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The REP AB-4100 was our top overall pick for best adjustable weight bench thanks to the combination of value and versatility. It’s great build quality, numerous adjustment options, and affordable price made it our top recommendation for home gym owners.
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Best Adjustable FID Bench
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Best Adjustable Bench
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Best Flat Bench
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Primary Rating:
5.0
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Primary Rating:
5.0
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A quality weight bench is one of the most essential pieces of gym equipment that a home gym owner can buy. Along with a barbell, squat rack, and weight plates, weight benches are essential pieces of equipment that make up the backbone of a well-built home gym.
The problem is that weight benches can be very different in price, quality, features, weight capacity, and other ways. With so many options in a growing market, it can be hard to narrow things down and pick the best weight bench for you and your needs.
In this guide, we will break down all of the best weight benches to buy in 2023. Whether you are looking for a basic flat bench or a super versatile adjustable bench, this guide will have the right weight bench for you.
Best Weight Benches (2023)
The FitDominium team of personal trainers and athletes has personally tested every weight bench on this list. The team did hands-on tests and compared specs, customer reviews, and prices to come up with this list.
- Best Weight Benches (2023)
- REP AB-4100: Best Overall Adjustable Weight Bench
- REP AB-3100: Best Budget Adjustable Weight Bench
- FLYBIRD Adjustable Weight Bench: Best Ultra-Budget Adjustable Weight Bench
- REP FB-5000: Best Overall Flat Weight Bench
- Titan Flat Weight Bench: Best Budget Flat Bench
- Rogue Monster Utility Bench: Best Heavy-Duty Flat Bench
- Rogue Fold-Up Utility Bench: Best Folding Flat Weight Bench
- Amazon Basics Flat Weight Bench: Best Weight Bench On Amazon
- REP-AB 5000 Zero Gap: Best Overall Adjustable FID Bench
- Rogue AB-3: Best Premium Adjustable FID Bench
- Bells Of Steel FID Commercial 3.0: Best Budget Adjustable FID Bench
- Types Of Weight Benches
- Adjustment Types On Weight Benches
- Benefits Of Weight Benches
- How We Ranked And Compared These Weight Benches
- FAQs
- Final Verdict
REP AB-4100: Best Overall Adjustable Weight Bench
The REP-AB 4100 provides tremendous value at under $400. With 7 back adjustments and 3 seat adjustments, it is a very versatile bench that would suit most home gym owners.
Specs
- Price: $399 (free shipping)
- Construction: 7 & 14-gauge steel
- Adjustment Type: Ladder
- Weight Capacity: 700 lbs
- Back Adjustments: 7
- Seat Adjustments: 3
- Height: 17″
- Length: 51″
- Weight: 85lb
- Pad Width: 12″
- Warranty: 10 Years
Summary
The REP AB-4100 has been the adjustable weight bench that I recommend for most home gym owners for years now. With several adjustment options, a minimal gap, perfect IPF height, and an affordable price it is a hard bench to beat.
In terms of adjustments, the AB-4100 provides three adjustment options for the seat and seven for the back pad. This is just as many the more expensive weight benches like the REP AP-5200 or the Rogue AB-3. But, with the AB-4100 costing under $400, the value provided is just too much to pass up.
The main compromises you make for this lower price come in terms of power coating, vinyl, and knobs. All of these will be better on more premium benches, but for people that just want a great option for their home, minor details like those should not matter all that much.
The other limitation of the AB-4100 is that there are no decline options provided. If you want an FID bench, we have some recommendations on this list. That being said, it is highly probable that the AB-4100 will meet all your needs despite not having a decline option.
The maximum weight capacity for this bench is listed at 700 pounds. However, given the tripod design and type of steel used, we suspect that this bench can hold way more than what REP officially says.
Overall, the AB-4100 is one of the overall weight benches on the market. For most home gym owners, this will be the best option thanks to combination of features and affordable price.
