Head Extension Attachment: The back pad is just 44″ long. On incline exercises, depending which seat height you use, this can put your head past the edge of the bench, particularly if you’re taller. This attachment fixes that by effectively increasing the bench pad length by 8″.
  • Cable Tower Attachment: For lat pulldowns using the Super Bench as a seat. Low rows are possible by using the other side of the tower.
  • Cable Tower Seat: A dedicated seat to use the cable tower attachment on its own, instead of with the Super Bench.
  • Barbell/Dumbbell Spotting Stand: Connects to the base of the bench. Allows you a convenient place to rack your dumbbells or your barbell.
  • Organizer: To store all the major attachments in a small footprint.

Not every user will need all these attachments. However, there is likely something of interest for most people. I think the Crunch Situp/Decline Attachment and Leg Developer Attachment are the most useful.

For more info on this bench, read my Ironmaster Super Bench Pro review — just note it’s on the V1, not the V2; still, most of the information applies to both versions.

Ironmaster Super Bench Pro V2 - Leg Developer Attachment for Leg Curls and Leg Extensions


  • Extremely versatile; large ecosystem of attachments
  • Easy foot lever adjustment system
  • 11 back pad angle settings
  • 3 seat height options
  • Hybrid back pad gives the best of both worlds (wide and narrow)
  • Zero gap experience due to removable seat design
  • Lean design; very maneuverable


  • Weight capacity is lower for incline settings
  • Four-legged frame instead of a tripod frame
  • No grippy vinyl

Buy Now – Ironmaster Super Bench Pro V2 »

Best Foldable Bench: Rogue Fold Up Utility Bench

The Rogue Fold Up Utility Bench is a robust and stable flat bench that can collapse into a much more compact profile. This makes it perfect for strong lifters who are extremely tight on space and can’t leave their equipment out when finished.

Rogue Fold Up Utility Bench Review
This photo shows the old standard vinyl covering for the pad. The new pad uses a premium molded foam. It’s denser, seamless, and a bit grippier.


  • Bench Type: Foldable Flat Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 57 lbs
  • Bench Height: 17” (Unfolded), 7.5” (Folded)
  • Pad Width: 12”
  • Pad Length: 47”
  • Pad Cover: Premium Textured Foam
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 90-Day (Upholstery)
  • Manufactured: USA
  • Price: $320


Rogue Fold Up Utility Bench - Compact Folded Profile with Wall Hanger Attachment

There are many foldable benches on the market, but the vast majority are cheap, flimsy benches sold on Amazon. This Rogue bench is one of the few that bucks that trend. It’s made from a 2”x3” 11-gauge steel bolt-together frame, weighing 57 lbs with the pad. The capacity is unlisted, but it’s likely 1,000 lbs like their other benches.

The standout feature on this bench is its hinged leg and detent pin design, which is what allows you to easily fold and store it out of the way.

This type of bench is perfect if you train in a small space where you can’t leave your equipment out when finished. So if you train in your garage but also park there, this bench is great. Or if you train inside your home, you can slide this under a bed when finished.

Rogue ships this bench with a wall-mounted hanger at no extra cost. So you save even more space by storing the bench (in the folded position) on your wall.

Rogue Fold Up Utility Bench - Wall-Mounted Bench Hanger

Unlike most benches in this guide, the Rogue Fold Up Bench uses a four-legged frame design instead of a tripod frame. This is a necessary design choice to bolster stability and compensate for the instability introduced by using detent pins to secure the folding legs.

As a result of the four-legged design, the front feet may get in the way of your stance while benching, so you’ll have to adjust your position accordingly.

There are rubberized feet included, which also help with stability. They of course also protect your floors and prevent the bench from shifting while you’re exercising.

Rogue Fold Up Utility Bench - Bench Feet

When unfolded, this bench has a 17” height, which complies with IPF specs. When folded, the bench height shrinks to just 7.5”, making it very easy to store out of the way.

The back pad is also IPF compliant in terms of pad width at 12” wide. The pad itself is Rogue’s premium textured foam pad, which is dense, durable, and seamless. It’s somewhat grippy, but not nearly to the extent of the “grabber” vinyl pads seen on some of their other benches.

One downside of this bench is that it lacks wheels. This makes it harder to maneuver around your gym. You’ll have to pick it up or drag it. Not the end of the world, but annoying nonetheless.

The price is higher than most regular flat benches, but you’re essentially paying a premium for the foldability feature.

Like most Rogue products, it’s made in America and the quality and attention to detail reflect that.

Rogue Fold Up Utility Bench - Front View


  • Folds from 17” to 7.5” high
  • Wall-mounted hanger comes standard
  • Strong weight capacity despite the folding capability
  • Made in the USA


  • Four-legged design instead of a tripod frame
  • No wheels/lift handle

Buy Now – Rogue Fold Up Utility Bench »

Best Upright Weight Bench: Body-Solid GST20 Utility Stool

The Body-Solid GST20 Utility Stool takes the title of the best upright bench because of its ergonomic design, compact footprint, sturdy construction, and fair price point. No other upright bench ticks all of these boxes.

