We Found The Best Weight Benches For Your Home Gym (2023)

To build the best home gym possible, there are a few pieces of home gym equipment you should be investing in.

A squat rack, barbell, some adjustable dumbbells, and weight plates are a given. But something you should also consider is a solid workout bench.

Whether that’s a flat bench for basic movements or an adjustable incline version for a more versatile bench; having a stable surface to bench press, row, and lift on is a must.

This guide will cover all of the best options on the market. Including the best weight benches for any lifter, regardless of your budget.

What Are The Best Weight Benches?

Best Flat/Utility Weight Benches

Flat benches, also known as utility benches, are the bare minimum that you should be getting for your home gym.

While they may not allow for a ton of variety like adjustable incline weight benches, they’re going to offer the most stable surface to perform bench presses, incline rows, split squats, and other exercises.

Here are my picks for the best weight benches on the market!

Best Flat Weight Bench Overall – REP Fitness FB-5000 Competition Flat Bench

Recommended for those that want the best weight bench on the market overall

Overview

The REP FB-5000 Competition Flat Bench is the best weight bench on the market.

Rep has been knocking it out of the park with their innovations with their squat rack systems, and they have some of the best weight benches as well.

Also, if you’re wondering if you need a power rack to go with your weight bench, this guide will help you figure it out!

Considering how many awesome features this flat weight bench has combined with its lower price, there’s a reason it is so widely recommended by the home gym community.

This heavy-duty flat weight bench also has 7-gauge plates connecting everything together and is around 17 inches tall. It also meets the IPF specs for its height, length, and width.

So if you want the highest durability flat weight bench for your competition bench press, here you go.

The standard flat weight bench comes with a very grippy vinyl pad to prevent sliding when setting up for your bench press.

It’s also compatible with Reps Thompson Fat Pad, as well as their Wide Pad options. Which, if you want the widest, most stable bench platform possible, are highly recommended!

The thick foam pad is very similar to Rogues Competition Fat Pad and while it might not be as nice as Rogue’s, it gets the job done exceptionally well for a much lower price.

The FB-5000 is available in a bunch of different colors as well. You have a choice between metallic black, red, blue, matte black, and a clear coat finish. Every cool color you could possibly want!

Overall though, if you want the absolute best flat bench on the market, the FB-5000 is what I recommend above all others.

Best Commercial Flat Weight Bench – Rogue Fitness Monster Utility Bench 2.0

Recommended for those that want the highest quality flat bench regardless of the cost

Pros

Cons

Overview

The Rogue Monster Utility Bench 2.0 has a decent amount of customization options. You can get multiple pad options, including the Thompson pad, as well as different heights such as the standard and shorty options.

The three-post design allows you to get better leg drive to bench bigger weights and the single post allows you to set your feet up in the optimal position for the most stability possible.

The only downside is that this flat weight bench can shake around when setting up with heavy dumbbells.

Other than that, it’s definitely solid as it’s constructed with the same 3×3″ steel used to construct Rogues Monster Racks, which are the highest-end power racks they offer.

No matter how much weight you can move on the bench press, the Rogue Monster Utility Bench is going to be able to handle it easily.

Another issue I’ve heard some have is the vertical storage solution being a little wobbly with the thicker pad options. If you don’t need to store your bench this might not be a big deal but for others, it might be something to pay attention to.

The final problem I want to mention is that this solid workout bench is powder-coated. And if you know anything about powder coats, they don’t last as long as other coats do. I have Rogues TB-2 Trap Bar and the powder coating is chipped off all across the sleeves.

All in all, though, the Rogue Monster Utility Bench 2.0 is one of the best weight benches especially if you want a high-end commercial grade flat bench for your home gym.

Best Value Flat Weight Bench – REP Fitness FB-4000 Comp Lite Flat Bench

Recommended for those who want the best value weight bench on the market

Pros

Cons

Overview

The Rep FB-4000 is very similar to their FB-5000 model but with lighter 14-gauge steel. It has the same height, wheels, a wide pad option, and a three-post design.

Making this the perfect flat weight bench for those that don’t need a 1000 lb maximum weight capacity bench anytime soon.

The FB-4000 also comes in multiple colors; those being metallic black, red, blue, and matte black. So other than not being compatible with the Thompson pad and the decent weight capacity, it’s basically a more budget version of the FB-5000.