Pros
- IPF standard 17″ height
- Very affordable price
- Minimal gap
- The same number of adjustments as more expensive benches
- Multiple color options
Cons
- No decline option
- Slightly lower quality in terms of vinyl and knobs
REP AB-3100: Best Budget Adjustable Weight Bench
The REP AB-3100 is a very affordable weight bench for home gyms. Despite the affordable price, it is still very capable with 6 adjustment options and 700lb capacity.
Specs
- Price: $269.99 (free shipping)
- Construction: 4 & 14-gauge steel
- Weight Capacity: 700 lbs
- Adjustment Type: Ladder
- Back Adjustments: 6
- Seat Adjustments: 3
- Height: 17″
- Length: 50.5″
- Weight: 70lbs
- Pad Width: 11.75″
- Warranty: 10 Years on Frame
Summary
The REP AB-3100 is REP’s most budget-friendly bench in their lineup. However, despite the lower cost it still packs plenty of features for under $270. With three seat positions, six back adjustments, and a tripod design, this weight bench is still a very capable option for home gym owners.
This listed weight capacity for the AB-3100 is 700 lbs. However, like most REP benches we suspect that this bench can hold way more based on the type of steel used as well as the tripod design.
Another benefit of this bench is that with a height of 17″, it perfectly meets the IPF standard which is rare for a weight bench at this price point.
However, this is still a lower-cost option at the end of the day and there are some compromises that you will have to deal with. Namely, the biggest issue is that the feet are bare steel instead of rubber. With enough use, this could potentially damage your floor over time. Also, just like the 4100, there is no decline option.
Overall, if you are looking for a more budget-friendly bench but do not want to give up much in terms of features, the AB-3100 is an excellent weight bench choice. You will have to make some compromises, but nothing major.
Pros
- Very affordable at under $270 with free shipping
- IPF standard 17″ height
- Several adjustment options
- Very easy assembly
- Minimal gap
Cons
- No rubber padding on feet
- No decline option
- Narrower than more expensive benches
FLYBIRD Adjustable Weight Bench: Best Ultra-Budget Adjustable Weight Bench
The FLYBIRD Adjustable weight bench is a very capable affordable weight bench with an 800 lb weight capacity, several adjustment positions, and the ability to fold up.
Specs
- Price: $150
- Construction: Steel
- Weight Capacity: 800 lbs
- Adjustment Type: Guide Rod With Pop Pin
- Back Adjustments: 7
- Seat Adjustments: 3
- Height: 18.8″
- Length: 49.2″
- Weight: 26.4lbs
- Pad Width: 10.6″
- Warranty: 1 year
Summary
At around $150, the FLYBIRD Adjustable Weight Bench has been our go-to ultra-bench option for years now. With seven adjustments for the seat, three for the seat, and four for the feet pad, the FLYBIRD has more adjustment options than many benches that cost twice or triple as much.
Aside from the endless number of adjustment options, another area where the FLYBIRD bench shines is in terms of portability. It is only 49″ inches long and can be folded down to 30″ as well. Despite the lightweight and compact design, I still felt very stable on this bench even when I was doing bench presses with some heavier weights.
The real downside with this benches comes with the height. At almost 19″, shorter lifters are going to have trouble making solid contact with the ground.
Other than that, you are also going to have to deal with a 2-inch gap between the seat and the back pad. However, this is just parred for the course with adjustable benches no matter the cost unless you go with the AB-5000 Zero Gap by REP.
Overall, the FLYBIRD Adjustable Weight Bench is a great starter bench for home gyms that is surprisingly capable. However, we suspect that most people will eventually upgrade to some of the more quality options by Rogue or REP as time goes on.
Pros
- Very affordable at $150
- Very portable with a foldable design
- Both decline and inclined adjustment options
Cons
- At 19″, it is quite tall for a weight bench
- Pad gap is quite large at 2 inches
- Overall build quality raises questions on durability
REP FB-5000: Best Overall Flat Weight Bench
Summary
The REP FB-5000 is a competition standard flat bench built with 11-gauge steel and capable of holding 1000 lb+. However, it is still very affordable for home gym owners.