Body Solid GST20 Utility Stool Review


  • Bench Type: Upright Bench
  • Frame Steel: 12-Gauge
  • Weight Capacity: 600 lbs
  • Bench Weight: 29.6 lbs
  • Seat Height: 16”
  • Seat Pad Width: 11.5” to 9.5” (Tapered)
  • Seat Pad Length: 16”
  • Pad Cover: DuraFirm Vinyl
  • Frame Finish: Gray Powder Coat
  • Warranty: Lifetime for Home Use (Welds, Frame, Upholstery)
  • Manufactured: China
  • Price: Check Current Price


Body Solid GST20 Utility Stool - Seat and Back Pad

The GST20 supports your lower and mid-back without restricting your upper back, neck, and head. This makes it better than using a regular adjustable bench in the upright setting.

It’s a very effective and convenient seat for doing exercises like dumbbell triceps extensions, dumbbell or barbell shoulder press, seated curls, bent over lateral raises, and more.

One reason I picked this over other upright weight bench options was that the back pad doesn’t force you into a fully vertical posture. There’s enough room between the seat and the back pad that you can lean back slightly. Many other models are too upright.

The seat is 16” high, which is a bit shorter than most flat benches. However, it’s a comfortable enough height for most people, except possibly super tall lifters.

Body Solid GST20 Utility Stool - Front View

The frame of the Body-Solid GST20 uses 2″ x 2″ and 2″ x 3″ 12-gauge steel. While 11-gauge would be nicer, it isn’t necessary on this type of bench since you still get a max weight capacity of 600 lbs. That’s more than sturdy enough for the types of movements you’ll be doing on it.

It features an extra-wide base at the rear to ensure stability, which is essential since this, like all other upright benches, has a single front foot.

Despite the absence of wheels, it is still quite portable, thanks to its light weight of 29.6 lbs.

The seat and backrest of this bench feature Body-Solid’s signature DuraFirm upholstery, a feature that was present on my first “real” bench (the GFID31). While the pad isn’t grippy, that isn’t very critical for an upright bench. But I do like that sweat does evaporate quickly on it compared to traditional or grippy vinyl. Plus it’s easy to clean.

The rear feet are equipped with rubber to prevent the bench from sliding and to protect the floor. Unfortunately, the front foot does not share this feature.

Body Solid GST20 Utility Stool - Side View

This upright bench lacks a foot support post in the front. This feature allows you to support yourself with your feet to keep from sliding forward, particularly when lifting heavier weight. However, it takes up significantly more space. By not having this feature, the GST20 is more compact.

If you insist on having a foot support post, check out the Valor Fitness DG-1. However, many find its backrest to be overly vertical, which is why I didn’t make it my top pick.


  • Good weight capacity for an upright bench (600 lbs)
  • Deep seat length
  • Doesn’t force you into an unnaturally vertical posture
  • Compact footprint


  • No foot support post
  • No wheels
  • No rubber on the front foot

Buy Now – Body-Solid GST20 Utility Stool »

Best Decline Bench: Valor Fitness DF-1 Decline/Flat Bench

The Valor Fitness DF-1 is a solid decline bench design that’s well-spec’d, sufficiently sturdy with plenty of decline angle settings, and available at a competitive price.

Valor DF-1 Decline Adjustable Bench Review


  • Bench Type: Decline Adjustable Bench
  • Frame Steel: 12-gauge
  • Weight Capacity: 750 lbs
  • Bench Weight: 98 lbs
  • Bench Height: 21”
  • Pad Width: 16” to 10” (Tapered)
  • Pad Length: 50.5”
  • Back Pad Adjustment Mechanism: Telescoping Pop-Pin
  • Back Pad Adjustment Settings: 14
  • Pad Cover: Traditional Vinyl
  • Frame Finish: Gray Powder Coat
  • Warranty: ‎3-Year (Frame), 2-Year (Upholstery), 1-Year (Hardware)
  • Manufactured: China
  • Price: Check Current Price


Valor DF-1 Decline Adjustable Bench

The DF-1 is a bolt-together adjustable decline bench with a split frame using two 2”x2” 12-gauge steel tubes that connect to two 4”x2” frame feet posts. This results in a reasonably strong bench with a maximum weight capacity of 750 pounds; more than enough for most lifters.

It is a four-legged bench, which helps with stability. A tripod bench would be unnecessary because the back pad overhangs the feet by quite a bit, plus your legs are meant to be in a leg holder.

There is no seat on this bench. Just a back pad, which is plenty long at 50.5″. It tapers from 16″ wide where your legs go to 10″ wide where your head goes. I’d prefer if it didn’t taper to such a narrow width since it’s nicer to have a bit more width for better scapular support while benching.

You have access to an impressive 14 different decline adjustment angles from flat to a steep 50-degree decline. It uses a pop-pin telescoping adjustment mechanism to adjust the angles.

The leg holder is permanently built into the bench, extending off the bench spine. It consists of two spacious 8”x5” rectangular pads that your shins will press into. The back of your knees will be comfortable against the back pad, which curves downward at the edge.

Valor DF-1 Decline Adjustable Bench - Leg Holder Pad

As mentioned, there is a flat position. However, this isn’t the best weight bench for flat benching. It’s 21″ off the floor, which is quite high. Plus, your foot position will be restricted. I assume if you’re buying this bench, you already have either a dedicated flat bench or a regular adjustable bench you can flat bench on.

