Author: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)
Reviewed by: Sergii Putsov (20 years of Oly Lifting & Training experience)
Being an integral part of a strength-building routine and developing a stronger upper body, a weight bench is a tool you can incorporate for different workouts as it can serve you for various purposes. Want to enhance your training plan? Then consider our best weight benches represented in the list to define what type of bench will meet your needs fully.
Build a strong body and boost your physical condition by incorporating the weight bench into your workouts. Read our useful guide and a review list of worthy benches that will benefit you to the maximum by following the right technique and keeping the right form.
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In a hurry?
In a hurry and can’t keep reading? How about you check out the
PEP FITNESS AB-3100 WEIGHT BENCH.
The AB-3100 model comes with ultimate opportunities to adjust it at various angles for maximum comfort during tough workouts with free weights, or you can use it as an add-on to a power rack.
Our expert team, consisting of certified nutritionists and professional athletes, has collected and reviewed 38 products for this article, and only 15 of the best ones made it to our list. The products were evaluated based on 6 key criteria, and the testing process for most of them lasted for a total of 400 hours. Along with this, we have also analyzed hundreds of online user reviews. We update our list all the time and invite you to share your experiences in the comments section.

Top 15 Best Weight Benches Reviewed
- REP Fitness AB-3100 Adjustable Weight Bench – Top-Pick Adjustable Bench
- REP Fitness BlackWing Adjustable Bench – Runner-Up Adjustable with Decline Angle
- Titan Fitness Flat Weight Bench – Top-Pick Flat Bench
- REP Fitness FB-5000 Competition Flat Bench – Runner-Up Flat
- Rogue AB-2 Adjustable Bench – Premium Adjustable Bench
- Rogue Monster Utility Bench 2.0 – Premium Flat Bench
- Flybird FB149 Adjustable Weight Bench – Best Budget Adjustable Foldable
- Rogue AB-3 Adjustable Bench – Best with Foot Catch
- Titan Fitness Incline Bench V3
- Finer Form Foldable Flat Bench – Best Flat Foldable
- Rogue Monster Lite Competition Bench – Best Competition with Bench Press Station
- Marcy SB-350 Adjustable Utility Bench – Best with Leg Extension Attachment
- REP Fitness AB-4100 Adjustable Weight Bench – Best for Small Spaces
- Body Champ Weight Bench with Squat Rack – Best Affordable with Squat Rack
- Amazon Basics Flat Weight Bench – Budget Flat Bench
1. REP Fitness AB-3100 Adjustable Weight Bench - Top-Pick Adjustable Bench
Focus totally on your lifting performance and technique with this second-best exercise bench from REP Fitness. The AB-3100 model comes with ultimate opportunities to adjust it at various angles for maximum comfort during tough workouts with free weights, or you can use it as an add-on to a power rack.
The AB-3100 bench is a heavy-duty and highly sturdy tool with a flat-incline feature and no decline position. The bench requires 7.9 ft² of space to place at your home gym. It comes with three posts, so the bench legs won’t bother your feet while pressing weights.
- Adjustability: 6 back pad adjustments, 3 seat angle options
- Folding: no
- Material: 14- and 4-gauge steel
- Color palette: metallic black, matte black, red, blue
- Item weight: 70 lb
- Weight limit: 700 lb
- Product dimensions: 50.5” L x 23” W x 16.75” H
- Transport wheels: 1 pair of wheels available
- Additional features: not available
So, what adjustments you’ll get: 6 back pad adjustments from the flat position to 90 degrees, and 3 seat angle options from flat to 20 degrees. Overall, you have 0, 30, 45, 60, 75, and 90 degrees for the back and 0, 10, and 20 degrees for the seat. The seat height ranges between 16.5” and 17.75”. Additionally, the bench has a ladder adjustment design that vouches for easy and safe switching between the angles.

Photo by @fdledesigns
Speaking about the construction itself, the REP Fitness bench stands out from the rest with its first-class steel frame with variable thickness. It combines 14- and 4-gauge steel in its frame which vouches for high durability. Also, there are grooved rubber feet on three contact points and a vertical tube for extra support when you pull the weights.
The back and seat pads are covered with a non-slip, textured vinyl that helps you to keep securely in position. The bench pads also feature a minimal gap of 1.75” between the back and seat pads. Overall, the bench meets high ASTM safety standards and is compliant with the IPF requirements.
You can find a comparison table of the REP weight benches presented on the list at the end of the article.
Positives:
IPF compliant
Front handle for easy transport of the bench just with one hand
Has a sturdy construction, no wobble while lifting weights
The padding feels resilient with excellent grip, no slipping
Could be better:
Not designed for upright storage
2. REP Fitness BlackWing Adjustable Bench - Runner-Up Adjustable with Decline Angle
This FID (flat, incline, decline) weight bench from REP Fitness is our top choice for the best weight bench which deserves your attention completely. It's a product of combining the best features of the REP brand benches. Let's have a look at its unique specs.
First, the bench is compliant with the IPF competition standards. It's a high-quality, flat-incline-decline bench that has numerous adjustment options and free-weight exercise variations. You'll get 12 back pad options ranging from -8 to 85 degrees, while the seat has 6 angle levels.
- Adjustability: 12 adjustable back positions, 6 adjustable seat positions
- Folding: yes
- Material: 11-gauge steel
- Color palette: metallic black, matte black, blue, army green, white, red
- Item weight: 131 lb
- Weight limit: 1000 lb
- Product dimensions: 59.5" L x 25.8" W x 17.2" H
- Transport wheels: 1 pair of wheels available
- Additional features: Leg Roller Attachment (optionally)
The training tool also possesses a ZeroGap feature, meaning there's no gap between the back and seat pads in any position you place the bench. It's made from a heavy-duty 11-gauge steel frame that can handle 1000 lbs. Additionally, it features grooved rubber front and rear feet for better stability.