Specs
- Price: $239.99 (free shipping)
- Construction: 11-gauge steel
- Weight Capacity: 1,000lbs
- Height: 17″
- Length: 48″
- Weight: 62lb
- Pad Width: 12″ or 14″
- Assembly: 10-15 Minutes
- Warranty: 10-Years on Frame
The REP FB-5000 is a competition-style flat bench that we selected as the best overall flat bench thanks to its great design and affordable price.
REP Fitness clearly paid attention to every detail when it came to the design and construction of the FB-5000. Built with 11 gauge steel and a height of 17″, it is exactly what you want from a quality flat bench. Not only that, but the three-post design allows you to position your feet comfortably without having to worry about bumping into the feet of the bench.
With this bench, you either get the option of choosing a pad of 12 or 14 inches. The thicker 14″ option is very comparable to the Rogue Competition Pad or the Thompson Fat Pad. While not as overall nice as some of the premium options, the pad offered by REP still delivers a higher overall value thanks to the much cheaper price.
Weight capacity should be of no concern as this bench can hold 1,000 pounds easily. Another cool benefit of this bench is that REP offers it in a variety of textures and colors.
Overall, the REP FB-5000 is to the go-to flat bench in the home gym community for a reason. The combination of value and quality is just too much to beat.
Pros
- Great value at $239
- 3 post design allows for more versatility
- Meets IPF standards
- Very nice wider pad option
- Multiple color options
Cons
- Vinyl is not as high quality as more premium options
Titan Flat Weight Bench: Best Budget Flat Bench
The Titan Flat Weight Bench is a highly affordable competition flat weight bench that can hold over 1,000 lbs. Moreover, it also comes standard with wheels and a high-quality vinyl pad.
Specs
- Price: $159.99 (free shipping)
- Construction: 11-gauge steel
- Weight Capacity: 1,00lbs
- Height: 17″
- Length: 52″
- Weight: 37lbs
- Pad Width: 12″
- Warranty: 1 Year
Summary
Similar to other Titan products, the Titan Flat Weight Bench delivers tremendous value with drastically lower prices and only slight downgrades in quality compared to other brands.
This bench has solid construction specs and is built with 11 gauge and is capable of holding 1,000 lbs. Despite the lower costs, these are essentially up to the industry standard when compared to the flat benches offered by Rogue and REP.
This weight bench is also 17 inches tall meaning that it matches the IPF standard. Surprisingly, this Titan bench is also very portable. At just 37 lbs and with wheels and a handle, it is very easy to move this bench across your home gym.
The 2-inch thick vinyl is also quite grippy and works well. That being said, it definitely does not feel as comfortable or durable as some of the more premium pad options offered by Rogue or REP.
The other major downside of this bench is that the front foot stretches all the way across the bench. Compared to the small single post design from REP. your foot movement and overall comfort are just more limited.
Overall, the Titan Flat Weight Bench is a solid flat-weight bench that will get the job done. If you are looking to add a flat bench to your home gym arsenal but do not want to break the bank, Titan is always a good place to look first.
Pros
- Great value with low price
- Handle, wheels, and light weight make it very portable
- 17″ height meets IPF standards
- High weight capacity at 1,000 lbs
- Grippy vinyl
Cons
- Titan is known for poor customer service and shipping issues (Although this has gotten better)
- Front posts take up lots of room
Rogue Monster Utility Bench: Best Heavy-Duty Flat Bench
The Rogue Monster Utility Bench is a heavy-duty flat bench with IPF standard height, wheels, wide pad options, and a stainless steel knurled handle option.
Specs
- Price: $295
- Construction: 11-gauge steel
- Weight Capacity: 1,000lbs
- Height: 15.25″, 17.5″, or 19.75″
- Length: 47.375″
- Weight: 68lb
- Pad Width: 12″, 12.5″, or 14.5″
- Warranty: Lifetime
Summary
The Rogue Monster Utility Bench 2.0 is the much-improved version of the original Monster Utility Bench. In their second 2.0 iteration, Rogue added a tripod design, wheels, and the option to store the bench vertically.