You can move the bench around your gym thanks to the inclusion of wheels. It doesn’t have a lift handle, but the leg holder makes for a convenient makeshift handle.

Valor DF-1 Decline Adjustable Bench - Wheels

It is possible to store this decline bench vertically, even though it wasn’t designed specifically for that. If you do this, just know that it will be supported largely by the back pad, which could cause it to deform over time.

One thing to note is that this bench design doesn’t raise your knees relative to the back pad. Some people prefer a raised knee for ab work in particular.

This is a solid offering, overall. However, I only recommend it if you truly need a dedicated decline setup because you love decline benching and decline ab work. After all, a regular adjustable FID weight bench can do that and more.


  • 14 decline adjustment angles
  • Steep max decline of 50 degrees
  • Ability to go to flat if needed
  • Curved back pad and large shin pads for leg comfort


  • Not great for flat benching
  • Pad width tapers to 10”, which is a bit narrow

Buy Now – Valor Fitness DF-1 Decline/Flat Bench »

Best Combo Rack Bench: Rogue Combo Rack

The Rogue Combo Rack stands out as the top choice for serious powerlifters who wish to bench (and squat) at home with the same equipment used in powerlifting competitions.

Rogue Combo Rack Review


  • Bench Type: Combo Rack
  • Frame Steel: 7-Gauge
  • Weight Capacity: 1,000+ lbs
  • Total Weight: 505 lbs
  • Bench Height: 17.5”
  • Pad Width: 12.5”
  • Pad Length: 50”
  • Pad Cover: Grabber Vinyl
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 90-Day (Upholstery)
  • Manufactured: USA
  • Price: $2,950


Rogue Combo Rack - Rear View

A major reason this combo rack stands out compared to other models is its superior stability. This is a result of the frame design where the feet extend both in front of and to the outside of the spotter arms.

This design practically eliminates the risk of the rack flipping over (on squats), a potential issue with most other combo rack designs. I even confirmed this by reaching out to Rogue’s customer service. For those desiring extra security, the rack includes holes for floor bolting.

However, the added stability does result in a larger footprint, so users need to ensure adequate space in their home gyms. It is 77.25″ deep x 80.25″ wide.

The Rogue Combo Rack is an absolute tank with 3”x3” 7-gauge steel tubing. It needs to use such thick steel to handle the world’s strongest powerlifters.

While Rogue doesn’t list a specific weight capacity rating, the rack’s design indicates it can handle well over 1,000 lbs, as it is commonly used in IPF competitions globally. Rogue worked closely with the IPF during the design process. So it goes without saying that it meets all IPF specs for legal bench dimensions.

Rogue Combo Rack - Side View

It comes with a removable bench, which you take out for squats. Beware it’s heavy and can be cumbersome to move.

The bench is equipped with a 12.5” wide competition fat pad and spotter decks with a stamped diamond pattern for the tread. The fat pad uses the highly grippy “Grabber” vinyl; the same as the one used on the Thompson Fat Pad.

The uprights feature one set of j-hooks for bench pressing and another set above them for squatting. Both are roller j-hooks to effortlessly center the load. The rollers are made from acetal to prevent bar damage. Both j-hooks have tall backs with UHMW inserts to protect your barbell.

The j-hooks’ height can be precisely adjusted in 1″ increments using a lever-arm jack system and telescoping uprights without removing the weight from the bar. This convenience is common to most combo racks and greatly aids those training with a partner.

Notably, the uprights can tilt 5 degrees inward, accommodating lifters using extra wide grips outside the uprights.

The safeties as well as the uprights feature a series of adjustment knobs to lock the position in place and ensure as secure and stable of a setup as possible.

The robust, removable drop-in safety spotter arms are 19.5″ long, a few inches shorter than typical power rack spotter arms. While perfectly suited for benching, users must avoid stepping too far back during squats.

Other features include rubber feet for stability and floor protection, and band peg holes in the base for banded bench press training.

With a price tag nearing $3000 before shipping, this isn’t the cheapest combo rack but is more affordable than some, like the Ghost Combo Rack. While the main buyers are commercial gym owners, home gym owners whose training demands justify the investment should not hesitate to consider this premium setup.

Rogue Combo Rack - Spotter Deck

Thanks to Danny from @dannytran_infms for sharing these photos of his Rogue Combo Rack for this in-depth guide to the best weight benches on the market. Danny thinks this is one of the best combo racks for the money. He did say he wished the uprights weren’t as wide as this reduces clearance for the sleeves, especially on bars with thin competition collars. He also mentioned heavy bench weight makes it hard to move around. But overall, he finds it to be a very solid offering with a good price point.


  • Extremely stable compared to most combo racks
  • Bar can be dumped on squats without flipping the rack
  • Dual roller j-cups for bench and squat
  • Lever-arm jack allows for height adjustments while the bar is loaded
  • Uprights can tilt 5 degrees inward for wide grip squats
  • Competition pad with extra grippy “grabber” vinyl
  • Made in the USA


  • High price
  • Removable bench is cumbersome
  • Requires a lot of floor space

Buy Now – Rogue Combo Rack »

Best Olympic Weight Bench: Rogue Monster Lite Competition Bench

If you’re looking for a sturdy, stable, and safe dedicated station for benching that doesn’t take up a ton of room, the Rogue Monster Lite Competition Bench is your best option.