You can choose a bench with a standard 12.2"-width padding, or of 14” width for better shoulder support. The padding itself is made from grippy and dense CleanGrip material.
This outstanding bench is compatible with the Rogue Leg Roller Attachment, enabling you to secure your legs for performing more exercises.
The BlackWing bench comes with a space-saving design, so you can store it upright, taking up only 3.1 ft². Moreover, it's designed with a metal storage stand with a protective plastic liner.
You can find a comparison table of the REP weight benches presented on the list at the end of the article.
Positives:
ZeroGap feature that eliminates the gap between the seat and back pad
Space-saving design taking up only 3.1 ft²
Can be stored upright due to the integrated metal stand
72 adjustment combinations
Leg roller adjustment can be used with the bench
Ratcheting system to adjust the seat angle
Could be better:
Quite a heavyweight bench
Isn't compatible with a bench spotter platform
3. Titan Fitness Flat Weight Bench - Top-Pick Flat Bench
Let's observe our second-best flat bench that has nothing extra of its specs. This standard flat weight bench can withstand up to 1000 lbs, enabling you to perform multiple strength exercises with free weights like bench presses, rows, tricep extensions, pullovers, bicep curls, etc.
- Adjustability: only flat position
- Folding: no
- Material: alloy steel
- Color palette: black
- Item weight: 37 lb
- Weight limit: 1000 lb
- Product dimensions: 52” L x 17” W x 17” H
- Transport wheels: 1 pair available
- Additional features: not available
The seat pad features extra cushioning, so you'll feel comfortable while lifting heavy weights. The pad surface is soft, yet firm enough for weight lifting, and has a leather finish.

The bench construction is made of rigid steel that will last you long. The tool also has transport wheels and a handle to relocate the bench only with one hand. The seat's dimensions are 12" width and 48" length, giving enough space to sit and lie on.
Positives:
The manufacturer offers replacement pads and even thicker ones
Can be added to a power rack
He leather cover is naturally tacky
Could be better:
Has a textured surface that does not feel like leather
It may occur that the supplied bolts don't fit the bolts
4. REP Fitness FB-5000 Competition Flat Bench - Runner-Up Flat Bench
Have a look at another decent model of a weight bench from REP Fitness with an ultimately flat design. Also, it's a competition-style bench that meets the IPF height standards.
It comes with sturdy tripod-designed rubber-grooved feet that don't interfere with your feet while lifting weights. The bench features a high-density 4” thick pad covered with non-slip vinyl that won't make you slip during working out with weights. The bench is exactly 16.9" high, which is perfect for competitions.
- Adjustability: only flat position
- Folding: no
- Material: 11-gauge steel
- Color palette: metallic black, matte black, red, blue, army green, clear coat, white
- Item weight: 62 lb
- Weight limit: 1000 lb
- Product dimensions: 50.5” L x 21” W x 16.9” H
- Transport wheels: 1 pair available
- Additional features: wall mounted flat bench hanger (optionally)
The FB-5000 bench is also compatible with the Thompson Fat Pad with a 4-bolt mounting system. Additionally, like its above-mentioned incline variation, the training tool is made of 3x3” 11-gauge steel and can withstand a maximum of 1000 lbs.

This model is available in two options: a standard-width bench of 12" and another one with a wider pad of 14". The bench takes up 7.36 ft² of space, and with the help of the integrated steel handle and industrial transport wheels, you'll be able to maneuver it without hassle.
You can find a comparison table of the REP weight benches presented on the list at the end of the article.
Positives:
Solid wobble-free bench that has two models of various widths
Can be stored upright to save space
The padding has the right level of grip and density
Compatible with the Thompson Fat Pad
Could be better:
It feels slightly be sloped to one side
5. Rogue AB-2 Adjustable Bench - Premium Adjustable Bench
Benefit from this multi-function weight bench from Rogue that offers more than 50 combinations to adjust the seat and backrest. That's why it's believed to be one of the most adaptive benches in the market.
- Adjustability: 9 back positions, 6 seat positions
- Folding: yes
- Material: 2 x 2" and 3 x 3" 11-gauge steel
- Color palette: black
- Item weight: 94 lb
- Weight limit: 1000 lb
- Product dimensions: 52" L x 12" W x 18" H
- Transport wheels: 1 pair available
- Additional features: AB-2 Decline Retro Fit Kit (optionally)
The AB-2 weight bench is crafted from 11-gauge steel offering ultimate sturdiness and maneuverability. So, what you'll get: 6 different seat settings and 9 backrest positions, making it one of the most versatile weight benches.