As far as flat benches go, the Monster Utility Bench is the most customizable by far. You can choose from a series of height and pad options:
Pads
Standard Pad: 47″ long, 12″ wide, 2.5″ thick
Competition Fat Pad: 50″ long, 12.5″ wide, 4.5″ thick
Thompson Fat Pad: 50″ long, 14.5″ wide, 4.5″ thick
Heights
Standard: 17.5″ with standard pad/19.75″ with Fat Pad.
Shorty: 15.25″ with standard pad/17.5″ with Fat Pad.
As you can see, the main benefit of the different height options is that you can maintain the IPF standard 17″ height even if you go with a thicker pad. Therefore, you should really only get the shorty option if you know for sure that you plan to use one of Rogue’s thicker pads.
Aside from the options, this bench is what you would expect from anything in Rogue’s Monster lineup. It is built with 11-gauge steel and clearly built to last. Out of all the flat benches I have tried, none have felt as solid or stable as the Monster Utility Bench.
A major area where Rogue improved is switching to a single-post design in the front. Since there is only one post in the middle, you now have more room for your feet so you can generate leg drive properly while you are benching.
This bench also has the ability to stand up so that it can be stored vertically for those with smaller home gyms. While this bench technically does have that capacity, it certainly does not feel as stable as some of the other stand-up benches on the market. Thanks to heavier weight, I would not feel comfortable leaving this bench standing unless it was leaning against something else.
As far as flat benches go, this bench is clearly up there with the very best if not the best. However given the relatively higher price, I would have hoped for more upgrades aside from the pad and handle options.
Overall, if you are in the market for a flat bench and want a more premium option, it is hard to go wrong with the Rogue Monster Utility Bench. Sure it will cost slightly more, but you are getting the quality that comes with the Rogue name as well as several premium features.
Pros
- Great build quality
- Very solid and stable
- Multiple height and pad options
- Single post design for more space
- Can be stored vertically
Cons
- Textured powder coat is not what you would expect from a premium option
- Unstable in vertical position
Rogue Fold-Up Utility Bench: Best Folding Flat Weight Bench
The Rogue Fold-Up Utility Bench offers a great solution for those who are low on space. The unique foldable design provides a great bench that can easily be stored away when not in use.
Specs
- Price: $320
- Construction: 11-gauge steel
- Weight Capacity: 1,000lbs
- Height: 17″ (7.5″ Folded)
- Length: 47″
- Weight: 48lb
- Pad Width: 12″
- Warranty: Lifetime
Summary
If you are more limited in terms of space but still want a great flat bench, the Rogue Fold-Up Utility Bench is exactly what you need.
At just 48 pounds and 47″ tall, the Fold-Up Utility is already one of the more portable flat benches on the market. However, the foldable design only enhances this as the bench can be folded to a height of 7.5 inches.
The actual process of folding and unfolding the bench is also very easy. All you have to do is remove the pins from the legs of the bench before locking them into place.
Despite the more compact design, Rogue did not make any compromises when it came to overall build quality. The Fold-Up Utility Bench is still made with 11-gauge steel can easily hold 1,000 lbs. The premium textured foam pad offered with this bench is also great. We found the vinyl to be very high quality and grippy during use.
With this bench, Rogue also includes a laser cut steel bench hanger so that you can hang your flat bench on the wall when not in use. When mounted and folded, the bench only sticks 8 inches off the wall.
The only downside is that this bench does not have a tripod design. Meaning that the front feet of this bench can sometimes get in the way while you are benching or doing other exercises.
Overall, if you are looking for a more portable bench, the Fold-Up Utility Bench from Rogue makes no compromise in terms of quality and capacity despite being very portable.
Pros
- The foldable design and lightweight make it very affordable
- High-quality vinyl padding
- Bench hanger included
- Perfect for apartment gyms
Cons
- More expensive than regular flat benches
- Front post design can get in the way of your feet
Amazon Basics Flat Weight Bench: Best Weight Bench On Amazon
The Amazon Basics Flat Weight Bench is easy to put together and very cheap. Because of its great value, it has become a surprising favorite in the home gym community.