The single post design at the front of this flat weight bench allows you to find the best foot position for optimal leg drive.

Rep also included an angled handle on the front post for easy maneuverability in your home gym. It can be stored vertically like all of Rep’s benches, making it super easy to store when not in use.

Overall, for the price, the FB-4000 is one of the best value weight benches on the market. Sure, you can absolutely find workout benches cheaper than this, but the quality is going to drop significantly.

Best Folding Flat Weight Bench – Rogue Fitness Fold-Up Utility Bench

Recommended for those that need the best weight bench for a smaller workout space

Pros

Cons

Overview

Rogues Fold-Up Utility Bench is by far the best weight bench that folds up. While others are of very low quality, this has the same high standards that Rogue is known for.

Even though it folds up, it’s constructed of 2×3″ steel and has the same solid construction that the standard Rogue Flat Utility Bench offers.

The neoprene pad has high-density foam to provide a solid platform to bench on, while also preventing slipping, unlike cheaper pads.

The most important feature of a foldable bench is of course how much space it saves while folding up. That’s the entire point, being able to store it in small spaces.

The legs fold into a locked position using the orange detent pins. Plus, this workout bench comes with a laser-cut steel Bench Hanger that you can mount to your home gym walls for even more workout space. Considering it only extends around 8″ off of the hanger, this is pretty incredible.

All in all, if you want the absolute best weight bench that’s foldable, Rogues Fold-Up Utility Bench is your best option.

Best Budget Flat Weight Bench – REP Fitness FB-3000 Flat Bench

Recommended for those that want the best weight bench on a budget

Pros

Cons

Overview

The FB-3000 from REP Fitness is the best budget weight bench on the market. Not only is it super cheap at $149, but it also has a maximum weight capacity of 700 pounds.

Another awesome feature is the vinyl pad they use on this which is comparable to others that REP offers. It’s incredibly grippy so you can set up properly for any strength training you need to do.

The grooved rubber feet are also a nice addition as some cheaper flat benches can slide around pretty easily. Especially if you don’t have some type of rubber flooring in your home gym.

There are just two issues with the feet that you need to consider, the first is that because the feet aren’t actually welded to the workout bench, you need to bolt them together.

This would be fine but if you don’t tighten them properly, they’re going to loosen over time. This will cause the bench to wobble, rock around, and prevent it from being level altogether.

Other than that, it’s a good weight bench that can even be stored vertically with the included wall hanger. That way, you can clear up as much space as possible when not in use.

At this price point, there isn’t anything quite as good as this solid flat bench.

Best Adjustable Benches

For the majority of lifters out there, I recommend adjustable incline benches over anything else. By just upgrading to this type of workout bench over a standard flat version, you’re going to be able to do way different exercises overall.

Obviously, with all of the moving parts on an adjustable weight bench, they’re going to be more expensive to build correctly. I’ve used a bunch of awful adjustable benches in the past so I know for a fact what you need to look for in a high-quality workout bench.

That being said, let’s check out the best adjustable benches now!

Best Overall Adjustable Weight Bench – REP Fitness AB-5200 Adjustable Bench

Recommended for those that want the best overall adjustable weight bench on the market

Pros

Cons

Overview

This is the absolute best adjustable bench on the market and the one that I personally use. Here are a couple of reasons that I recommend it so much!

It has 7 different back adjustments from 0-85 degrees. I and many others agree that a 90-degree workout bench is just too vertical to press from and isn’t a great idea for overhead movements anyways.

There are also 3 different seat positions which is pretty much the standard for incline benches anyways.

Another cool feature that a lot of other adjustable benches don’t offer is a wide pad option. In general, a wider pad is going to allow you to have a more stable platform to press from so this is an awesome addition to the AB-5200.

The frame itself is constructed of a combination of 2×3″ 11 and 7-gauge steel which is probably why it’s built like a damn tank! Seriously! This thing weighs 125 lbs which can definitely be difficult to move around in your home gym.

But hey, you’re never going to have to worry about your weight bench shaking around while benching again. I do a ton of incline bench presses in my training and it seriously does not budge at all.

Luckily, it includes a handle, wheels, and a back brace for vertical storage so you can wheel it around and get it out of the way when not in use. This is great because this workout bench is incredibly long at 55.25″ which takes up a ton of space.