It also has rubber feet for stability, cordura edges for enhanced durability, and a handle and wheels for easy transport. Altogether, it makes the bench withstand 1000 lb.
If you select the AB-2 Bench, you can complete it with the Retro-Fit Kit to create a foot catch.
You can find a comparison table of the Rogue weight benches presented on the list at the end of the article.
Positives:
You're getting multiple options to adjust the seat and backrest
The Retro Fit Kit enables to perform leg curls and leg extension
Is sturdy and durable with zero wobble
Could be better:
There's a huge gap between the pads when the bench is flat
The foam is very hard with almost no give
6. Rogue Monster Utility Bench 2.0 - Premium Flat Bench
Reap the benefits of the next exemplary flat weight bench from Rogue that presents two height options: Standard and Shorty. There's also the possibility to combine it with various bench pad styles: Standard, Premium, Competition Fat Pad, and Thompson Fat Pad.
- Adjustability: 9 back positions, 6 seat positions
- Folding: yes
- Material: 2 x 2" and 3 x 3" 11-gauge steel
- Color palette: black
- Item weight: 94 lb
- Weight limit: 1000 lb
- Product dimensions: 52" L x 12" W x 18" H
- Transport wheels: 1 pair available
- Additional features: AB-2 Decline Retro Fit Kit (optionally)
The Standard height comes with 14.5", 12.5", and 12" in width, with 19.75" and 17.5" height accordingly. While the Shorty bench has the same width variants and 17.5" and 15.25" height options.

Photo by @angiesouth74
The bench footprint is 47.375" x 26.25", enabling it to store upright. There's also a UHMW cap at the end of the bench spine that protects the bench pad from damage. It's equipped with a set of rear wheels and a built-in handle on the front foot. So, you can quickly pick it up and roll it in and out of a rack.
The frame is made of 3x3” 11-gauge steel, combining the stability of an extra wide 26.5” rear base with a renewed single-column front foot. It gives users more room for their feet during working out with free weights.
Additionally, there's an opportunity to choose a knurled stainless steel handle and replace an already installed one.
You can find a comparison table of the Rogue weight benches presented on the list at the end of the article.
Positives:
2 height and 4 bench pad options
Availability of the UHMW cap to the end of the bench spine
Excellent padding and stitching
Slightly taller than other benches
Could be better:
Wobbles if you sit on the edge (single post side)
The handle for transport the bench is buried so far under the front of the pad
7. Flybird FB149 Adjustable Weight Bench - Best Adjustable Foldable
It's designed with a unique frame of a triangular structure and is made of heavy-duty durable steel. The bench frame will be suitable for athletes up to 6'2" in height.
- Adjustability: 3 seat positions, 7 backrest positions, 2-foot pad positions
- Folding: yes
- Material: steel
- Color palette: black
- Item weight: 25 lb
- Weight limit: 800 lb
- Product dimensions: 49.2" L x 15.7" W x 18.8" H (folded: 30" L x 16" W x 9" H)
- Transport wheels: not available
- Additional features: leg roller attachment
This FID weight bench provides users with numerous adjustable positions: 3 for the seat by placing it flat, at 12° and 23°; 7 back options with the angle of 23°, 37°, 51°, 85°, flat and decline (-10°, -35°).

For extra comfort, it comes with a 2" soft foam padding made of vegan leather. What's more, the bench weighs only 25 lb and you can store it without issues. There's a Safety Fast Bolt feature that keeps it stable in place at any position. So, the bench won't wobble during your workouts.
Positives:
Can be folded completely by saving much space
Solid construction out of wobbling
Lightweight, good for home training too
Features a triangular structure of the feet
Could be better:
Has a feelable gap between the seat and backrest pad
Higher than other benches at professional gyms
8. Rogue AB-3 Adjustable Bench - Best with Foot Catch
The Rogue AB-3 adjustable bench is a more advanced model compared to the above-mentioned AB-2, offering the same 50+ seat and back positions. Like the prior model, the AB-3 offers the following incline and decline positions at each setting: for the backrest, the angle ranges from 8 to 78 degrees, and for the seat: from -15 to 40 degrees.
- Adjustability: 6 seat positions, 9 back positions
- Folding: no
- Material: 2x2" and 2x3" 11-gauge steel
- Color palette: black
- Item weight: 117 lb
- Weight limit: 1000 lb
- Product dimensions: 68" L x 12" W x 18" H
- Transport wheels: 1 pair available
- Additional features: removable foot catch

Photo by @kinesiofittmason
The bench is perfect for dynamic training and strength training by fitting athletes of different levels. An updated spine construction allows it to connect a new telescoping foot catch, which you lock firmly into place with a simple pop pin.
This commercial weight bench features load-bearing rubber feet for extra stability, cordura edges for enhanced durability, and a comfortable transport handle and wheels for bench mobility.
You can find a comparison table of the Rogue weight benches presented on the list at the end of the article.
Positives:
Offers more than 50 adjustable combinations for the seat and backrest positions
Highly durable and sturdy
Uses a telescope and pin system won’t slide out under heavy use
Could be better:
Quite expensive
Doesn't meet the IPF height standards
The gap between the seat and back pad is quite large
Titan Fitness presents this highly adjustable weight bench you can set in flat, incline, and upright positions. So, it won’t be a problem to fit your height and accommodate the tool for the exercises you plan to do.
- Adjustability: 7 back positions, 3 seat positions
- Folding: yes
- Material: 3” 11-gauge steel
- Color palette: black
- Item weight: 45 lb
- Weight limit: 650 lb
- Product dimensions: 56” L x 19.5” W x 17.75” H
- Transport wheels: 1 pair available
- Additional features: pegs for resistance band exercises

