The weight bench is one of the most important home gym pieces. However, not all weight benches are created equally, meaning you must be careful when selecting the one for your home gym.
I spent countless hours researching weight benches for home use and interviewing other fitness experts. I also tested several home-weight benches with our clients to single out the best ones according to specific criteria.
Here's which weight benches scored the highest, including a buying guide that'll help you choose the best one for you.
The Best Weight Benches
- Best Overall Weight Bench: Rogue AB-3 Adjustable Bench
- Cheapest Incline Bench for Weight Training: Flybird Weight Bench
- Cheapest Flat Weight Bench: Amazon Basics Flat Weight Bench
- Best Foldable Weight Bench: Flybird Weight Bench
- Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0
- Most Durable Weight Bench: PRx Profile Folding Bench
- Best Weight Bench for Beginners: Rogue AB-3 Adjustable Bench
- Best Portable Bench for Lifting: Rogue Adjustable Bench 3.0
- Best Weight Bench With Adjustable Height: Rep Fitness FB-3000 Flat Bench
- Best Compact Weight Bench for Small Spaces: Rep Fitness AB-3100 V3
Our Top Workout Benches for Home Gym (April 2024)
1 - Rogue AB-3 Adjustable Bench (Best Overall & for Beginners)
- 50+ Seat and Back-Pad Position Combinations
- Removable Foot Catch Assembly
- Black Powder Coat Finish
- Set of Load-Bearing Rubber Feet
Pros and Cons
Pros
- Easily fits in every home gym setup
- You can move it around without damaging the floor
- It has 9 adjustable back positions to hit every part of your chest muscles
- Built from a high-quality material, which ensures durability and stability
Cons
- The weight bench material may get damaged from sweat if you don't clean it regularly
Having personally put the Rogue AB-3 adjustable weight bench to the test, I can vouch for its heavy-duty steel build. It's not just about the durability, though.
The 50 seat and back-pad positions have made my lifting sessions more comfortable and versatile.
In addition, the bench can be placed in both an incline and decline position, which is excellent for various chest-building exercises.
The only thing you will have to do is clean it after every workout since the sweat can damage the surface material of the bench.
Product Facts:
2 - Rogue Adjustable Bench 3.0 (Best Portable & Adjustable)
- 10 Back Pad Positions
- 3 Seat Settings
- Rubber Feet
Pros and Cons
Pros
- A lot of adjustment options for a ladder-style weight bench
- No pad gap at most angles
- Portable and stable
Cons
- There isn't a decline in position
During my time with the Rogue Adjustable Bench 3.0, its stability and comfort stood out, especially with the comprehensive adjustability options.
Our tests showed it's a solid choice for those who need a reliable and portable bench that can handle a variety of workouts.
In addition, this model is one of the best weight benches because it is built from stainless steel, which according to an article on Science Direct, ensures it remains stable while doing rows, presses, bicep curls, and more [1].
All the parts came in separate boxes, so assembling them took a while.
Product Facts:
3 - Rep Fitness AB-3100 V3 Adjustable Bench (Best for Small Space)
- 6 Back Pad Adjustments
- 2.5" Pad Thickness
- 11.5-inch Pad Width
Pros and Cons
Pros
- Matte black powder coating
- Quick and easy to assembly
- Tapered seat makes it easy to fit in small home gyms
Cons
- Wide, circular, steel feet with no rubber padding
Clients who used this weight bench loved its six adjustable back positions.
They report it offers incredible versatility, making it a top pick for those with limited space.
In addition, the weight bench has a three-post design, ensuring the legs of the bench don't get in the way of your feet when lifting.
It is easy to clean and is built from a non-slip material, enabling you to hold the position during your workouts [2].
However, one of the downsides is that the weight bench only locks when in the horizontal position.
Product Facts:
4 - Rep Fitness FB-3000 Flat Bench (Best With Adjustable Hight)
- 11 Gauge Steel
- 1,000+ lb Weight Capacity
- 12" Pad Width
Pros and Cons
Pros
- Straightforward to assembly
- Bench height allows athletes to use proper positioning
- Bolt together will save you money on shipping
Cons
- A soft or lumpy pad can be very unstable for benching
My client with a stylish home gym setup tried the Rep Fitness FB-3000. He appreciated its simplistic design and how it seamlessly integrated into the space.
The adjustable height is a practical feature that has made it a go-to for his daily routines.
It can handle up to 1000 lbs without compromising stability during your workouts.
In addition, it is made from durable vinyl upholstery, which according to a study published as part of the proceedings of the Thirteenth International Symposium on Wood and Furniture Conservation is easily cleaned and made to last [3].