You would think because it’s so damn heavy that it would fall over pretty easily while being stored vertically, but it’s surprisingly stable unless you intentionally try to knock it over.

The single front post allows you to position your feet much better than a dual post setup. This will allow for much better leg drive without sacrificing the stability of the weight bench as a whole.

One of my favorite features of the AB-5200 is the ladder-style system. I prefer this over other adjustment styles as it’s super quick and just as solid. There’s also a cage surrounding it which makes it easier to adjust without any vertical movement.

There’s also a spotter platform that you can add on which can definitely be helpful for spotting. The diamond pattern on top allows for better grip so your spotter doesn’t slip and cave your chest in.

You can also get this Rep adjustable bench in multiple different colors: black, blue, and red. I personally went with red as it matches my PR-4000 Squat Rack and looks awesome when matched with the black pads.

The only issues I really have with this weight bench are how long the backrest is and how short the seat is. It can be hard to set up the incline in your squat rack as you have to position the weight bench back much further than a shorter bench.

Plus, for larger lifters, the seat is just a little too small. Not enough to mess with the functionality of the bench, but it’s definitely noticeable.

Regardless of these issues, I recommend this weight bench over any others.

If you want to learn more, check out my REP AB-5200 Adjustable Bench review.

Best Commercial Adjustable Weight Bench – Rogue Fitness Adjustable Bench 3.0

Recommended for those that want the best commercial adjustable weight bench on the market

Pros

Cons

Overview

The Rogue Adjustable Bench 3.0 is the newest version of their exceptional adjustable incline benches. Constructed with 3×3″ 11-gauge heavy duty steel and 1,000 lb maximum weight capacity, this is exactly the kind of quality you expect from Rogue.

Just like the AB-5200, this bench uses ladder-style adjustments that make it super easy to make adjustments. Speaking of, the adjustable seat has 3 positions as usual; but the back has 10 different options from 0-85 degrees.

While it is incredibly heavy at 125 lbs, the horizontal handle and wheels make it much easier to maneuver in your home gym. Plus, it can be stored vertically just like a premium adjustable workout bench should.

The tripod design is super sturdy and allows you to position your feet properly for maximal leg drive. That, combined with Rogues grippy pads, will ensure you have the most stable training possible.

Speaking of the pads, you have a choice between a normal vinyl foam option that’s less expensive but still offers a ton of grip. They also offer a molded foam pad that is a little more narrow but is more durable and even grippier.

The other great thing I like about this workout bench is that the gap in the flat bench position is only 1″. Which is definitely nice considering some adjustable benches are 2″ or longer.

You also have a solid amount of customization options between the colors and the finishes. You can get this weight bench in blue, black, or red; with black powder coating or stainless steel finishes.

The other difference between these two is that the black powder coat version has standard workout bench wheels; while the stainless steel version has premium rubber wheels.

These options are $100 more which I don’t think is worth the extra cost, but if you have the cash, might as well go all out!

Overall, the Rogue Adjustable Bench 3.0 is the best commercial adjustable weight bench on the market, and the premium choice if you want the most adjustment options possible.

Best Value Adjustable Weight Bench – REP Fitness AB-3100 Adjustable Weight Bench

Recommended for those that want the best value adjustable weight bench on the market, perfect choice for beginners

Pros

Cons

Overview

The AB-3100 from Rep is an incredible value at $269 shipped. It’s constructed of a combination of 11 and 4-gauge steel for a maximum weight capacity of 1,000 pounds.

It uses a ladder-style system with 6 backrest positions from 0-90 degrees, as well as three seat positions.

This makes adjustments super quick which saves more time for heavy lifting. The only issue with it is that its lowest adjustment is 30 degrees.

Multiple users have complained and prefer having a lower 15-degree option angle as well.

The 10-year warranty covers the frame and they also have a 30-day warranty on the upholstery.

Luckily, REP has pretty solid customer service so you won’t have to worry about them honoring these at all.

The only issue with the AB-3100 3-foot design is that the front foot is way too narrow which sacrifices some of the stability and it wobbles a bit.

Most users don’t seem to have problems with it while in use though so that’s definitely reassuring.

All in all, if you want the best value incline weight bench under $300, I highly recommend the AB-3100 regardless of the slight flaws it might have.