The material used for the pads is Poly Vinyl upholstery which is durable and grippy enough to prevent you from slipping while pulling heavy weights. The pad density is 2”, and the overall bench construction is made of 3” 11-gauge steel that vouches for good durability. The training tool is also equipped with a front handle and transport wheels at the back to move the bench easily. Additionally, you’ll find several pegs on the frame at the stabilizing feet to perform resistance band exercises.
Positives:
Multiple adjustment options
The availability of the band pegs on the base
High-quality padding - is soft yet firm and feels comfortable under heavy weighs
Could be better:
The backrest tends to move from side to side
The seat adjustment hole is slightly off when in the full down position
10. Finer Form Foldable Flat Bench - Best Flat Foldable
Observe this budget-friendly foldable weight bench that provides enough sturdiness and support for performing numerous exercises with free weights: dumbbell bench presses, triceps dips, ab crunches, etc
- Adjustability: not adjustable
- Folding: yes
- Material: alloy steel
- Color palette: black
- Item weight: 26.4 lb
- Weight limit: 1000 lb
- Product dimensions: 45" L x 12" W x 18.5" H
- Transport wheels: not available
- Additional features: not available
Also, you can use the bench for other types of training, i.e., bench jumps, side planks, stretching, add resistance bands, and do such exercises as incline sit-ups, leg lifts, and reverse dips.
A great advantage of this bench is its folding feature: it's easy to fold the bench legs inward to store it under a bed, making it the best bench for a home gym. The bench feet have locking pins that keep them in place.
It features an extra-density thick pad of 3", heavy-duty 4-way frame that withstands up to 1000 lb. The padding vinyl cover is pretty durable: you can jump on it with shoes and place heavy weights on it, and still, it won't get damaged.
A pleasant addition to the purchase will be a free PDF chart that shows all the workouts that you can perform.
Positives:
Has foldable feet
Padding on the bench is thick with a sturdy covering
Comes with a free PDF workout chart
Could be better:
The pad leaves black marks on the wall
Not as stable as it could be
11. Rogue Monster Lite Competition Bench - Best Competition with Bench Press Station
This is the only stand-alone bench press station manufactured by Rogue which is presented in the list. It is equipped with 3x3” 11-gauge steel uprights and a set of J-cups for working out with any standard barbell. The uprights are placed 43" apart.
- Adjustability: not adjustable
- Folding: yes
- Material: alloy steel
- Color palette: black
- Item weight: 26.4 lb
- Weight limit: 1000 lb
- Product dimensions: 45" L x 12" W x 18.5" H
- Transport wheels: not available
- Additional features: not available
The heavy-duty weight bench has durable rubber feet on the base tubes and a front foot for greater stability. There are several pad type options for you to try: a standard, premium textured foam padding, Thompson fat pad, or a Competition pad. All paddings have unique specs and weight capacity.

Photo by @anytime_fitness_bealeton
There are also accessories you can add to the Monster Lite bench: a Competition Bench Press Spotter Deck Set, Safety Spotter Arms, and band pegs.
You can find a comparison table of the Rogue weight benches presented on the list at the end of the article.
Positives:
Unique standalone bench press unit with integrated uprights and J-cups
Provides numerous accessories and add-ons
Very sturdy, with a high-quality construction
Could be better:
The uprights were unstable upon reracking
The spotter decks are too low to provide a proper lift off
12. Marcy SB-350 Adjustable Utility Bench - Best with Leg Extension
This weight bench is versatile, as it provides you with an opportunity to work out your upper and lower body as well. Due to the extra attachments and superb adjustability options, you'll strengthen your shoulders, back, and chest muscles, as well as your core, and legs.
- Adjustability: 6 back positions
- Folding: yes
- Material: alloy steel
- Color palette: dark gray
- Item weight: 51 lb
- Weight limit: 600 lb
- Product dimensions: 64.5" L x 23" W x 42" H
- Transport wheels: 1 pair available
- Additional features: dual position leg developer
It features 6 positions for adjusting the backrest, while its high-density foam padding brings ultimate comfort. The frame is made from durable steel that withstands 600 lb.
With the leg roller attachment, you can perform leg curls and extensions to target your glutes, quads, and hamstrings. What about the roller material, it's made from a firm foam with a vinyl cover.
The seat pad also can be adjusted to the needed angle easily by locking it into the serrated bench base. The Marcy bench is compatible with most standard racks, cages, and Smith machines.
Positives:
You can work your lower body with a leg roller attachment
Can fit Olympic-sized plates for leg extension tool
Pretty lightweight
Could be better:
The padding feels mediocre
No grip or leg brace so it’s difficult to get into and out of the decline position
Limited range of motion for the lying leg curl
13. REP Fitness AB-4100 Adjustable Weight Bench - Best for Small Spaces
The AB-4100 model features good construction and functionality with an opportunity to change the range of back incline and seat positions: it goes with 7 back positions (0 to 85 degrees) and 3 seat positions (0, 10, and 20 degrees). Additionally, it’s designed with a closed ladder system making it easy to adjust to the needed angle setting.
- Adjustability: 7 back positions, 3 seat positions
- Folding: no
- Material: 7- & 14-gauge steel
- Color palette: metallic black, red, blue, matte black, army green, purple, white
- Item weight: 85 lb
- Weight limit: 700 lb
- Product dimensions: 51.3” L x 20.3” W x 17” H
- Transport wheels: 1 pair available
- Additional features: not available