Rogue Monster Lite Competition Bench Press Review


  • Bench Type: Olympic Weight Bench / Competition Bench
  • Frame Steel: 11-Gauge
  • Weight Capacity: 1,000 lbs
  • Bench Weight: 158 lbs (185 lbs with Spotter Decks)
  • Bench Height: 17.5”
  • Pad Width: 12” (Premium Pad), 12.5” (Competition Fat Pad), or 14.5” (Thompson Fat Pad)
  • Pad Length: 47” (Premium Pad) or 50” (Fat Pads)
  • Pad Cover: Textured Foam (Premium Pad) or Grabber Vinyl (Fat Pads)
  • Frame Finish: Black Powder Coat
  • Warranty: Lifetime (Welds, Frame), 90-Day (Upholstery)
  • Manufactured: USA
  • Price: $670 to $1,037.50


Rogue Monster Lite Competition Bench Press

Its design includes a bench permanently affixed to a short rack with two uprights connected by a lower stabilizing crossmember. The connection between the crossmember and the bench is welded for added strength and stability. The rest of the bench is bolt-together.

Both the rack and bench frame are constructed from sturdy 3”x3” 11-gauge steel tubing. The uprights share the same hole pattern as the other Monster Lite racks from Rogue: Westside spacing with 5/8″ holes. This design enables precise j-hook or spotter arm positioning within the 1″ hole spacing region. Plus, it’s compatible with existing Monster Lite attachments, such as the Monolift attachment or the Ghost Roller J-Cups.

It comes standard with Rogue’s basic j-hooks, but unfortunately, the spotter arms are sold separately. But if you already own Monster Lite spotter arms from another rack, this is a benefit because you can just use those.

Rogue Monster Lite Competition Bench Press with Monolift Attachment

There are three pad options: Premium Textured Foam (default), Competition Fat Pad, and Thompson Fat Pad. Regardless of the pad chosen, the pad height is consistently 17.5” off the ground, which is compliant with IPF standards.

I recommend the Competition Fat Pad for most people since it gives the best grip while still having an IPF-compliant pad width.

You can optionally purchase spotter decks that bolt to the crossmember so your training partner can easily spot you. Some users have said these feel too low, but most users have no problem with their height. These decks bring the total weight from 158 lbs to 185 lbs.

The bench comes with rubber feet for floor protection and to prevent shifting while lifting. The broad coverage provided by the rack and bench, combined with the rubber feet, eliminates the need for bolting this setup to the floor.

One nice bonus feature is that it can accommodate bands for band work thanks to band peg holes in the rack’s feet.

The price is reasonable for what you get, with a base price of $670. However, if you add in spotter arms and the spotter decks as well as shipping, you’ll soon be around $1100 plus tax. It comes down to if that’s worth it for a dedicated bench station vs an actual squat rack or possibly a combo rack, both of which provide more versatility, even if they may be more expensive.

If you’re looking for a budget version of an Olympic weight bench, check out the Valor Fitness BF-48. Just note that its capacity is relatively low at 500 lbs.

For a more robust dedicated bench setup, the Rogue Westside Bench 2.0 is worth looking into, although it takes up more space due to its fully enclosed design and uses pin and pipe safeties, which require longer adjustment times.

Rogue Monster Lite Competition Bench Press - Side View

Thanks to José from @nowayjoselifts for providing these Rogue Monster Light Competition Bench photos for this article on the best weight benches. José told me that he no longer has this piece, as he upgraded with a combo rack. However, he did say that for the price and the time that he had it, it was great and did the job well. He said the Westside spacing was great when using j-cups. And he loved not having to set up the bench in a power rack. That said, he chose the standard pad and was disappointed with how slippery it was. I will note that Rogue now offers the Premium pad instead of the Standard pad, which has more grip to it (without being super grippy like the comp pad).

José also made a good point that the use case for monos is limited because the mono adjustment is on the side; the holes on the sides of the uprights are several inches apart so you may not find your ideal mono height. Lastly, he noted that the uprights are 49″ wide so if you’re using a bar with thin competition collars, you’ll have limited clearance and will have to be careful to avoid bumping the uprights or spotter arms.


  • Strong, sturdy, and stable
  • Westside hole spacing
  • Compatible with Monster Lite attachments
  • Multiple back pad options available
  • Band peg holes on the base
  • Spotter deck available (optional)
  • Made in the USA


  • Spotter arms not included
  • Large investment for one exercise

Buy Now – Rogue Monster Lite Competition Bench »

Weight Bench Buying Guide

Different Types of Weight Benches

There are all types of weight benches on the market. Below, I’ll discuss all the most common ones as well as some of the more niche ones.

Flat Weight Bench

The flat weight bench is the most basic type of weight bench. It provides a flat, stable surface to lift on. The most common use of this bench is for flat bench press. However, it can also be used for several other movements like dumbbell rows, dumbbell flies, bench dips, seated lateral raises, hip thrusts, and step ups, among many others.