Specs
- Price: $64
- Construction: Alloy Steel
- Weight Capacity: 385lbs
- Height: 17″
- Length: 40″
- Weight: 24lb
- Pad Width: 11″
- Warranty: 1 year
Summary
For many people, we understand that Amazon is their central hub for everything they buy. While the options for weight benches are limited, the Amazon Basics Flat Weight Bench was surprisingly capable and very affordable.
The main thing you have to understand with the Amazon Basics Bench is that it is an ultra-budget. Do not expect any high-quality features. For a flat bench, this bench is quite small. Also, the weight capacity is also very low at 385 lbs.
However, what you can expect is a simple, decent bench that will get the job done in most cases. The 17″ height means that is at the IPF standard. Also, for what it is worth I used this bench with way more weight than 385 lbs and had no issues.
Overall, if you are looking for minimalist options and are just starting your home gym, the Amazon Basics Bench is not a bad option, especially for the price. However, you should go into knowing that you likely need to upgrade the bench eventually.
Pros
- Very affordable at less than $70
- Ease of shipping and returns with Amazon Prime
- 17″ height meets IPF standard
- Has a higher weight capacity than what is officially listed
Cons
- Overall build quality is questionable
- Small for a flat bench
- Will need to be upgraded eventually
REP-AB 5000 Zero Gap: Best Overall Adjustable FID Bench
The REP AB-5000 is a game-changer for adjustable benches. Thanks to the genius design, the gap between the seat and the back is eliminated at every angle.
Specs
- Price: $549.99 (free shipping)
- Construction: 11-gauge steel
- Weight Capacity: 1,000lbs
- Adjustment Type: Telescoping Spine
- Back Adjustments: 7
- Seat Adjustments: 5
- Height: 17.5″
- Length: 57″
- Weight: 110lb
- Pad Width: 12.25″
- Warranty: 10 Years
Summary
The REP AB-5000 Zero Gap has been one of the most innovative products to hit the home gym market over the past few years. As a result, we chose it as the best overall FID weight bench on the market.
One of the main problems with most adjustable benches is that there is a gap between the seat and the back pad. This is done primarily to avoid the two pads rubbing against each other and causing bumps or necessary wear and tear. For the user, this means that the bench does not fully support their back.
REP solved this issue with the AB-5000 Zero Gap by allowing the seat portion of the bench to both tilt and slide. This means that after you adjust the seat and back as you would with a regular bench, you can slide the seat all the way back to eliminate the gap.
Just like the other adjustments on the bench, the seat is very easy to slide back. Despite the extra component, I found that the AB-5000 was just as quick to adjust as some of the other benches on the market.
Aside from the Zero Gap feature that we think sets this bench apart, this bench has other great features as well. Built with 11-gauge steel, this bench was very stable and can easily hold 1,000 lbs. While a wide pad is available for purchase, we found that the regular pad on this bench was very thick and grippy as it is. With 7 adjustment positions for the back and 5 for the seat, this one of the most versatile FID benches out there.
Another benefit of this bench is that it can be stoop up to be stored vertically. So even though this bench is very heavy at over 100 pounds, it can still be stored and moved and stored easily thanks to the wheels, handle, and stand-up option.
The only real downside to this bench is that the leg attachment for your feet is not included. If you really want to take full advantage of this bench’s FID capabilities than the leg attachment will be needed. At this price point, I just wish that REP would have included it by default like some other FID benches do.
Pros
- Sliding seat design eliminates annoying gap
- Great build quality
- 1,000 lb weight capacity
- Can be stood up for easy storage
- Very versatile with 35 possible positions
Cons
- Very heavy for a bench at over 100 lbs
- T-shape at front post limits feet movement
- Leg attachment not included
Rogue AB-3: Best Premium Adjustable FID Bench
The Rogue AB-4 Adjustable Bench is a premium FID bench with top-of-line build quality, endless adjustments, and other great features.