The manufacturer also minimized the gap between the seat and backrest pad and it’s 1.57”, with a combination of a pad 12”-thickness the bench provides enough comfort for a lifter while lying and sitting on the bench.
You can find a comparison table of the REP weight benches presented on the list at the end of the article.
Positives:
Meets the IPF height standards
Has a built-in upright storage post to keep the bench vertically
Comes with limited-edition colors
The gap isn’t noticeable when using the bench
Could be better:
No decline settings
Has a lower weight capacity
The padding isn’t so wide as on other benches
14. Body Champ Weight Bench with Squat Rack - Best Affordable with Squat Rack
If you want a small home gym that will include a weight bench and built-in rack, then choose this two-piece set of an Olympic Weight Bench and a squat rack.
- Adjustability: 5 backrest positions, 2 seat positions
- Folding: no
- Material: alloy steel
- Color palette: gray
- Item weight: 68.39 lb
- Weight limit: 600 lb
- Product dimensions: 42" L x 52" W x 60" H
- Transport wheels: 1 pair available
- Additional features: attached squat rack
The bench comes with high-density padding with 5 back pad positions (flat, three incline angles, and even one decline) and 2 position settings for the seat. There's also an easy-lift lever and 2 built-in transport wheels to move and store the tool.
By the way, a squat rack is designed on robust 60x60 powder-coated square tubing with Double-deck Safety and 2 sets of integrated catches.
Positives:
Good for moderate weights
Good entry-level tool with sufficient number of settings for this price
The rests for the bar are far enough apart giving a comfy grip
Could be better:
Need to stabilize the rack as it's moderately stable
The bench is low to the floor
Can't adjust the height of the bar because the bar catches are welded to the frame
15. Amazon Basics Flat Weight Bench - Budget Flat Bench
This is a conventional and versatile flat bench that can be utilized for different exercises to work out your upper body particularly and strengthen the whole body.
- Adjustability: not adjustable
- Folding: no
- Material: alloy steel
- Color palette: black
- Item weight: 21.6 lb
- Weight limit: no information
- Product dimensions: 41.34" L x 18.9" W x 17.72" H
- Transport wheels: not available
- Additional features: not available
It's crafted from durable heavy-duty alloy steel and provides great stability due to the upside-down T-shaped feet. It comes with a PVC padded top surface that is durable enough for moderate weights.
This bench can be also considered as a beginner weight bench and can be used as a supplementary tool to perform exercises like Bulgarian split squats, incline pushups, cross-bench pullovers, and tricep bench dips. Overall, this is a good option for your first weight bench for in-house gym usage.
Positives:
An excellent value for lightweight people using light weights
Incredibly lightweight, easy to store
budget-friendly
Perfect bench for beginners
Could be better:
Not for advanced lifters
Too lightweight as for a weight bench
General characteristics of weight benches
A weight bench is a versatile and universal piece of strength training equipment you can utilize with free weights and as an additional tool for bodyweight exercises, and as a spotter alike that can accommodate a great range of athletes of any level. It enables them to perform multiple exercises by giving support and being a stable base while pulling heavy weights.
The design of a conventional bench is quite simple: it has cushioned padding (a flat bench itself) and steel feet. Other models may come with an additional frame consisting of two uprights to attach different accessories and work out with a barbell. Other types of benches are FID ones, meaning you can change the angles of the seat and backrest.
There are numerous options for working out on the weight bench. You can try diverse exercises targeting different muscle groups at various angles: standard barbell/dumbbell rows, pullovers, bench presses, flies, tricep extension (skull crusher), bicep curls, lateral raises, etc. By adjusting the bench position, you'll succeed in isolating particular muscles to improve their strength and muscular balance.
Due to the sturdy and grippy surface, you'll be able to maintain the correct form and follow the proper technique, by lowering injury risk.
Besides toning up your chest and arms, you'll be able to work out your quads and hamstrings by attaching leg rollers to the bench. It'll enable you to perform leg extensions and leg curls.
In addition to the common exercises with free weights, you can utilize the weight bench for bodyweight workout, i.e., tricep dips, pike push-ups, feet-elevated mountain climbers, Bulgarian split squats, and so on.
3 types of weight benches: benefits and purposes of each of them
Despite the fact that a weight bench may appear to be a simple-looking piece of equipment at first glance, you'll find various bench designs available on the market. If it's a particular tool you're looking for to add to your home gym, then get to know the peculiarities of each type of weight bench in order to choose a proper option.
1. The Flat Bench
This is the most straightforward weight bench option that attracts many lifters due to its simplicity and versatility. By the way, pro lifters also prefer training on a flat bench: it's a great opportunity to concentrate on strength building and keep their full ROM during the workout. It's a bench platform that is located on sturdy legs. An athlete can lie or seat on its padding surface and work out with free weights.
As usual, this type of benches doesn't have special features. But, it can be distinguished from other benches due to its high-quality construction that can hold heavy weights, i.e., as it comes with incredible weight capacity (up to 1000 lb). The fact is that flat weight benches can be competition-targeted tools, namely, can be compatible with the IPF standards.