This bench is best for people who do not need incline or decline angles. Or, more commonly, people buy a flat bench as a second bench in addition to an adjustable bench. Having a dedicated flat bench is important for many lifters who train their bench press seriously. It’s the most specialized piece of equipment for flat bench pressing.

FID Adjustable Weight Bench

An FID adjustable weight bench is the Swiss Army knife of gym benches. It allows you to adjust the backrest through a range of positions: flat, incline, and decline, enabling a multitude of exercises that target different muscle groups. You can do bench presses at any angle as well as other movements like shoulder presses, seated biceps curls, incline chest-supported dumbbell rows, and a ton of other exercises.

These benches typically have a leg holder for decline positions to keep you from sliding down. Not only does this allow you to do decline bench press variations, but it also allows you to train abs with decline situps.

This bench is ideal for anyone who wants the most versatile type of bench. This can be the only bench you need. Though, some people will still buy others, whether that’s a dedicated flat bench or a specialty weight bench.

Adjustable Flat-to-Incline Weight Bench

An adjustable flat-to-incline weight bench, as the name suggests, can be adjusted from a flat position to various incline angles.

It gives you the same functionality as an FID bench, without the decline capability. However, a lot of people never do any type of decline exercises. A flat-to-incline bench is more appropriate in this case.

Some, though not all, FID benches (like the Rep AB-3000) have components that can get in your way like a wide tapered seat or a built-in leg holder. Flat-to-incline benches do not have these potential obstructions. Flat-to-incline benches, on average, are a bit less expensive than FID benches. Both of these are reasons to opt for this type of bench over FID benches if you want an adjustable bench but don’t need the decline feature.

Foldable Weight Bench

A foldable weight bench is any weight bench that can be folded up into a more compact form when not in use. It’s perfect for people who workout in a spare room in their house or apartment and need to clear the area after finishing. Likewise, it’s great if you train in your garage, but need to move everything out of the way when you’re done to park your car.

Foldable benches can be either flat benches or adjustable benches. For the most part, though, the best quality foldable benches currently on the market are flat weight benches like the Rogue Fold Up Utility Bench. The adjustable ones tend to be cheap and flimsy, with one exception being the Bridge Built Phoenix Adjustable Bench.

Even the best quality foldable benches are bound to have a slight amount of play in them as a result of the design; having moving parts will always do that. However, that doesn’t mean you’ll notice any movement while you’re actually lifting on it.

Decline Weight Bench

A decline weight bench is designed for workouts that require a downward angle, such as decline bench presses, decline situps, and decline Russian twists.

Some decline benches are fixed at a specific decline angle. Others allow you to adjust to different decline angles. If you decide to get a dedicated decline bench for your home gym, I recommend an adjustable decline bench as it will give you a bit more versatility.

On the decline bench press, the angle places more emphasis on your lower chest fibers. It also reduces the range of motion, which allows you to lift heavier.

Personally, I haven’t performed the decline bench press in years. For one, my lower pecs are already more developed than my upper pecs. Second, I’m of the opinion that flat benching works the lower chest plenty. However, some people have different needs and find decline benching to be productive. For example, some people can only perform the decline bench press due to shoulder issues.

With many great FID benches like the Rep BlackWing and Griffin Adjustable Bench 2.0 that allow you to access many decline angles, including very steep angles, there’s less of a need for a dedicated decline bench. However, I know there’s a small group of people who love doing decline work and would benefit from having a dedicated decline bench.

Upright Weight Bench

An upright weight bench is a specialty bench designed specifically for seated exercises. With an upright backrest, it supports your back and posture during seated shoulder presses, curls, and other upper body exercises.

However, the backrest isn’t so tall that it prevents your upper back, neck, and head from extending back. Having this range of motion makes it possible to do exercises like seated triceps extensions and seated shoulder press much more effectively than on an adjustable weight bench with a tall back pad.

You want to make sure that the upright weight bench that you buy doesn’t have a completely vertical backrest. You want to be able to lean back slightly. Otherwise, you’ll feel like you’re being pushed forward, which is very uncomfortable. It’s common to see upright benches that are too vertical. Even if the backrest is fully vertical, it can still be fine as long as there’s enough room on the seat or a big enough gap between the seat and the backrest.

One feature that is sometimes seen on upright benches is a foot support, located in front of the bench, close to the floor. The idea is to press your legs into it while performing an exercise. Doing so gives you more stability and prevents your butt from sliding forward.

However, the foot support feature nearly doubles the footprint of the bench, which may not be worth it for many people in a home gym setting where space is at a premium.

Combo Rack Weight Bench

A combo rack is a versatile piece of equipment that combines a weight bench and a squat rack into the same unit. This is the type of equipment used for benching and squatting in most powerlifting federations like the IPF and others.

The uprights are adjustable in height and have two sets of built-in j-hooks: one for squats at the top of the uprights, and a second for bench press lower down.

The cool thing about these is that they have a lever in the back that allows you to adjust the height of the uprights while the barbell is loaded in the j-hooks.

The major negative with combo racks is that you’re generally not supposed to squat in them without having people spotting you. There are built-in safety spotter arms (also called face savers), but these aren’t designed for dumping the bar on squats, as this can potentially flip the rack. However, some combo racks like the Rogue Combo Rack may be able to handle this due to the frame design being more stable.