Best Folding Adjustable Weight Bench – Fitness Reality 1000 Super Max Weight Bench

Recommended for those that need a solid folding adjustable weight bench that saves space

Pros

Cons

Overview

The Fitness Reality 1000 Super Max Weight Bench is one of the most popular and best weight benches on Amazon. Most likely because of the solid price point, the ability to fold up and save space in your home gym, and the fact that it’s adjustable.

This weight bench uses a ladder-style system for fast adjustments and adjusts from -15 to 85 degrees. The seat only has two positions but it’s a budget weight bench so that’s to be expected.

The only major issue I have with the adjustments is that it doesn’t have a 30-degree option which is one of the best positions for incline bench presses. If you need this workout bench for other movements and don’t incline bench press much it’ll be fine, but for others, I would recommend going with something else.

Considering this Olympic weight bench can fold up and only costs around $110 it is definitely a good option for those lifting in a small space.

Fitness Reality should definitely work on their quality control though. There are a ton of reports of upholstery being torn up, the pads being completely cracked, and other minor issues.

Other than that, this should get the job done fine for most.

Best Flat Incline Decline (FID) Weight Benches

An adjustable FID Bench, or Flat/Incline/Decline Bench, has the highest number of adjustments available. For most people, sticking with a regular flat or incline adjustable bench is going to be fine.

However, for some of you, the ability to do decline pressing variations, and different ab work might just be worth the investment.

Here are my top picks for the best adjustable FID Benches.

Best FID Weight Bench Overall – REP Fitness AB-5000 Zero Gap Adjustable Bench

Recommended for those that want the sturdiest and best overall adjustable decline weight bench

Pros

Cons

Overview

REPS AB-5000 Zero Gap Bench is the best adjustable FID workout bench on the market. It has a ton of adjustment options, 1,000-pound maximum weight capacity, grippy vinyl pads, and of course, the zero gap system that eliminates that annoying seat gap!

There’s a reason I and so many others recommend REP weight benches so much. For the price, quality, and innovation that they bring to the table; it’s no wonder they’ve become so popular in recent years.

Let’s go over the most important feature first, the zero-gap design. Most adjustable benches have a gap between the seat and back pads. This can be an issue for some lifters depending on your height.

Luckily, this REP adjustable bench completely fixed this issue with a sliding seat. This allows the seat to tilt and slide for any adjustments you need. The only real issue with the sliding seat is that it doesn’t use a pop-pin and requires you to unscrew it and screw it back in.

If they could fix this by changing it to a pop-pin it would be an even better weight bench overall! Some users have complained that you have to adjust the zero-gap manually and it doesn’t do it automatically.

The telescoping spine and pop-pin adjustment system are perfect for this type of weight bench. You can adjust the back seat from 0-90 degrees in 15 lb increments and the seat adjusts from -15 to 45 with the same adjustments.

If you want to use this as a true decline weight bench as well, you have to invest in the leg attachment separately. But if you do, it attaches to the back of the weight bench, allowing you to use way more decline options than cheaper weight benches.

The pads included are covered in grippy vinyl which can be found in all of Reps’ weight benches. It really allows you to lock in while benching and prevent slipping out of your arch.

The front foot of the AB-5000 is actually t-shaped to allow for better support when using the decline option. This is definitely a great feature that I’m glad they included. The only issue is that it tends to get in the way of the vertical handle when you need to move it around.

One thing I need to mention is that this workout bench is super heavy just like the AB-5200. At 117 lbs, it might be difficult for lighter lifters to wheel it around your home gym.

If you want the absolute best FID adjustable weight bench on the market, I highly recommend the AB-5000 Zero Gap Bench from REP.

Best Commercial FID Weight Bench – Rogue Fitness AB-3 Adjustable Bench

Recommended for those that want the highest quality flat, incline, and adjustable weight bench on the market

Pros

Cons

Overview

The Rogue AB-3 Adjustable Bench is by far the most premium FID bench on the market. This Olympic weight bench brings everything to the table you’d expect to find in a high-quality bench.

Right up front, this bench is expensive. At $950, there are definitely cheaper options that bring a lot of value to the table. However, if you want the most premium option with the most adjustments and a lifetime warranty, the AB-3 is definitely what you should be getting.

