A crucial aspect of weight lifting (and strength training in general) is keeping your body safe and injury-free as you grow strong. The more (or heavier) you lift, the easier it is to get hurt if you don’t have the proper equipment.
Even if you’re a beginner getting started with a home gym and you currently only have a handful of dumbbells, you must have a place to pump iron effectively and without fear of an accident.
One important piece of equipment that will help achieve this purpose is a good weight bench. You’ll find a bench in almost every commercial gym you visit, and no home or garage gym is complete without one.
A weight bench (a.k.a. workout bench) creates a stable and comfortable surface, and the perfect foundation to safely lift as much weight as you need. It removes the need to “get creative” and risk injury with DIY solutions for the more complex exercises.
However, the range of options currently available can make it difficult to decide which is the right bench for you. But, we’re here to help.
In this article, we’ll review the best weight benches currently available and compare their features to help you make an educated choice for your home gym.
Moreover, if you’re still at the edge of your bench (get it?) about whether to buy a weight bench or not, we’ll go over the basics of why you should get one and how it will help your strength training.
Best Weight Benches at a Glance
 Best Bench Overall Rogue Adjustable
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 Best Value Weight Bench Rep Fitness AB-3000 FID Adjustable BenchAs Rep Fitness often do, they’ve taken a heap of features and crammed them into one bench, then put a very respectable price tag on it. It has seven incline and decline positions, foam rollers for effective core work, and different color options. |
Best Flat Bench Rogue Bolt Together
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Best Bench Overall
Rogue Adjustable
Bench 2.0
Although it’s at the higher end of the price range, this adjustable bench from Rogue Fitness is also top-quality. Six incline positions, minimal pad gap and a lifetime warranty make this the best weight bench you can have in your home gym — certainly the best adjustable weight bench.
Best Value Weight Bench
Rep Fitness AB-3000 FID Adjustable Bench
As Rep Fitness often do, they’ve taken a heap of features and crammed them into one bench, then put a very respectable price tag on it. It has seven incline and decline positions, foam rollers for effective core work, and different color options.
Best Flat Bench
Rogue Bolt Together
Utility Bench
It’s not fancy, but if you’re looking for a good quality flat bench that just does what it’s made for without hassle, then this is it. It’s built like a tank and has a 1000 lbs. weight capacity. Being bolt together means it’s also ideal for uneven floors.
Weight Bench Reviews
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Rogue Adjustable Bench 2.0 |
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Rep Fitness AB-3000 FID Adjustable Bench |
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Titan Fitness Adjustable FID Bench |
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Rogue Bolt Together Utility Bench |
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Marcy Flat Utility Bench |
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#1 Rogue Adjustable Bench 2.0
If you want top tier equipment and the very best weight bench for your home gym, the Rogue Adjustable Bench 2.0 is what you’re looking for. The price may seem steep for a weight bench, but what you get is top-quality equipment that will support correct form and thus help your lifting, and last for a lifetime.
The Rogue Adjustable Bench 2.0 has a minimal gap between the seat and backrest. This will eliminate any discomfort when lying in the flat position, while still being extremely effective in all of its incline positions, likely making this bench the last you’ll ever buy for your home gym.
Overall, Rogue Fitness’ Adjustable Bench 2.0 is an excellent addition to any home gym. It’s built to endure a lifetime of use in your home gym while providing excellent stability and support for all your weight lifting needs.
Key Features:
- Pad Length: 52″
- Pad Width: 11.25″
- Pad Gap: Minimal
- Working height in flat position: 17.5″
- Backrest Adjustments: 6 different incline positions ranging from 0 to 85 degrees. No decline options.
- Seat Adjustments: The seat only two configurations, flat and inclined.
- Footprint: 24.5″ x 54.5″
- Bench Weight: 128 lbs.
- Mobility: The bench is quite large and heavy to move around, but it comes with a handle and a small set of wheels for easier transportation around your home.
- Weight Capacity: 1,000+ lbs.
- Assembly Required: None
Check current price at Rogue Fitness
#2 Rep Fitness AB-3000 FID Adjustable Bench
Are you looking for the “best value” bench to add to your home gym? The Rep Fitness AB-3000 FID Adjustable Bench is the top contender. Standing in that sweet spot that combines price, high-quality, and versatility, you can’t go wrong with this option if you’re seeking to stretch your investment.