Typically, I only recommend combo racks for serious competitive powerlifters who want to train on the same type of equipment that they’ll be competing on. Otherwise, a squat rack and a flat or adjustable bench will suffice for most people.

Olympic Weight Bench

An Olympic weight bench is a bench connected to a frame with two short uprights at the head of the bench. Often, the uprights have two or three permanently built-in j-hooks at different heights for racking and unracking the bar. However, some many holes in the uprights with removable j-hooks that allow you to select a precise height for racking/unracking – just like on a power rack.

Typically, Olympic weight benches are fixed in the flat position. However, there are incline and decline Olympic weight benches, too. There are even adjustable Olympic weight benches, but these are typically cheap and low quality.

Olympic weight benches are most often seen in commercial gyms. However, they can also make sense in a home gym, particularly if you do a lot of benching and wanted a dedicated setup. That said, most home gym owners are better off conserving space and benching in their existing squat rack with a flat or adjustable weight bench.

Benefits of Weight Benches

There are many benefits of weight benches that make them one of the most popular and fundamental pieces of weight equipment.

  • Stability and support: Weight benches provide a stable and supportive surface for lifting weights, allowing you to focus on the exercise and proper form. This stability reduces the risk of injury and helps improve workout efficiency.
  • Versatility: Weight benches provide a versatile platform for a wide range of exercises, targeting different muscle groups. By adjusting the bench, you can perform flat, incline, and decline exercises, which allows for greater variety in your workouts.
  • Improved strength and muscle growth: Using a weight bench allows you to perform exercises with proper form and full range of motion. This leads to more effective workouts, promoting increased strength and muscle growth over time.
  • Customizable workouts: Weight benches can be easily adjusted to accommodate different exercises and preferences. This allows you to create customized workouts tailored to your specific fitness goals and needs.
  • Space efficiency: A weight bench can be a compact and space-efficient addition to your home gym. Many benches are designed with a small footprint or can be folded away when not in use, making them ideal for limited spaces.
  • Enhances other equipment: A weight bench can enhance the functionality of other home gym equipment, such as squat racks, power cages, and cable machines. This enables you to perform a greater variety of exercises and get more value from your existing equipment.
  • Cost-effective investment: A weight bench can be a cost-effective investment for your home gym. By providing a versatile and durable platform for various exercises, it can save you money on gym memberships or additional equipment purchases.

How to Pick the Best Weight Bench for You

Bench Type

Decide whether you want a flat bench, an adjustable bench, or a specialty bench.

Flat benches are simpler, more stable, and typically less expensive, while adjustable benches offer more versatility for different exercises and angles.

Any other specialty bench types (e.g. decline, seated, etc.) are for more specific, niche use cases.

Figuring out the type of weight bench you should buy mostly depends on what type of training you plan on doing. In some cases, you may want to invest in multiple types of benches. For example, many people have a dedicated flat bench in addition to an adjustable bench.

If this is the first bench you’re buying, or if you’re planning on only having one bench in your gym, I recommend going with an adjustable weight bench.


Once you decide what type of bench you want, figure out your budget. Then decide everything else within that context.

In terms of benches that are at least “decent,” the price ranges from about $150 to a little over $1,000. Generally, flat benches are less expensive than adjustable benches.

So at a minimum, expect to pay $150+ for a flat bench or $250+ for an adjustable bench.

Yes, you can find plenty of cheaper benches on Amazon for less, but they’ll be low quality, with a low weight capacity, likely unstable, and won’t last long.

Weight Capacity

Check the maximum weight capacity of the bench that you’re considering. Note that the capacity includes both user weight plus lifted weight. Make sure it can safely accommodate your needs.

Generally, I don’t recommend benches with a weight rating under 700 lbs, even if you’ll never need anything close to that. The reason is that benches with capacities below this tend to be of lower quality in general. There are some good quality budget benches like the Rep FB-3000 that will get you to this 700 lb mark.

Ideally, though, I prefer a bench with a 1,000+ lb rating. It gives you extra piece of mind, feels sturdier in general, and there are plenty of options to choose from at different price points.

Note that some adjustable benches have variable weight capacity ratings. That is, the capacity will be lower for the incline settings than for the flat setting. In these cases, it’s okay to accept a lower incline weight capacity since you lift less on incline exercises. One example of such a bench is the Ironmaster Super Bench Pro V2, which has a 1,000 lb flat rating and a 600 lb incline rating.

Frame Construction

Look for a bench with a sturdy, durable frame, typically made of heavy-duty steel or similar materials. This ensures stability and safety. Consider these factors:

  • Frame Tubing Size: Tubing should be no smaller than 2”x2”. Some benches will use 3”x3”, 2”x3”, or 2”x4”, all of which are preferable. Many benches will combine different sizes of tubing for different parts of the bench frame, especially adjustable benches.
  • Steel Gauge: When it comes to steel gauge, 11-gauge steel is a good target. The lower the number, the thicker the steel. You can get away with higher-gauge steel if the frame design also integrates lower-gauge steel somewhere else in the frame. For example, the Rep AB-3100 uses 14-gauge steel combined with 4-gauge steel.