This is the most straightforward weight bench option that attracts many lifters due to its simplicity and versatility. By the way, pro lifters also prefer training on a flat bench: it's a great opportunity to concentrate on strength building and keep their full ROM during the workout. It's a bench platform that is located on sturdy legs. An athlete can lie or seat on its padding surface and work out with free weights.
As usual, this type of benches doesn't have special features. But, it can be distinguished from other benches due to its high-quality construction that can hold heavy weights, i.e., as it comes with incredible weight capacity (up to 1000 lb). The fact is that flat weight benches can be competition-targeted tools, namely, can be compatible with the IPF standards.
Tips From the Champ

Olympic Weightlifting Champion
2. The FID Bench

3. Olympic or Competition-Style Benches
Competition-style weight benches are designed specifically for powerlifting and weightlifting contests and are certified by the IPF meeting their height standards. What differs these benches from other models is that they tend to be more stable: they come with a sturdy tripod feet design that brings an optimal foot space for an athlete while lifting.

What’s about padding: a competition bench is equipped with a highly thick pad of 4” and can be compatible with other padding options, i.e., with the Thompson fat pad of 4.5”. It’s also possible to replace it to a wider one by switching from a 12” width pad to 14” or 14.5”. Also, this bench type is heavier than others and has the greatest weight capacity.
A Comparison Table of Bench Types
3 Bench Adjustment Types
Possessing an adjustable weight bench gives you a great opportunity to change the seat and back angle, by bringing unlimited options for working out various muscles. The way you can adjust the angles relates to the adjustment mechanisms that are pop-pin and ladder.

1. Ladder Mechanism
It's easy to distinguish by simply looking at it: such a bench has numerous grooves along the steel frame. The ladder system is very comfortable and easy to use, you can adjust it with one hand. Just lift the padding and move it to the needed angle. Check it is set securely in the groove.
Some benches come with a closed ladder system, meaning it keeps the ladder securely in place when adjusting the pad positions and prevents you from lifting the ladder out when changing the angles. You can see this mechanism applied for such bunches like REP Fitness AB-3100 and Marcy.
2. Pop-Pin Mechanism
The second type of adjustable mechanism is a pin-style design featuring a knob-like pop-pin under the back or seat pad. These benches with this system typically have a curved spine with holes for different degrees.
It's also easy to use, but you won't change the angle as quickly as with a ladder system. You need to pull the pin out of the hole, move the pad you adjust to the needed angle, and lock the pin into the corresponding hole. This mechanism is used at Rogue AB-2 and AB-3 models, and Titan Fitness Incline Bench V3.
3. Ratchet-Style Pop-Pin System
This mechanism combines the features of both previous locking systems. What does it mean? The seat angle has a pin-pop-adjustable mechanism and the backrest features the ladder one. Altogether, these two types provide extra security for the bench construction during working with heavy weights. Several benches presented on the list, i.e., REP BlackWing and BodyChamp have this mechanism.

What Are the Benefits of Using Weight Benches?
A weight bench is a valuable piece of equipment for your home gym that can add up versatility to your training routine and even substitute some exercises with free weights or other training tools. As a weight bench combines everything essential in one unit. Let's observe what benefits you'll get by working out on the bench regularly.
1. Versatility
A weight bench is a highly universal and versatile training tool you can use for performing numerous exercises, from common bench presses and pullovers, to incline and decline flies and even bodyweight exercises. This equipment will work out the entire body, by engaging your upper body dominantly (namely in the incline position), leg muscles, and abs. A great perk is the opportunity to apply barbells, dumbbells, kettlebells, and other applicable pieces of equipment. Additionally, there’s a chance to attach the bench to the weight rack.
2. Strengthening the Upper Body
By performing multiple exercises with free weights, you’ll be able to target your upper body muscles, namely arms, chest, biceps, triceps, shoulders, and lats. The reason is that working out with weights stimulates the growth hormone that increases the metabolism rate and results in muscle growth.
A particular investigation depicted that the difference between the incline and decline bench press were examined for lower and upper pectoral activation. There was no significant difference in upper pectoral portion activation during the incline and decline bench press. However, the data showed higher activation of the lower pectoral muscles.
3. Improving Overall Physique Form and Muscle Gain
Using weight benches is a great option to facilitate general condition and muscle mass growth. Thanks to the weight bench adjustability, i.e., changing the seat and back angles, you’ll be able to focus on different muscle groups at various angles and with different ranges of motion. For example, while using a horizontal bench, you’ll be able to achieve muscular activation of both the upper and lower heads of the pectoralis.

4. Improving Bone Density
Generally, any kind of strength workout is useful for strengthening the bone structure. Each weight training with gradual load increase makes your body adapt to different resistance and pressure directing different muscles.
5. Getting Extra Support
A weight bench is a decent tool for maintaining the right posture while lifting weights. By learning the proper technique, this tool is useful for efficiently developing your speed and quality of lifting free weights. A bench enables a user to concentrate on performing a particular exercise without losing balance.
What to Look For in Weight Benches?
Choosing the best workout bench can be a cumbersome process since there are endless bench options on the market. Before purchasing this piece of equipment, you need to think out well what your goals are, what your preferences are, and overall what you want to get by working out with a specific bench. After reviewing the most outstanding bench models, we prepared a list of the following points you should consider when choosing a perfect bench for your needs.