The AB-3000 FID Adjustable Bench might not seem as heavy-duty and sturdy as some of the other options on this list, but don’t let appearances fool you. It’s comprised of a highly durable steel frame with excellent finishing, guaranteeing it won’t wobble or shake at all during use. It also has attached rollers, so when in the decline position it can also be used as an ab bench.
The padding feels comfortable while lying down but it’s firm enough that you won’t sink into it while Powerlifting. However, mind the gap between the seat and the backrest, which is roughly 2″. It’s certainly not a deal-breaker but if you’re bothered by a gap between seat and backrest then it might feel uncomfortable in the flat position.
Bottom line, you can’t go wrong with the Rep Fitness AB-3000 FID Adjustable Bench. It provides all the versatility of an FID bench while being durable, sturdy, and very reasonably priced.
Key Features:
- Pad Length: 54″
- Pad Width: 11.50″
- Pad Gap: 2″
- Working height in flat position: 17.5″
- Backrest Adjustments: Flat, Incline and Decline bench with 7 different angles, ranging from -20 to 85 degrees.
- Seat Adjustments: Five options ranging from 0º to 30º
- Footprint: 26″ x 54″
- Bench Weight: 85 lbs.
- Mobility: Comes with wheels and a handle that helps you move the bench around your home.
- Weight Capacity: 1,000+ lbs.
- Assembly Required: Yes
Check current price at Rep Fitness
#3 Titan Fitness Adjustable FID Bench
If you’re constrained by your budget but still need an FID bench, the Titan Fitness Adjustable FID Bench is a great option to satisfy your needs.
The bench is relatively well-built, with 11 gauge steel tubing for the frame, providing more than acceptable stability. The padding has a thickness of 2.25″ but feels fairly light. Depending on how heavy your use is, it could wear down and flatten within a couple of years.
Keep in mind that what you’re recovering in cost you’re paying for in quality. This adjustable weight bench is sturdy enough to withstand most of the Powerlifting you’re likely to do at home and last for years, but there have been complaints about the finishing of the steel frames and some welding imperfections.
In most cases, the bench comes exactly as described by the manufacturer (and as reviewed above), but there are rare instances where it may have some manufacturing defects. This is an unavoidable risk to buying products that are manufactured overseas – the quality assurance isn’t always top-notch, and some duds make it off the factory floor and are sold to customers. If you run into one of these odd benches, Titan Fitness has a great customer service team that should help you solve your problems without issue.
Overall, the Titan Fitness Adjustable FID Bench is a great option for limited budgets looking to buy an FID bench.
Key Features:
- Pad Length: 58.5″
- Pad Width: 11.75″
- Pad Gap: 2″
- Working height in flat position: 18.25″
- Backrest Adjustments: 7 back positions ranging from -20º to 85º
- Seat Adjustments: 4 seat positions ranging from 0º to 30º
- Footprint: 25.25″ x 58.5″
- Bench Weight: 81 lbs.
- Mobility: Comes with wheels in the base to move around easily around the gym.
- Weight Capacity: 1500 lbs.
- Assembly Required: Yes
Check current price at Titan Fitness
#4 Rogue Bolt Together Utility Bench
FYI: We’ve reviewed this Rogue Flat Utility bench in detail, after approximately 6 months worth of use.
For those seeking a simple flat bench to support their strength training, the Rogue Bolt Together Utility Bench is one of the finest options out there. As with almost all Rogue products, the price is high compared to other utility benches (and even low-budget FID benches), but the quality of this equipment is easily worth the price.
The bench has a broad base of sturdy, powder-coated steel and solid rubber, providing a weight capacity of up to 1000 lbs. and making it exceptionally stable and durable.
Moreover, the design of the Rogue Bolt Together Utility Bench allows you to loosen and tighten the bolts of the support so the base can adapt to almost any floor irregularities you might have in your home gym. Perfect for people in garages who might not have completely flat foundations.
Unless you need the incline/decline options in a bench, you can pretty much satisfy all your weight lifting needs with this bench in your home gym. Plus, it’s more compact and therefore easy to fit in limited workout spaces.
Key Features:
- Pad Length: 47.5″
- Pad Width: 13″
- Pad Gap: N/A
- Working height: 18″
- Backrest & Seat Adjustments: None. Flat only.
- Footprint: 47.5″x 13″x 18″
- Bench Weight: 51 lbs.