Between the 9 back adjustments (0-78 degrees) and 6 seat adjustments (-15-40 degrees), you’re getting a grand total of 54 different adjustment options.

Some might have an issue with the highest setting which is 78 degrees, most probably prefer closer to 85-90 which is totally understandable.

Here are the different adjustments if you wanted a closer look!

• Back pad adjustments – 0, 8, 18, 28, 38, 48, 58, 68, and 78 degrees
• Seat pad adjustments – -15, 0, 10, 20, 30, and 40 degrees

The AB-3 is incredibly heavy-duty, with 2×2″ and 2×3″ 11-gauge construction. A ton of users have mentioned how it does not rock around a ton as cheaper decline benches do.

One user that’s over 270 lbs can perform weighted situps/crunches at 58 degrees and it has no wobble issues whatsoever. This is pretty incredible and shows just how high quality it actually is.

The only major gripe that users have reported, is the pad gap being much wider than most weight benches. Because the pads have a sloped downward angle, if you measure across the top where this slope starts, it’s actually around 6″.

Sure, for some, this might not be an issue but it’s worth pointing out.

Another plus is that this workout bench actually includes a leg attachment with it, so you don’t have to worry about investing another $100 like you would with other companies.

It can be removed and adjusted to your preferences and is of higher quality than those offered by REP and Get RX’d.

Rogues AB-3 Adjustable Bench is the absolute best FID bench on the market. It’s incredibly high quality, has over 50+ different adjustments, and has a lifetime warranty. So you’re covered even if you find a way to break this thing (good luck).

Best Value FID Weight Bench – Get RX’d FIDAB-2 Adjustable Bench

Recommended for those that want a high-quality decline weight bench that is priced very well

Pros

Cons

Overview

Get RX’d FIDAB-2 Adjustable Bench is very similar to Reps AB-5200 in looks, adjustments, and overall performance. 

The Ladder style system is caged and super quick to change. Plus, the back pad has 7 choices ranging from 0-85 degrees, and the seat can be lowered to -15 degrees for movements like decline presses.

Most pad gaps on adjustable benches are too wide, the FIDAB-2 is only 2″, and considering just how long the back pad is, it’s not really noticeable to some users. 

The frame is built using a combination of 11 and 7-gauge steel, which makes this weight bench super beefy. However, because of this, it weighs around 115 lbs. Some might have issues moving this bench around because of that so just keep that in mind. 

Luckily, Get RX’d built this Olympic weight bench with a horizontal handle and wheels to make maneuvering it a little easier. 

This bench is designed to be an FID bench, the only issue is that you have to buy the leg roller attachment separately. However, if you do that, you have a ton of decline options as well. 

They also have a dumbbell/barbell holder add-on that attaches to the back legs so you can set up for chest-supported exercises much easier. It doesn’t work with every type of dumbbell though. If this is an important feature for you, make sure the dumbbells you use are compatible first. 

You can even store the bench vertically which is always nice for these massive weight benches. Plus, they have a bunch of color options to choose from – black, blue, red, green, and yellow. 

And finally, the pads are constructed with ultra-high dense foam padding and covered with an extra grip/non-slip cover. 

For the price, this is the best value FID bench on the market. It is constructed well, has a ton of premium features, and is really just an all-around solid weight bench. 

Best Budget FID Weight Bench – REP Fitness AB-3000 2.0 FID Adjustable Bench

Recommended for those that want the best budget FID adjustable weight bench

Pros

Cons

Overview

The Rep AB-3000 2.0 FID adjustable bench is a versatile workout bench that offers a wide range of adjustments and a maximum weight capacity of 1000 pounds.

It’s constructed with 11 gauge steel, making it a durable option for heavy lifters. Additionally, it is available at a budget-friendly price of less than $320, which is a great value for those looking for a quality FID adjustable bench without breaking the bank.

One of the standout features of the Rep AB-3000 2.0 FID adjustable bench is its 40 different adjustment combinations, with eight backpad angles ranging from -12 to 85 degrees, and five seat positions from 0-20 degrees.

This allows for a wide range of exercises and workouts, from flat bench to incline and decline presses.

While it may only weigh around 89.3 lbs, it doesn’t have a dedicated handle for easy transport like the previous version.

However, I think something that most users aren’t realizing is that you can absolutely use the steel rod that secures the ankle pad as a handle as shown below.