1. Design
Pay attention to the bench design and how it’s constructed, there shouldn’t be any scratches and defects on the surface and steel frame. All bolts should be welded well to provide a user with ultimate stability while working out. Despite the variety of weight benches on the market, they have almost the same design: a cushioned surface and stable legs. Flat benches come with a flat surface you sit and lie on while training, and FID benches have adjustable seat and back pads.

2. Pad and Leather Quality
A high-quality bench has relatively firm, yet soft padding that is slip-resistant and stays stable while pulling heavy weights. It should bring enough comfort for an athlete to lie and sit on it, and give moderate cushioning for the back and pelvis. A good balance between padding softness and stiffness vouches for good stability while working out. Additionally, the cover material should be grippy enough and absorb liquids to avoid slippage. The padding density should be at least 2”.

3. Stability: Construction and Mechanism Details
A weight bench should be stable enough to avoid wobbling while lifting training. The majority of tools are made of alloy steel of different gauge densities and thickness grades that can vary throughout the frame. The overall construction of the majority of the benches is durable and moderately weighty which brings sufficient stability and a lifter can be more confident in pulling heavy weights. For better stability, most benches are equipped with grooved rubber feet to ensure a good grip on the surface. They also have different leg designs, like a tripod construction on the front and one rare leg.

4. Adjustability
If not consider flat benches, have a look at FID benches that can be positioned at various angles due to the incline and decline settings. You can change the position of the seat and backrest which vouches for high customization that allows to accommodate the tool to a wide range of athletes of various body compositions. By switching the incline and decline angles, you can get more range of motion and more workout options. For instance, you can have 0, 30, 45, 60, 75, and 90 degrees for the back and 0, 10, and 20 degrees for the seat adjustment options, as well as adjust the decline angle of -10 to -35 degree settings.
Studies showed the comparison of the horizontal and incline bench presses, as well as their combination, and their effect on neuromuscular adaptation. The results indicated similar changes in overall strength and conditioning.

5. Weight Capacity
This indicator is one of the most important aspects you should check before choosing the bench. It depends on how much you could lift which affects the intensity of your training. If you’re an advanced lifter, benches with high weight capacity will work for you and will satisfy your lifting ambitions. The majority of premium-quality best gym benches can withstand up to 800-1000 lb, unlike some budget-friendly benches with around 600 lb of maximum weight capacity.
Our expert Jacek Szymanowski added:
“Get a bench that can support more than 300kg (make sure you get one that can easily handle your weight and the weight you are lifting). Get one that has nice support - is really stable side to side. Get one that will allow you to put your feet on the floor properly”.

Everything depends on your needs and goals: if you’re a beginner, prefer benches with a lower load rating, it’ll be enough for a good start. But, if you’re a regular gym-goer, getting a bench with a maximum capacity will be the right choice.
6. Attachments
You'll find various attachments to upgrade your weight bench and diversify your training with more exercise options. You’ll be able to target not only your arms but also activate core and leg muscles, so you’ll get a full-body workout just by adding different accessories. There are crunch sit-up attachments, bar dip handles, leg developer attachments, preacher curl pads, etc. that will bring you to the next level in mastering your technique.

7. Price/Quality
The price for a weight bench directly depends on the manufacturer’s brand, materials used, construction quality, weight capacity, and adjustment options available. Consider well whether you need a high-price bench if you just start to lift weights and have no experience in weight training progression. It’s better to pick up average-level equipment that won’t sacrifice the quality and will have sufficient options for you to vary your training routine.

How to Use Weight Benches Right?
Considering the variety of weight benches, it’s important to know how to use this tool correctly to benefit from it and not get injured because of a lack of knowledge about the correct settings and how to keep your body and hold the weights properly. Let’s outline shortly how to incorporate the weight bench into your training routine and choose the right adjustments.
1. Adjusting a Back and Seat Padding
Depending on the adjustment system, manage the bench angle position properly. If it has a pin system, locate it to the needed level, by giving a little tug to pull it out from the hole to adjust the back pad position. Choose the needed incline and pull the pop pin into another hole. Move the bench pad if needed and click it into the right place.
If your ladder comes with a ladder system, then just move a backrest up or down to place the back holder into the needed ladder groove. All you need is to up or down the pad with your hands. Check the bench stability by pressing on the back and seat padding to ensure that it’s in place and fixed securely.
2. Don’t Be Afraid to Experiment With a Bench Position
Vary the incline/decline settings of the bench to target various muscles and increase or limit your range of motion. This way you’ll make your body get accommodated to different loads at different positions. For instance, when performing a dumbbell chest press, you need to place the bench at the incline position to activate the upper chest muscles. Don’t set the angle too to avoid putting much tension on the shoulder joint. Upgrade the angle and weights gradually and always listen to your body.
3. Keep the Right Technique and Body Form
While working out on the bench, whether performing exercises by lying or seating on the pad, don’t arch your back, especially if you use too heavy weights. Try to keep it straight and engage the needed muscles for doing the intended exercises. Also, keep your feet flat on the ground, don’t lift them up to help you press the weights. It could lead to an unstable position and result in injury.
Our expert Jacek Szymanowski also mentioned:
“When you lift alone and lift already fairly heavy, get one with safety bars - end of story. Quality and durability of the bench are obvious but I will say it - shit needs to be thick and the bench must be quite comfortable for your back - but not soft”.