Padding and Upholstery

Consider the thickness, density, and quality of the padding and upholstery on the bench.

High-density foam padding that provides good support is what you want. You don’t want something that sinks too much. At the same time, it shouldn’t be hard as a rock.

The pads should have durable vinyl upholstery with at least some amount of grip/texture on them. I’m a big fan of the super grippy vinyl to keep from slipping while benching, though others prefer smoother vinyl. The quality of the stitching on the upholstery is also important to make sure it won’t come apart.

Back Pad Adjustment

For adjustable benches, ensure the back offers a sufficient range of incline (and optionally decline) positions to accommodate your preferred exercises. I recommend at least six settings from flat to upright. But more is better. Budget benches tend to have fewer settings and high-end benches tend to have more.

For the highest incline setting, it’s a negative if the highest setting is a true 90 degrees instead of 85 degrees. If it’s too upright, that will push you forward and feel awkward when seated.

Seat Adjustment

Adjustable benches also offer seat angle adjustments. These allow you to sit comfortably and keep you from sliding forward on incline exercises.

Look for an adjustable bench with at least three adjustment angles from flat to the highest setting.

Adjustment Mechanism

There are two primary mechanisms seen in adjustable bench designs for adjusting the seat and back pad angles:

  • Pop-pin adjustment: This involves pulling the pin out, moving the pad, and then releasing the pin into the desired hole setting. It’s very secure, but it also takes a little extra effort; you’ll have to bend over and use both hands to do it.
  • Ladder-style adjustment: This is my preferred style of adjustment because it’s so fast and easy. It has an adjustment arm that hooks into a ladder on the frame of the bench and holds the pad up. To increase the angle of the bench, you simply have to grab the pad with one hand and lift it until the arm falls to the desired “rung” on the ladder. No bending over is required.


One of the more important bench dimension specs is its height from the floor to the top of the flat back pad.

The International Powerlifting Federation (IPF) specs for bench height are between 42-45cm (16.5-17.7”). That’s exactly the sweet spot for bench height. This height allows most people to bench press comfortably with their feet on the floor to achieve leg drive.

Luckily, most good benches these days are 17” high. Some good ones are 18”, which is acceptable unless you’re a competitive powerlifter. But several years ago, it was more common to see taller benches (e.g. 20” or more), which meant many people struggled to plant their feet.

Another important dimension to consider — specifically for adjustable benches — is the length of the back pad. You want to ensure your head doesn’t come off the end of the bench on incline exercises. It’s hard to give a specific number for this since it depends on how tall you are. But for me at 5’11” with a relatively long torso, I need a back pad that’s at least ~34” long, though longer is certainly preferred.

Back Pad Width

This is an important one, especially if you’re into powerlifting and have a big focus on flat bench pressing in your training program.

A wider bench pad gives you more shoulder and upper back support when pressing. It’s safer and more comfortable.

The width I recommend for most people is 12”. Many benches these days, including both flat and adjustable benches, have this specific width. It’s right in the middle of the IPF’s legal bench width range (29-32cm or 11.4-12.6”), so if you’re a competitive powerlifter, benching on a 12” pad will get you ready for competition conditions.

Some lifters, especially extra-large guys with broad shoulders, prefer an even wider pad for bench training. If that’s you, you should consider a 14.5” wide pad like the Thompson Fat Pad for your flat weight bench. Many other manufacturers make their own version, but that’s the original.

Some people prefer a narrower bench pad, particularly for their adjustable bench. The reason is that they find it easier to do exercises like chest-supported dumbbell rows their arms rubbing against the pad. Personally, this isn’t an issue for me and I have sufficient room with a 12″ pad.

A bench like the Ironmaster Super Bench Pro V2, which comes standard with its unique Hybrid Pad, gives you the best of both worlds: 12.25” width for flat bench and 10.25″ width for incline training.

Rubber Feet

Look for a bench with non-slip feet or rubber pads for added stability and to protect your floors from potential damage. However, if you have rubber flooring, this isn’t necessary, though it’s still preferable.


Consider whether you need a bench that can be easily moved or stored. There are a couple of factors that go into this:

  • Handle + Wheels: Many weight benches have a built-in handle and wheels so you can more easily lift and steer it around your gym. However, this feature is missing in some lower-budget options.
  • Weight: How heavy is the bench? There are some very hefty benches on the market. Like 100-120+ lbs. Even with a lift handle and wheels, this can take a bit of energy. And it might even be too challenging if the bench will be used by complete novices, youth lifters, or some female lifters. If a bench is light enough, like in the case of the Rep FB-3000, it’s easy enough to move even without wheels and a handle.


Check the warranty offered by the manufacturer and the availability of customer support to address any potential issues or questions. Ask yourself if they seem like a reliable brand that would honor the warranty.

Companies don’t have a blanket warranty for the entire bench. Rather, they have different warranty periods for different parts of the bench, such as:

  • Frame
  • Structural welds
  • Wheels
  • Upholstery

The most important ones are the frame and structural welds warranty. Look for benches with at least a 10-year warranty for these key components. A limited lifetime warranty is the best.

For virtually all companies, they’ll have short-duration warranties for items like wheels and upholstery; typically in the range of a month to a few months. Sometimes up to a year.