This bench also comes with a 10-year frame warranty, which is a testament to the quality of the bench and gives peace of mind to buyers.

It’s also available in various colors such as metallic and matte black, red, blue, and white. However, some users have noted that the blue finish is a little too bright so it might not appeal to everyone.

This is kind of funny seeing as how one of the issues on the 1.0 model was the dull color finish customers complained about.

Another issue is that the ankle pads can be tight for some lifters, which can be uncomfortable during workouts. It’s definitely hard to make these adjustments one size fits all though so it is what it is.

The bench also tends to rock a little while setting up for dumbbell presses, which can be distracting and unsafe if you aren’t in control with heavier weights.

And while it might not be able to be stored vertically, I still think this is a solid upgrade over the previous version for around the same price.

Overall, the Rep AB-3000 2.0 FID adjustable bench is a great choice for those looking for a versatile, durable, and budget-friendly workout bench. With its multiple adjustment options, weight capacity, and warranty, it’s a great value for any home gym.

How To Pick The Right Weight Bench

Deciding on the best weight bench for your home gym might seem daunting, but I can help you figure it out. 

Once you ask yourself a couple of questions, you can narrow them down based on what you need for your goals. 

Let’s start with the most important factor. 

Type Of Bench

This is an easy one to figure out. 

Do you just want something cheaper to do flat bench and other similar movements? Then get a utility bench!

Are you interested in having more variety in your weight training? Getting an adjustable weight bench allows you to expand your training options considerably. Plus, most people will benefit from getting a single bench that can do it all, rather than investing in a separate flat bench. 

Finally, do you want a bench that can decline for different pressing variations, ab work, and other movements? If so, then getting an FID bench is what you want to get. Simple as that. 

Adjustment Style (Ladder, Guide Pin, Telescoping)

There are three main types of adjustments available if you choose to get an adjustable weight bench. Of these three, Ladder and Telescoping Spine systems are the most widely used. 

Ladders are by far the fastest and most convenient adjustments by far. Telescoping spines are a bit slower but are generally more secure overall. Guide rods aren’t as widely used but tend to be pretty fast and secure overall. 

I recommend Ladder-style adjustable benches for their quick adjustments, but Telescoping spines are known for how secure they are. So it’s mostly up to preference. 

Assembly

Usually, a weight bench will either be shipped completely assembled, while others will have some assembly required. From all of my research, most benches can be put together in less than 20 minutes. 

Depending on the company/manufacturer, some tools may be required so make sure you find out before buying. Don’t buy without researching and get mad/leave a bad review. Many do it and they’re worse than Karens. 

Bench Height

Finding out the bench height is definitely important. Some benches will be too tall for shorter lifters, and you’ll have to put weight plates under your feet to get proper leg drive. This is mainly going to be important for Powerlifters that compete in the IPF and other federations.

In the International Powerlifting Federation (IPF), the benches they use must be between 16.5-17.7″ (or between 42-45cm). 

Naturally, if you want to train in the same conditions you’ll be competing in, getting a workout bench around this height is a great idea. Luckily, some of the best weight benches are going to be around 17-17.5″ with most adjustable options being 18″ or higher. 

Ease of Use

Some benches are going to be lighter and easier to move so they won’t need wheels and a handle. However, heavy-duty weight benches are going to be really hard to move for some, even with those features.

If you plan on investing in a high-quality adjustable weight bench, wheels, and a handle are definitely a necessity 

Overall Construction

The overall materials and construction of your bench will ultimately decide how durable/long-lasting it is. In general, for beginner lifters, you can definitely make do with a 14-gauge steel bench.

For everybody else, just get an 11-gauge bench and you’re set.

Another thing you need to pay attention to is if the weight bench is welded or bolted together. If the feet are welded to the frame, that’s a good sign. It most likely won’t wobble around and stay level. 

A lot of cheaper benches require you to bolt the bench together. You need to make sure the holes line up properly and check to see if users report the bench not laying flat, especially if it’s a flat bench cause that’s kind of the point. 

Trust me, it’s a pain having to tighten the legs to stay flush every couple of weeks. 

Pad Compatibility

This doesn’t matter as much for most people, but some weight bench frames are built with similar patterns. 