Product Facts:
5 - Escape Fitness Deck V2.0 Adjustable Bench
- Anatomic Hot Spots
- Anti-Slip Rubber Top Surface
- The Adjustable Backrest
Pros and Cons
Pros
- Excellent for step, Bodypump, and circuit-based workouts
- Two height options in Step mode
- Numerous options for cardio and strength workouts
Cons
- Bench height can be a limiting factor for some exercises
The Escape Fitness Deck V2.0 has been a versatile addition to my cardio and strength workouts, thanks to its 16 configuration options [4]. It's been a personal favorite for its ability to adapt to my workout needs.
In addition, the bench has anatomic hot spots, which ensure the hand and feet are in the right place during every repetition
Also, the bench features an anti-slip rubber top, enabling an intelligent grip for users during fast-paced workouts.
The only downside of this bench is its height which can be a limiting factor while benching.
Product Facts:
6 - Flybird Weight Bench (Cheapest Incline & Foldable Option)
- 800-pound Weight Capacity
- 7 Back and 3 Seat Positions
- 2-inch Soft Foam Padding
Pros and Cons
Pros
- Extremely affordable
- It folds for easy storage due to weighing only 29 pounds
- Has both incline and decline adjustment options
Cons
- 800 pounds weight capacity limit may be too light for some lifters
My client who's on a budget, tried the Flybird weight bench. He found its foldable design perfect for his compact home gym. It's proof that affordability doesn't have to compromise quality.
In addition, it has seven adjustment positions for the backrest, three for the seat, and four for the footrest.
Also, it utilizes an easy-to-use lock pin adjustment system to transition from different angles while exercising effortlessly [5].
The only downside is that it may be too tall for some users.
Product Facts:
7 - Deracy Adjustable Weight Bench
- 7-Backrest Pad and 3-Front Seat Position
- Heavy-Duty Steel Construction
- Unique Triangle Structure
Pros and Cons
Pros
- Has a similar height to a commercial flat bench
- The adjustable seat provides support for low-incline pressing
- Easily moved around due to carry handle and quality transport wheels
Cons
- Not built from a high-quality vinyl upholstery
Our tests found the Deracy adjustable weight bench has an excellent heavy frame stability. The adjustable seat provided the low-incline support, making it a solid choice for any home gym.
The extra weight keeps the bench planted on the floor, which is extremely important when the weight bench is at a higher incline angle.
In addition, its height is 18″, which is close to 17.5″, the height of a commercial flat bench. This feature made me quickly adjust to the bench while performing different exercises.
One of the downsides is the cheap vinyl upholstery, which doesn't add to the bench's durability.
Product Facts:
8 - PRx Profile Folding Bench (Most Durable)
- 1000 Pounds Weight Limit
- Powder Coated Steel
- Heavy-Duty Gas Shocks
Pros and Cons
Pros
- When not in use, you can easily store it upright against the wall
- Easily withstands up to 1000 pounds
- Highly compatible with Prx power racks and half-racks
Cons
- Hard to move around since it is not free-standing
The PRx Profile folding bench impressed me with its 12 adjustment increments, offering a level of versatility that has enhanced my workout routine. Its durability is unmatched, making it a mainstay in my fitness arsenal.
What I like about this bench the most is that you can easily store it upright against the wall when unused.
Also, the weight bench is perfect for various power racks and half-racks from PRx since you can rack/unrack your bar without moving the seat further.
The only bad thing I noticed is the sharp bench edges which could use some padding to avoid possible injuries. In addition, we have a comprehensive review of the PRX performance that is worth reading.
Product Facts:
9 - Titan Flat Weight Bench
- Weighs 37-pounds
- Supports up to 1000 lbs
- Alloy Steel
Pros and Cons
Pros
- 17" bench height meets IPF (International Powerlifting Federation) standards
- Comes with a free shipping
- The spine and legs are fully welded
Cons
- Titan is known for having shipping issues
Titan Flat weight bench is affordable and has the same height as the commercial weight benches, making it easy to adjust.
Our tests showed that the quality rubber grip pads on feet are excellent for preventing sliding. In addition, the handles on the front and wheels make this bench easy to maneuver around.
It is highly comfortable for lifting, and I liked bench pressing on it due to its stability.
However, some customers reported that light powder coating is susceptible to corrosion.