Specs
- Price: $950
- Construction: 11-gauge steel
- Weight Capacity: 1,000lbs
- Adjustment Type: Telescoping Spine
- Back Adjustments: 9
- Seat Adjustments: 6
- Height: 18″
- Length: 68″ (when flat)
- Weight: 117lb
- Pad Width: 12″
- Warranty: Lifetime
Summary
The Rogue AB-3 is a time tested FID bench with years of positive reviews and small improvements by Rogue. If you are willing to spend a bit more money, you can expect the typical Rogue quality and service with this FID bench.
Where the AB-3 from Rogue really shines is the number of adjustment options. With 6 options for the seat and nine for the back, it easily the most versatile adjustment bench on the market with a total of 54 total position. Also, the leg attachment comes with this bench by default to make it a real FID bench.
The bench itself is very heavy duty. Built with 11-gauge steel and weighing at 117 lbs, it can easily hold over 1,ooo pounds. However, it still quite easy to move across the gym thanks to the wheels and swivel handle. The bench overall felt very solid, likely due to the heavy weight. Even the removable leg attachment felt very secure, unlike those of competitors which usually wobble.
The only area of this bench that disappoint me is the height. At 18 inches, it is taller than what is considered the gold standard for benches at 17 inches. Therefore if you are looking for an IPF standard bench or are just a shorter lifter, be aware that the AB-3 may be taller than what you are expecting.
Overall, the AB-3 FID Bench from Rogue is one of more expensive options on the market. However, you are paying for excellent build quality, premium features, that the guarantee that comes with the Rogue name.
Pros
- Heavy-duty build quality
- Very versatile with over 54 possible positions
- Leg attachment included
- High quality padding
Cons
- Expensive compared to other FID benches
- Gap is noticeable
- 18 inch height not IPF standard
Bells Of Steel FID Commercial 3.0: Best Budget Adjustable FID Bench
The Bells Of Steel Adjustable FIB Bench provides is one of the best value options for FID benches on the market. WIth numerous adjustments and an affordable price, it is hard to beat.
Specs
- Price: $319
- Construction: 12-gauge steel
- Weight Capacity: 1,000lbs
- Adjustment Type: Ladder
- Back Adjustments: 7
- Seat Adjustments: 3
- Height: 17″
- Length: 59.5″
- Weight: 85lb
- Pad Width: 12″
- Warranty: Lifetime
Summary
The Bells Of Steel FID Commercial 3.0 Bench is an excellent FID bench with plenty of great features despite costing a third or half of competing FID benches from Rogue and REP.
This bench from Bells of Steel is built with 12-gauge steel and weighs in at 85 pounds. Similar to other FID benches, the 3.0 Bench can hold 1,000 lbs with relative ease. This bench also comes with a handle and wheels for easy movement across the gym.
In terms of adjustment options, this bench is plenty versatile with seven adjustment options for the seat and three for the seat. It also, is a true FID bench thanks to the included leg attachment.
Where you will primarily make compromises with this bench are the small details, The ladder method of adjustment is fine, but certainly not as good as the pop-pins used by competitors. Also, the incline options felt too large in terms of their angle jumps. A common point of complaint is that the drop from the first to second notch was too drastic and did not allow for proper shoulder pressing.
Pros
- Great value at this price point
- Leg attachment included
- 35 possible adjustment positions
- Good grippy padding
- Lifetime warranty
Cons
- Large jumps between adjustment positions
- Not as a good build quality as more expensive benches
Types Of Weight Benches
In the world of home gyms, there are several types of weight benches that you should be aware of:
Flat/Utility Bench
As the name would suggest flat benches, also called utility benches, are flat weight benches that do not adjust. While they are commonly used for barbell bench presses, they can be used for a number of other exercises as well:
Dumbbell Rows
Pull Overs
Split Squats
Dumbbell Bench Presses
Out of all the weight benches, these tend to be the cheapest. Unlike adjustable benches, you can also typically find a flat bench in any sporting good store as they are simply more commonly used than specialty FID or adjustable benches. When people refer to a workout bench, this is usually what they are talking about.