9 Tips on Using a Weight Bench Safely
No matter what type of the bench you prefer to work out, it's important to preserve the proper form and technique while performing lifting exercises. Follow these tips before and during working out on the bench:
- Warm up before pulling the weights to get them prepared for the training. It helps to increase blood flow throughout the body while maintaining the needed oxygen levels to preserve high energy levels.
- If you're a beginner, you'd better start pulling weights with a personal trainer who can act as a spotter. A fitness expert will assess your general form and performance level, and will watch you performing the exercises correctly. He'll also prevent you from occasional weight drop and will encourage you to do more reps.
- Avoid hurting your chest by lifting too heavy, so the bar falls down onto your chest. Use a spotter, or exercise on the bench attached to the power tower with safety pegs to help you press the bar back up and locate it securely.
- Keep your wrist straight and fixed, not bent or cocked to increase your bench press safety. Your grip should be one and a half shoulder widths, as this will prevent pressure developing in the wrist and forearm.
- Keep your chest out and shoulders blades pulled back (when performing the bench press exercise).
- Do not let the bar touch your chest at the bottom while performing the bench press. Lower the bar with your elbows at 90 degrees and no lower.
- If you have no more strength to lift the bar off your chest, you can tilt your body to the side and let the weights slide off the ends.
- After you complete any dumbbell exercise (chest fly or press), bring the weights to your chest and then gently rock yourself up into a sitting position.
- When you have finished a set, don't drop them off, place the weights on the floor gently.
Additional equipment and accessories are also vital for protecting you from injuries. For instance, you can wear wrist straps that will provide you with better grip and wrist support. Also, it's recommended to wear proper shoes that will be grippy enough: it's better to select training shoes with flat soles without a bounce effect, even Chuck Taylors will work.
To sum up, you should make gradual progress in lifting weights. Becoming stronger and more endurant requires time and persistence, along with a properly built training program.

A Comparison Table of the Key Specs of Rogue Benches Presented on the List
A Comparison Table of the Key Specs of Rep Fitness Benches Presented on the List
FAQ
Are Weight Benches Worth It?
Sure, weight benches are decent training tools that are very versatile and can be adjusted specifically for an athlete's height and training preferences. You'll be able to work not only your upper body, but also your legs, and abdominals by adjusting the bench position.
How Much Should I Pay for a Weight Bench?
The cost of a weight bench may vary depending on its type, manufacturer, and functionality. It's possible to find a budget flat bench for $150 and a prime-quality one for around $700 because it's designed by a reputable company. An adjustable bench can cost in the range of $300-$800 depending on the frame quality and adjustability settings.
Is an Inclined or Flat Bench Better?
The incline bench press focuses more on the upper pecs, upper chest, and deltoids. It develops the upper portion of the pectoral muscles. When the bench is set at the 15 to 30-degree incline, you activate your shoulders more since it’s comparable to a shoulder press. While the flat bench press exercise does a better job of developing your lower pecs (lower chest). However, many coaches state that the incline press is safer on your pecs, shoulders, and rotator cuff.
Can You Build Muscle With Just a Bench?
Yes, you can build up muscles by performing weight bench exercises. This is a decent tool to strengthen your upper body, namely shoulders, arms, and pectorals. By changing the angle of the back or seat position, you can target specific muscles. What's more, you can also work out your core, glutes, quadriceps, and hamstrings.
Conclusion
After observing multiple weight bench reviews on the web and preparing thorough research, we concluded that the REP Fitness BlackWing bench became our best weight bench by getting all top scores for each assessment spec. Why does it deserve being the most outstanding tool on our list? It provides 72 combinations with 12 adjustable back positions and 6 adjustable seat positions. Also, it comes with dual adjustment systems: a ratcheting system at the seat padding and a closed ladder design of the backrest. What’s more, the bench takes just 3.1ft² of space, making it compact while storing upright. Besides these options, it’ll bring you other perks to get the maximum out of the training.
Want to get more details about our top pick model and receive some tips on how to work out this tool efficiently? Then, follow our updates, or leave comments below the article.
References:
- Suene F N Chaves, Valdinar A Rocha-JÚnior, Irismar G A EncarnaÇÃo. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International Journal of Exercise Science, no.13(6) (2020): 859–872.
- Glass SC, Armstrong T. Electromyographical activity of the pectoralis muscle during incline and decline bench presses. Journal of Strength and Conditioning Research, no.11(3) (1997): 163–167.
- Lauver JD, Cayot TE, Scheuermann BW. Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sports Science, no. 16(3) (2016): 309–316.
- David Rodríguez-Ridao, José A Antequera-Vique, Isabel Martín-Fuentes, José M Muyor. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health, no. 17(19) (2020): 7339.
- Evan E Schick, Jared W Coburn, Lee E Brown, Daniel A Judelson, Andy V Khamoui, Tai T Tran, Brandon P Uribe. A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, no. 24(3) (2010): 779-784.
Why Trust Us?
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
Experience: 20 years
Best Results: Snatch - 165 kg,
C&J - 200 kg
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
Experts Who Contributed To This Article
6 years of Oly Lifting & Training experience

This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.