Product Facts:
10 - Amazon Basics Flat Weight Bench (Cheapest Flat Option)
- Alloy Steel
- 53 Pounds
- 1000-pound Weight Capacity
Pros and Cons
Pros
- Costs under $50
- Comes with a free Prime shipping
- The height is around IPF Powerlifting Standards
Cons
- It comes with a short warranty
My experience with the Amazon Basics flat weight bench has been positive, especially considering its affordability and the convenience of free Prime shipping. It's a straightforward, no-frills option that gets the job done.
In addition, its height is around IPF Powerlifting Standards. It has a very simplistic design and is very portable.
However, even though we tested it with heavy weights, it is still built from weak gauge steel, which may decrease the bench's durability.
Product Facts:
How We Tested the Weight Benches
Here's how we chose the best weight benches:
Material Quality and Durability
We examined the sturdiness of the steel frames, the resilience of the welds, and the integrity of the bolts and fasteners.
The padding and upholstery were checked for comfort and durability, undergoing simulated long-term use to observe how they would hold up over time.
We subjected the benches to weight loads at their stated capacity to ensure they lived up to their claims.
Stability and Safety
We conducted tests on various surfaces, including mats and direct floor placement, to check for any wobbling or shifting during use.
Safety checks were performed to ensure that the benches remained stationary under dynamic movements, such as when performing explosive exercises or changing positions quickly.
We also tested the locking mechanisms for adjustable benches to ensure they were secure and reliable.
Adjustability and Versatility
We tested the ease and fluidity of changing bench positions, noting the range of angles and the simplicity of the adjustment process.
We also explored the versatility of each bench, testing them with a variety of exercises to evaluate how well they catered to different workout styles, from traditional bench presses to bodyweight exercises and more.
Comfort and Ergonomics
We assessed the padding thickness, contouring, and whether the bench accommodated various body types and sizes. Our testers included individuals of different heights and build to ensure a comprehensive analysis, performing a series of exercises to determine overall comfort during use.
Portability and Storage
We tested the portability of each bench, noting the presence of wheels, handles, and the overall weight and dimensions.
We folded and unfolded the benches that offered storage options, evaluating how intuitive and convenient these features were and how they might fit into a home gym setting.
Weight Capacity and Load Testing
We methodically increased the load, using both free weights and weight plates, to test the manufacturer's stated weight limits.
Our process included static load tests for extended periods to simulate a user resting between sets as well as dynamic load tests to mimic the impact of lifting and dropping weights.
This helped us ensure that the benches could safely support the advertised weight without any structural compromise.
Price and Value Assessment
We compared the cost of each weight bench against its features and performance. We analyzed whether the higher-priced options offered a discernible advantage in terms of durability, functionality, or user experience.
We scrutinized budget-friendly models to determine if they provided satisfactory quality and stability, offering good value for money.
This comprehensive price-to-value ratio analysis was designed to guide users to make an informed decision based on their budget and fitness needs.
Buyer’s Guide For Weight Benches
If you aren't sure which workout bench to buy, I created the guide below to help you.
"If you are looking to build significant amounts of muscle mass, it is important to lift with good technique and emphasize the eccentric, or lowering, portion of each repetition."
- Jake Dickson, Certified Personal Trainer
More Recommended Benches: Best Adjustable Weight Bench for Home Gyms
Material
When considering the material, you need to evaluate how the construction of the bench compares to its cost.
My advice for when buying a weight bench is to always look for the 11-gauge or some other heavy-duty steel.
Respectively, if there is a lot of plastic, you should avoid it.
Size
The size of the bench also plays a significant role because you need something that can easily fit in your home gym without sacrificing floor space.
In addition, the size of the weight bench is also important because some exercises, like bench presses, require you to have a wider bench.
Also, the size of the bench is almost always proportional to its weight, so you want to choose a bench that you can easily move around if necessary.
Range of Motion
You want to ensure you get the full range of motion when exercising on your Olympic weight bench.
When it comes to weight benches, this means your feet should be firm on the ground and the barbell in a place where it's not far for you to reach.
Accessories and Attachments
The regular weight bench won't have any attachments if you look at it.
However, some weight benches offer extensive accessories and attachments like a preacher curl pad.
Most of the time, you won't need those attachments, but they can help increase the overall value of a weight bench.
Weight Capacity
Whether the weight bench is adjustable or flat, it should always have the weight capacity without a trainee worrying about damaging it.
Most weight benches on our list can handle up to 1000 pounds, which will be enough for most people. Also, most of the more expensive benches have a better weight capacity.
Stability
The more stable the bench, the better it is. However, most people overlook this when purchasing a weight bench for the home gym.
An Olympic weight bench is more stable than adjustable benches in lower-budget models.