Despite the growing adjustable bench market, many people still see a need for a flat bench in their home gym. Since most adjustable benches have a gap between the seat and back pad, people who bench heavy prefer a flat bench so that they can have support all along their back.
Incline Adjustable Bench
Aside from flat benches, the second most common type of weight bench is an incline adjustable bench. Unlike the flat bench, an the seat and back pad of an adjustable bench can be adjusted to create an incline angle. Usually this angle varies from as little to 10 degrees, all the way up to a fully vertical 90 degrees.
Adjustable FID Bench
FID stands for “Flat, Incline, and Decline”. So FID benches are those that can be adjusted to both incline and decline angles. Since they are more versatile, they tend to be more expensive than flat or incline adjustable benches.
For the decline positions, these benches will often need a leg attachment that is either included or sold separate. The purpose of the leg attachment is to keep your legs in position while you do exercises like decline crunches or decline bench press.
While I understand the hype around FID benches due to their versatility, just be sure that you will actually use the decline features before paying a premium for it. For most people, I would say that a typical adjustable incline bench would suit their needs just fine.
Olympic Weight Bench
An Olympic weight bench comes attached with a rack to the bench. It is usually used for bench pressing and has a spotter platform as well.
Folding Weight Bench
Folding weight benches are great additions to the home gym market, thanks to their added portability. That being said, these types of benches tend to be more expensive depsite usually also having lower weight capacities.
Preacher Curl Bench
The preacher curl bench is more of a specialty options and features a pad on an incline to fully accommodate the preacher curl position.
Adjustment Types On Weight Benches
Adjustable benches generally have one of these three types of adjustment types. Since you will be interacting with this mechanism multiple times per workout, it is important that it is secure and easy to use.
Ladder
The ladder type is the adjustment style seen on lots of older benches and a few newer ones as well. Out of all the adjustment types, the ladder is likely the fastest as you can easily switch from position to position.
Unlike the other adjustment types though, the ladder style does not lock into place using a pin. Therefore, some people have expressed concern with the stability and safety of this style. That being said, I think that ladder systems are very secure and easy to use.
Telescoping Spine
The telescoping spines uses a curved spin with laser cut holes and a pop-pin to secure the bench into place. This type of style is very fast and secure, you will usually see it on FID and incline benches.
Guide Rod With Pop-Pin
The last type of adjustment style is a guide rod with a pop-pin. This is a less common style and can be easily identified by the large, fixed steel post.
Benefits Of Weight Benches
If you still are not sold on the idea of a weight bench for your home gym, here is why it is an essential item for your home gym:
Support
One of the keys to strength training is operating from a strong, stable position. Part of this can be accomplished with a strong core or proper technique, but for lots of exercises, you need a bench to support your body so you can lift properly.
Versatility
An adjustable bench is one of the most most versatile pieces of equipment you can own. With most having the ability to lock into 30+ positions, you can do an almost list of exercises with all the angle configurations.
Even a flat bench offers plenty of versatility. With a flat bench, you can use it to do exercises standing or seated.
Maximize Strength and Muscle Gains
At the end of the day, one of the core principles of both both strength and muscle is getting stronger on the bigger lifts. By using a weight bench, you can use more weight and proper form with your barbell and dumbbells to make the best gains possible.
How We Ranked And Compared These Weight Benches
With so many weight benches on the market claiming to be the best, the team here at FitDominium needed to lay out some clear criteria that we would use to rank these benches. Here is the criteria we used to pick the best weight benches:
Build Quality
For us, build quality was a basic assessment of the materials used, craftsmanship, and overall sense of durability. The higher end weigh benches tend to use the same 11-gauge steel that you find on squat racks. Meanwhile, some of the more budget options use higher-gauge steel or have thinner frames.