Brand Reputation

Research the reputation of the bench’s manufacturer, including customer reviews and ratings, to get an idea of product quality and customer satisfaction.

As far as the reputation of weight bench manufacturers goes, Rep and Rogue are the clear winners. Rep takes the cake when you consider price and innovation.

Vertical Storage

Being able to store a weight bench vertically is an important, if not essential feature for many home gym lifers. This is because space is always at a premium in a home gym.

More companies are responding to the increasing demand for this feature by adding a steel prop and/or rubber insert on the end of the bench frame or backrest to support the bench vertically without compressing the padding.

However, many other weight benches on the market don’t have a specific design component for vertical storage, but they can nonetheless be stored vertically. In these cases, the bench may lean slightly so it’s best to support against the wall just in case. Also, many times the bench pad will compress from supporting the bench vertically. This isn’t a big deal, but it may lead to some foam degradation over the long term.

Some benches can’t be stored upright at all. This is often the case for benches that use a ladder-style adjustment mechanism without an enclosed ladder area to keep the adjustment arm from falling out. If the bench does have an enclosed ladder, then chances are you can store it vertically.

Frame Design

There are two basic categories of weight bench frame designs for both flat benches and adjustable benches:

  • Tripod Frame: This type of a wide foot in the rear and a narrower foot in the front. I prefer this design because you don’t have to worry about the bench’s front foot getting in the way of your own feet when doing bench pressing or other exercises. The downside is that it’s not quite as stable as a traditional bench frame, particularly if sitting on the front edge of the bench. That said, it can still be more than stable enough for your needs; it just depends on the model.
  • Traditional Frame: This is the classic bench frame style with wide feet on each end of the bench. This provides maximum stability. But at the same time, it can interfere with your foot placement, causing you to have to reposition yourself or the bench to complete the exercise comfortably.

Attachments and Accessories

Do you want your bench to have specific functionality beyond just being a place to lay or sit? If so, you’ll want a bench with attachments available. In reality, this will be some type of adjustable bench; no flat benches I know have attachments.

The most common type of attachment for adjustable benches is a leg holder. A leg holder attachment is primarily used for locking the legs into place for decline bench press or decline sit ups.

Sometimes the leg holder is permanently built into the bench as seen on traditional FID benches like the AB-3000. However, there are also removable leg holders on FID benches like the Rogue Manta Ray. Usually, you can flip the removable leg holders upside down and use them to hold your ankles for Nordic hamstring curls.

Other than leg holders, there are sometimes other attachments you’ll see available for adjustable benches, such as:

  • Leg extension/curl attachments
  • Preacher curl pad attachments

You’ll find many lesser-known, cheaper benches that attempt these attachments and don’t do a great job.

I’ve only seen Ironmaster execute these well on their Super Bench Pro. In fact, they have many other bench attachments that you wouldn’t think go on a bench, like dip bars, a pull up bar, a cable tower, a hyperextension attachment, and more — hence me picking it as the best versatile bench.

That said, Rep Fitness has hinted at the development of bench accessories like a leg extension/curl attachment for at least one of their benches. So be on the lookout for that.


Are Weight Benches Worth It?

Yes, weight benches are worth the investment for most people, especially those serious about strength training. Weight benches, particularly adjustable weight benches, allow for a wide range of exercises that are only possible by laying on, sitting on, or otherwise using a bench.

What Is the Best Height for a Weight Bench?

The best height for a bench is between 42-45cm, or 16.5” to 17.7”, from the floor to the top of the bench in the flat position. This is the height dimension range given by the International Powerlifting Federation (IPF) for legal bench height in competition.

This range provides a comfortable height for the vast majority of people to lift from, ensuring they’ll be able to plant their feet comfortably on the floor. Lifters who are very tall or very short may want to seek out somewhat taller or shorter benches to match their builds.

What Is the Best Weight Bench for a Home Gym?

The “best” weight bench for a home gym can depend on your personal needs, fitness goals, available space, and budget. However, to keep things general, I will say that an adjustable bench is the best type of bench for most people. The two best brands for benches are Rep Fitness and Rogue Fitness, in that order. If I had to choose one single bench model as the best weight bench overall, it would be the Rep AB-5200 2.0.

Are You Ready to Buy the Best Weight Bench for Your Home Gym?

A top-tier weight bench is an indispensable asset in your home gym, promoting a wider range of exercises and overall safety.

Thanks to this comprehensive guide, the quest for the best weight bench need not be a daunting task. I’ve dissected the best weight benches available, and the Rep AB-5200 2.0 came out as my #1 pick overall, among steep competition.

The AB-5200 2.0 is a heavy-duty, flat-to-incline bench that offers user-friendly adjustments, ample back pad angles, ease of maneuverability, with compact upright storage. The pads are dense, grippy, and easy to clean. Plus, you even have the option to access low decline angles.

Whether you choose this model or not, you’re now equipped with the knowledge to choose the best weight bench for your needs.

If you’re looking to learn more, you can check out my guide to the best adjustable benches, though just know that some of the recommendations on that page are outdated compared to this page. Though the educational content is still highly relevant.

Alex from King of the Gym
Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

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