Also, if you are a fan of the flat benches, always avoid the ones with a single post on the front leg because they allow a trainee to push their feet under them, which comes with a sacrifice in stability.
Lastly, flat and adjustable benches should always be stable in all incline seat positions because you can get injured if the bench isn't stable enough when performing exercises.
Bench Height
The standard height of the bench is typically around 17 inches, which is also an IPF standard.
Having a 17-inch-high benchtop on adjustable benches is hard because of the mechanisms required for inclining the top.
In addition, you don't want to buy a bench with an extremely tall benchtop because arching during bench pressing is challenging.
Who Should Buy Workout Bench for Home Gym?
Everybody looking to add versatility to their home workouts should buy a workout bench for their home gym.
Benches are excellent for performing different rowing variations, bench presses, bicep curling, and short ab workouts.
In addition, you can always sit on the bench between sets to hydrate yourself and rest until you get ready for the next exercise.
Workout benches are mandatory to get your home workouts to another level.
Related Equipment Articles:
Who Shouldn't Buy Workout Bench for Home Gym?
Everybody who isn't a fan of bench pressing and rowing variations shouldn't buy a bench for a home gym.
Also, you don't need a workout bench if you are on a tight budget and can complete your workouts with basic bodyweight exercises.
However, you also shouldn't purchase a workout bench if you plan to use it only a couple of times a month, but that also counts for the whole home gym.
Advanced Techniques with Weight Benches
Here's how to leverage your bench for a more complex workout:
- Progressive overload with bands and chains: Add resistance bands or chains to your bench press to increase the resistance as you lift. This method challenges your muscles by increasing tension at the top of the lift, where you're strongest. Secure bands under the bench legs or attach chains to the barbell and feel the difference in your power output.
- Plyometric push-ups: Use the bench for plyometric exercises like explosive push-ups. Place your hands on the bench and push up with force to lift your body into the air. This explosive movement builds power and can lead to increased muscle and strength gains.
- Bulgarian split squats: Place one foot on the bench behind you and perform split squats. This exercise targets the quadriceps, hamstrings, and glutes more intensely than a regular squat, improving balance and unilateral strength.
- Step-ups and box jumps: Transform your bench into a platform for step-ups and box jumps. These exercises improve leg strength and cardiovascular fitness, and they can be easily modified for beginners to advanced athletes.
Longevity and Maintenance Tips
Here are some tips to ensure your weight bench stands the test of time:
- Regular inspections: Periodically check the bench for any loose bolts, worn parts, or tears in the upholstery. Tighten, replace, or repair as needed to prevent accidents and extend the bench's life.
- Cleaning protocols: Wipe down the bench after each use with a mild disinfectant to prevent the buildup of sweat and bacteria. For leather or faux leather upholstery, use a suitable cleaner to prevent cracking and drying out.
- Proper usage: Use the bench as intended. Avoid dropping heavy weights on it and adhere to the weight limits specified by the manufacturer to prevent structural damage.
- Environment control: Store your bench in a dry, temperature-controlled environment to prevent rust and degradation of materials. If you use it outdoors, ensure it's covered or stored inside after use.
FAQs
Is a Home Workout Bench Worth It?
Yes, a home workout bench is worth it. A home workout bench is a must-have piece of equipment if your workout regimen includes different bench pressing and rowing variations.
What Type of Bench Is Best for Bench Press?
The best type of bench for bench press is a flat bench. Flat benches offer the biggest stability and are wider, which is better for your back-scapular muscles because of the support.
What Is the Best Weight Bench for Small Spaces?
The best weight bench for small places is a foldable weight bench. Foldable benches can be stored after the workout or when you don't need them during training to take up less floor space in your home gym.
Our Verdict on the Best Workout Bench for Home Gym
After testing various models, my top recommendation for a home gym is the Rogue Ab-3 adjustable bench.
Its versatility with 9 adjustable back positions allows for a full range of chest and back exercises, catering to both beginners and seasoned athletes.
The bench's high-quality construction ensures stability and durability, even under heavy lifting. It's a piece that easily integrates into any home gym setup and moves around without a scratch on your floors.
Whether you're pushing for a new PR or just starting, the Rogue AB-3 is the reliable partner you need in your home gym.
Our #1 Recommendation
Rogue AB-3 Adjustable Bench (Best Overall & for Beginners)
- Easily fits in every home gym setup
- You can move it around without damaging the floor
- It has 9 adjustable back positions to hit every part of your chest muscles
- Built from a high-quality material, which ensures durability and stability
- Get the BEST PRICE until the end of April
- The weight bench material may get damaged from sweat if you don't clean it regularly
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