- Mobility: Very portable and easy to move around your place.
- Weight Capacity: 1000 lbs.
- Assembly Required: Yes
Check current price at Rogue Fitness
#5 Marcy Flat Utility Bench
For anyone wanting to find a good flat bench without breaking the bank, the Marcy Flat Utility Bench is the best option for you. The price is unbeatable when compared to the rest of the benches in this list, and you can rest assured it will hold your weight without trouble.
Keep in mind that what you’re saving right now in costs might come back and bite you. If you’re looking into Powerlifting, the main disadvantage of the Marcy Flat Utility Bench is that its small size won’t hold too much weight.
The Marcy Flat Utility Bench is a bench with low weight capacity and small size. If you’re big (and looking to get even bigger), this bench might get small for you pretty quick.
However, if you’re not interested in breaking any Olympic records and want a small bench to provide comfortable support, the Marcy Flat Utility Bench might be perfect for you.
Small, sturdy, and excellent value make this the perfect choice for beginners.
Key Features:
- Pad Length: 43″
- Pad Width: 14″
- Pad Gap: N/A
- Working height: 17″
- Backrest & Seat Adjustments: None. Flat only.
- Footprint: 43″ x 14″ x 17″
- Bench Weight: 20 lbs.
- Mobility: With a small footprint and low weight you can easily take it with you anywhere you want.
- Weight Capacity: <600 lbs.
Should I Get a Weight Bench?
If you’re at all serious about lifting, then yes, you should.
Whether you’re a veteran weight lifter who’s continuing to build your home gym or a beginner starting your journey to becoming the strongest version of yourself, a weight bench is an essential piece of home gym equipment. You’re going to need one to maximize your lifting performance and minimize the risk of injury while doing it.
Weight lifting is like any physical activity in that maintaining correct form during your lifts is crucial to both performance and safety. The equipment you have beneath you obviously provides the foundation for every exercise you do.
A weight bench provides the foundation needed for correctly performing core lifts like the bench press, and makes possible dozens more new and unique exercises to incorporate into your routine.
As discussed below, even if you’re not planning to do a lot of weight lifting in your home gym, other forms of training can make good use of a workout bench.
Choosing the Right Bench
The decision on what weight bench to buy depends primarily on your experience with strength training, and what your specific goals are.
Adjustable vs. Flat
You might think you need an adjustable weight bench to cover all of your weight lifting needs, but if you’re a beginner then ideally you will stick to the basics. Therefore, a flat bench can cover all your needs while providing very comfortable and stable support.
However, if budget is not an issue you can buy a good, solid FID bench right from the start and know that you’ll eventually use most of its functionality.
If you’re an experienced lifter, you’ll undoubtedly want the versatility of an FID bench from the get-go to complete more targeted exercises like incline or decline presses.
Weight Capacity
If you’re only starting out and not looking to keep getting bigger and bigger, a 600 lb. weight bench should be enough for a very long time. On the other hand, if you’re a big guy that likes Powerlifting, you will need a commercial-grade bench that can withstand 1000+ lbs. workouts.
Budget
The best quality benches on the market cost a lot of money — it’s that simple. A good bench that’s comfortable, highly and easily adjustable, and can withstand the rigors of serious Powerlifting is actually a complex piece of equipment. A lot goes into manufacturing them, and therefore a lot comes out of your pocket when purchasing them. Flat benches are obviously less complex, and less expensive for it.
If you’re on a tight budget, you’re seriously constrained in the kind and quality of bench you have available to you. In such instances, you may be better off getting a good quality flat bench, like the Rogue BT and finding other ways to do targeted exercises (e.g., do pull-overs to target the upper pecs instead of incline bench presses).
Alternatively, if money is less of a problem, then going with a good quality adjustable / FID bench simply opens up so much more possibility in terms of exercises and workouts.
Ultimately, your decision should be guided as much by your goals as by your bank account. Once you know what you’re trying to achieve, and thus the kind of workout bench you’re looking for, you can choose the option that best suits your finances. But, always keep in mind that, when it comes to exercise equipment, you get what you pay for. Sometimes saving a couple of dollars in the short-term ends up hurting you in the long run if the bench you buy turns out to be a dud.
Frequently Asked Questions About Weight Benches
Do you need a weight bench?