For how the bench is put together, we looked at whether the bench is welded together or bolted. We judged how well the bolts were designed and examined the quality of the welds for any signs of weakness.
Adjustment Angle Options
For the purpose of our assessment, the more a bench could do the better it was. Therefore, benches that offered more adjustment options were seen as more versatile options.
Aside from adjustments, we also looked for aspects of that bench that were unique that added an extra layer of functionality. For example, many of the more premium benches offered things like separate dumbbells attachments.
Weight Capacity
For most people, weight capacity should not be that large of factor to consider. Most benches can easily handle the weight the average home gym owner will be using. Not to mention that these companies usually underrate the amount of weight these benches can truly due to legal concerns.
That being said, weight capacity can still serve as an overall metric on build quality and stability. The gold standard here tends to be 1,000 lb weight capacity. However, anything 700 or over will easily get the job done.
Bench Height
Bench heigh refers to the height of the bench when it is in a flat position. The preferred height is somewhere in the 16.6″-17.5″ range. This range comes from the International Powerlifting Federation (IPF) standard for a competition weight bench.
Obviously, if you are competing, you can see the benefits to recreating a competition environment as much as possible. However, even if you are not a competitive powerlifter, the IPF standard height tends to be the best overall bench height for most people. Anything lower and higher than tends to cause issues for creating leg drive.
Adjustment Style
Since you are going to be interacting with the adjustment mechanism multiple times per workout, we judged the attachment crictically on all of the adjustable weight benches that we reviewed.
As long as the mechanism chosen was smooth, secure, and durable we did not show preference for one adjustment style over another.
Ease Of Movement
Most weight benches can be very heavy at 80 lbs+. Since most home gym owners will tend to have one bench that move around their home gym, it is important that the bench be easy to move around.
In our eyes, a quality bench will come standard with a smooth set of wheel and a handle to allow for easy movement.
Portability and Storage Options
Since of the most common limiting factor for home gym owners is space, benches that offered unique storage solutions fared better in this category.
Stand-up benches or fordable benches offered the best storage options in our eyes.
Pad Gap
Without a doubt, one of the most annoying aspects of an adjustable bench is the gap that exists between the seat and back pad. Unless you have the Zero Gap by REP, this gap can not really be avoided as the gap is what allows for incline decline adjustment to take place.
That being said, benches that minimized the pad gap to make it less noticeable were better from our point of view. Anything 2 inches or smaller is considered acceptable, with larger gaps being more noticeable.
Pad Compatibility
Since benches vary widely in terms of their design and construction, not every pad will be compatible with every bench. Therefore, we tended to prefer benches that offered more pad compatibility and allowed owners to switch over to wider pad options from other companies if they wanted to.
Assembly
Some benches shipped fully assembled and allow you to get lifting right away. Other will require some basics tools and assembly time that will depend on the bench type and manufacturer.
However, most weight benches should not take more than 20 minutes to assemble.
Warranty
Benches tend to have two types of warranties: One for the frame and one for the pad. Rogue is the gold standard with lifetime warranties on their bench frames. REP is also respectable with a 10-year frame warranty.
For the pad, warranties can range from a month to up to a year.
Price
As we have demonstrated on this list, weight bench can vary drastically in price from as little as $60 to over a $1000. In our eyes, the best benches were the those that provided the best combination of value and features.
That is to say, that a more expensive or cheaper bench is not necessarily better. Instead, a better bench would have premium (or close to) features and quality but yet be offered at an affordable price.
FAQs
Are weigh benches worth it?
Do I need a weight bench for my home gym?
Final Verdict
Based on the current market, REP Fitness still dominates the weight bench segment.
If you are looking for a solid incline adjustable bench, the REP AB-4100 is a time-tested staple in the home gym community.
If you just want a solid flat bench, the REP FB-5000 offers premium features for a very affordable price.
Lastly if you want the most versatility with an FID bench, the AB-5000 Zero Gap Bench is one of a kind offers and endless number of adjustment positions.
Daniel Mesa, CPT, is a trusted fitness expert and founder of FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.