If you want to buy bench pads from other companies to use on your bench, this might be something you need to offer some thought to. 

Luckily though, a lot of companies like Rogue, Rep, and Get RX’d are offering different pad designs for their benches. 

Pad Gap

Pad gaps are one of the most important factors you need to consider for an adjustable weight bench.  This is the gap between the back and seat pads that can be a problem for some.

The one bench as of writing this that doesn’t have an issue with a pad gap is the REP AB-5000 Zero Gap Bench, which I covered in this guide. 

For those that still plan on using their adjustable weight bench for flat bench variations, a wider gap can be uncomfortable. In general, a pad gap of less than 2″ is going to be fine for most. Anything more than that will probably cause discomfort on flat bench movements.

However, there are some weight benches such as Reps AB-5200 that have a very long back pad. With these, you never really have to come in contact with the gap at all. Even at 6’6″, I never notice the gap on it myself. 

Pad/Foam Quality

The quality of the bench pad is super important for comfort and performance. In general, the foam should be softer for comfort, while still dense enough for maximal stability. The pad itself should be durable and grippy.

Some pads are stapled to the bench which tends to fall apart over time. I recommend you get a bench that has high-quality stitching as it will last forever and withstand tons of abuse. 

Portability

The best weight benches are going to be pretty beefy and heavy as a result! A lot of the adjustable options I mentioned come with wheels, and a handle so they’re much easier to move around in your home gym.

If you get the highest quality adjustable weight bench possible, it’s going to weigh over 115 lbs so you’ll need those features.

For cheaper flat weight benches and budget adjustable benches, they tend to weigh less than 60 lbs. So you won’t need a handle or wheels as much.

Overall though, if you want to be able to maneuver your bench around your home gym better, having those featured in the bench you choose is a great idea.

Price

The price of your weight bench is going to be a major factor for most people. The majority of them are going to cost between $100 but can climb as high as $1,000.

The main things that will determine the cost, are going to be the specs and features offered, the quality of the materials, the manufacturer, and even what type of bench you’re interested in.

Flat weight benches tend to be the cheapest, followed by adjustable options, and finally FID benches. So depending on what you need, you can save a decent amount of money.

I recommend an incline weight bench the most because its price is worth the amount of variation it offers your weight training.

Seat and Back Pad Adjustment Positions

Adjustable benches are going to have a decent amount of adjustment positions. The seat is almost always going to have 3 different options, while back pads usually have at least 6. However, some like Rogues Adjustable Bench 3.0, have up to 10.

These weight benches tend to have a couple of different angles from 0-90 degrees. Some have increments of 15-20 degrees, and some only adjust to 78-85 degrees rather than a full 90.

In general, though, I recommend you get a bench with at least 15 and 30 degrees as your lowest options, with 85 degrees as the max. This way, you have multiple different positions for incline bench presses, and you’re not completely upright for overhead press variations.

Shipping/Packaging

A lot of times, you’re going to be able to see how good or bad the shipping, handling, and overall packaging are for different pieces of workout equipment.

You’re going to hear complaints if a certain company isn’t doing a great job with quality control especially. Nobody wants to drop $500+ on a premium weight bench and have it all scuffed up, missing hardware, etc.

Plus, a couple of companies such as Titan and Rep offer free shipping on all of their home gym fitness equipment. A lot of great weight benches seem like they’re priced great until you include shipping as part of the equation. Definitely something worth paying attention to when buying.

Size/Space Needed

Pretty much every bench on the market is going to have measurements listed so you can determine how much space you’ll need.

This will make it easy if you’re training in smaller spaces to figure out which bench is right for you. Plus, some benches also have the ability to fold up, and more often than not, store vertically. Saving you even more space in your home gym.

Stability

In general, the more stable you are when training, the more muscle you’ll gain and the more strength you’ll build.

The most stable benches are going to have welded feet to keep the bench super flat and prevent wobbling around. Plus, when setting up and benching properly for strength training, you want to be able to get proper leg drive, set your arch, and hold it there throughout your sets.

Three post weight benches will allow you to position your feet in the best spot possible, to maximize leg drive and power. Some benches are going to sacrifice some stability to allow this though. So look for those that have a wider front foot.

Vinyl Grippiness and Durability

The type of vinyl cover will determine how grippy the bench actually is. Some covers are slippery and don’t provide much grip at all. Others like Rep are known for how much grip they offer.