If you’re going to get into proper strength training via weight lifting, then the answer is definitely yes, get a weight bench.
If you’re into calisthenics, your home gym probably has less need of a weight bench, but one can still be incredibly useful.
Exercises like bench dips and incline pushups can help to build the foundational strength needed for progression to more complex bodyweight movements. Meanwhile, unique bench exercises like reverse hypers, leg lowers, and elevated planks can be used to build serious core strength.
How do you use a weight bench at home?
There are dozens of ways to use a bench at home! The number of exercises you can do is very much limited by your imagination, and the other equipment you have in your home gym.
From biceps to leg exercises, the weight bench is exceptionally versatile. Lay down and do barbell bench presses, dumbbell presses, or pull-overs.
Sit and do focused bicep curls, or do overhead extensions with a dumbbell/barbell above your head to work your triceps.
Check out the videos at the end of the article for different exercises you can do with a weight bench, with and without other equipment.
Should you get a flat incline decline (FID) weight bench?
That depends on what you’re looking for in a bench and your degree of experience in weight lifting.
If you’re just starting, you can certainly get away with a good flat bench to get used to weight lifting. FID benches offer a much wider range of exercises but if you’re a beginner, chances are you won’t do any of these movements.
As your experience in and knowledge about lifting grows, you might want to consider investing in a more versatile FID bench, but this will obviously depend on what you’re trying to achieve with your strength training. If you know you’ll eventually be doing targeted exercises, then save yourself the time and hassle of replacing your flat bench and get a FID bench to begin with.
Great Weight Bench Exercises
We’ve hand-selected some of the most effective exercises you can do with a weight bench, including both weight lifting and bodyweight exercises:
- Bench Press:
The bench press is the quintessential weight bench exercise. No strength training program is complete without it. In addition to your bench, you’ll need a rack of some description (e.g., a squat rack or power rack), a barbell, and some weight plates or bumpers. - Dumbbell Press:
This exercise is a great alternative to the barbell bench press above and requires less equipment and know-how. Doing it flat will effectively work the bulk of your pectorals (chest muscles). If you have a FID bench, then these presses done on an incline are great for working the clavicular head of the pecs (the upper pecs), while decline presses effectively work the sternal head (the lower pecs). - Lying Overhead Extensions:
These extensions are also known as ‘skullcrushers’, for obvious reasons. Do them with dumbbells or a barbell to give your triceps a killer workout. - Dumbbell Rows:
Rows of all kinds are great for working the latissimus dorsi (the ‘lats’ or ‘wings’), as well as the shoulders as ancillary muscles. Dumbbell rows can be time-consuming because you need to work each side separately, but they’re extremely effective pulling exercises. - Concentration Curls:
If you’re looking to blast your biceps, then you can’t go past this classic weight lifting exercise. - Bulgarian Split Squats:
You didn’t think we’d leave out leg exercises, did you? We don’t skip leg day, and neither should you. Bulgaria Split Squats help to build serious strength and mass in the quadriceps, hamstrings, and gluteals (butt muscles). Do them as a bodyweight exercise to begin before adding weights into the mix as you become stronger. - Assorted Bodyweight Exercises:
There are a ton of bodyweight exercises you can complete with a good bench. Check out the video below for 23 of the most effective.
Other Benches to Consider
We checked out a bunch of other benches before landing on our five recommendations above. Here are the best of the rest:
Flat Incline Decline (FID) Benches
- Bowflex 4.1 Bench
- Bowflex 5.1s Stowable Bench
- Fitness Reality 1000 Super Max Bench
- Powerline FID Bench
- Rep Fitness AB-5000 Bench
- Rogue Fitness AB-2 Adjustable Weight Bench
Flat Benches
- AmazonBasics Flat Weight Workout Exercise Bench
- Marcy Deluxe Versatile Flat Bench
- Vanswe Flat Bench
- Rogue Flat Utility Bench 2.0 and Rogue Monster Utility Bench
- Rep Fitness FB-3000 Flat Bench and Rep Fitness FB-5000 Comp Flat Bench
Well, there you have it: The best weight benches for your home gym.
Irrespective of your individual needs or personal preferences, one of the five benches recommended above will help you take your lifting to the next level.
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As always, best of luck with your home workouts. Remember: When it comes to our health and fitness, we can make the effort or make excuses, but we can’t make both.
THFF (The Home Fit Freak)