This is important because the more grip you have while setting up and benching, the more stability you’ll have, and the stronger you’ll become.

If you have a choice between a slick vinyl cover and grippier options, get the grippy ones. They’re much better and you’ll definitely notice a difference in your training.

Warranty

Usually, the better the bench quality, the better its warranty is going to be. A warranty is like a vote of confidence. If they have a 10-year or lifetime warranty, they know their bench is going to last forever or they’ll replace it.

Stay away from any workout equipment required to train safely that has less than a year. This shows that the manufacturer doesn’t have confidence in their product and neither should you.

Maximum Weight Capacity

A weight bench’s maximum weight capacity is going to determine just how sturdy the bench is supposed to be. Whether or not they’re telling the truth is another story entirely though.

A good rule of thumb for those that want to lift heavy is to only invest in weight benches with a higher weight capacity than 1,000 pounds. This will ensure you’re never going to have to worry about the bench failing on a heavy lift.

Also, if you notice a bench isn’t constructed with 11-gauge steel at minimum, it most likely doesn’t have a maximum weight capacity of 1,000 pounds. Just a heads up.

For most people that just want to lift, build some muscle, and get stronger; you can most likely get away with 600 pounds or higher weight capacity benches. These will work fine for most and tend to be budget options so you can save some money as well.

Types Of Weight Benches

Flat Bench

Flat or utility benches as they’re sometimes known are just what they sound like. A simple flat bench with no ability to adjust for incline decline movements.

The main exercise most use this type of bench for is a basic flat bench press but there are a ton of other movements as well. Some such as dumbbell flies, step-ups, other dumbbell bench presses, dumbbell incline rows, split squats, and more!

Flat benches are going to be the cheapest due to their lack of extra features.

Adjustable Bench

An adjustable weight bench is what I recommend for most people. They allow for different movements in either the flat, incline or even an upright plane.

Because of these adjustments, they offer much more variety to your training such as incline bench presses, overhead pressing, chest-supported row variations, and a bunch more!

If you want to get the best bang for your buck, a standard adjustable bench is what I suggest you go with. These are going to be more expensive than flat benches but I think they’re well worth the investment.

Adjustable FID Bench

Finally, we have an adjustable FID bench. FID stands for Flat Incline Decline, which is just another type of adjustable weight bench that allows for decline movements as well. Decline pressing, sit-ups, Russian twists, and more just to name a few.

Most people aren’t going to need this type of bench but if you want to spend a little more, this will give you the most options in your training. Naturally, these are going to cost the most, so only invest in one if you really think you’ll use the decline option often.

How To Adjust An Adjustable Weight Bench

Guide Rod w/Pop-Pin

Guide rods with an included pop-pin are much less commonly seen than the other two types. This is basically just a piece of steel tubing that slides up and down vertically to make adjustments.

The steel tube sits inside of an upright for support and tends to be pretty quick and stable to adjust. It’s just like adjusting typical machine seats, you pull the pin out, slide the bench up or down to your desired setting, and the pin pops back in.

Ladder-Style

Ladder-style adjustable benches are by far mine and many others’ favorite because of just how convenient, fast, and secure the entire system is.

This one is super simple, you just lift the bench by the back pad, and grab the handle of the ladder adjustment. Then, when you move it to the right position, you ensure the ladder is in contact with the ladder and it locks into place. Super easy.

When I adjust my AB-5200 from flat to incline, I can use one hand and lift. It will automatically follow the ladder into the position I need, and it’s heavy enough to stay contained in the cage without another hand. Talk about convenience!

Telescoping Spine

I think a telescoping spine is the most well-known adjustment type, especially in commercial gyms. It’s incredibly secure and even though it’s not quite as fast as a ladder-style bench, it’s fast enough.

This one is really easy to adjust as well, you simply pull out the pop-pin and use your other hand to adjust to whatever angle you need. Then, you allow the pop-pin to click back into place, and most usually allow you to screw them into place, which gives you even more security.

Frequently Asked Questions

Conclusion

Now I’d like to hear from you!

Which weight bench in this guide are you going to get for your own training?

Or maybe I didn’t mention a bench that you plan on getting?

Either way, let me know what you think in the comment section below, right now.

Until next time,

-Dante