In addition to a barbell, squat rack, and weight plates, a weight bench is an essential piece of home gym equipment, and there are thousands of different options to select from, making it hard to find the best option for your setup.
“As a home gym owner and personal trainer, I use weight benches for bench presses, seated dumbbell and barbell work, triceps dips, step-ups, weighted leg raises, and, most importantly, a place to rest between sets,” says weightlifting coach and GGR editorial team member Kate Meier, NASM-CPT, USAW-L1, CF-L1.
Our team of certified personal trainers, competitive weightlifters, and home gym equipment experts has tested more than 50 adjustable and fixed weight benches, rating them based on the following factors according to our fitness equipment testing methodology:
- Stability: Does the bench provide a stable foundation? To get a 5 out of 5 rating for stability, a bench needs to feel stable for nearly all exercises, with no wobbling.
- Construction: Was it made with durable materials? We expect an average, 3-out-of-5-star bench to be mostly metal, but may have some plastic or feel “squishy” on some movements. Higher scores were awarded to benches with exceptional stitching, padding, frame materials, and everything in between.
- Footprint: Benches can take up quite a bit of space, especially if they’re hard to store. We gave higher scores to those with a small footprint, or any that are easy to move and put away between uses.
Additionally, we talked to Kate and exercise physiologist Chris Mohr, Ph.D., RD, to understand the benefits of weight benches and strength training. To ensure medical accuracy, this article was reviewed by Raj Panchal, D.O., a specialist in Interventional Pain Management and Physical Medicine and Rehabilitation.
Our team has tested over 50 weight benches, and in this guide, we’ll share our recommendations for the best weight bench for different price points, space constraints, training goals, and strength levels. The GGR team helped over 6,500 consumers find the best weight bench for them in 2024, and we’re confident we can help you, too.
The 9 Best Weight Benches
- Best Overall Flat Weight Bench – REP FB-5000 Competition Flat Bench
- Best Value Weight Bench – Fringe Sport Flat Bench
- Best Heavy-Duty Weight Bench – Rogue Monster Utility Bench 2.0
- Best Budget Flat Bench – Bells of Steel Flat Utility Bench
- Best Overall Adjustable Weight Bench – Titan Fitness Titan Series Adjustable Weight Bench
- Best Weight Bench for Beginners – FLYBIRD Adjustable Workout Bench
- Best Incline/Decline Weight Bench – Force USA Pro Series FID Bench
- Best Folding Weight Bench – PRx Folding Flat Bench
- Best Budget Adjustable Weight Bench – Major Fitness Adjustable Bench
Best Black Friday and Cyber Monday Deals (2025)
- REP FB-5000 Competition Flat Bench – 10% off until Nov. 27
- Titan Fitness Titan Series Adjustable Weight Bench – Black Friday VIP Pass: Up to 65% off + free shipping on every order
- FLYBIRD Adjustable Workout Bench – Black Friday 2025 – Save $40 with code BFCM25
- Major Fitness Adjustable Bench – Save $40 for Black Friday 2025
- Bells of Steel Flat Utility Bench – Save 14% for a limited time
Best Weight Benches Video Review
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| FB-5000 Flat Bench | Fringe Flat Bench | Rogue Monster Bench 2.0 | Bells of Steel Flat Bench | TITAN Series Bench | FLYBIRD Adjustable Bench | Pro Series FID Bench | PRx Folding Bench | Major Fitness Bench | |
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Rating
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| Capacity | 1,000 lbs | 880 lbs | unlisted | 661 lbs | 1,000 lbs | 800 lbs | 992 lbs | Up to 1,000lbs | 1,300 lbs |
| Material | 11-gauge steel | 11-gauge steel, foam padding | 11-gauge steel | 14-gauge steel | 11-gauge steel | Steel | Heavy-gauge steel tubing | Alloy Steel | Alloy steel |
| Adjustable? | — | — | — | — | — | — | |||
| Declines? | — | — | — | — | — | — | — | — | |
| Bench Height | 16.9 inches | 17.5 inches | 17.5 inches | 17.3 inches | 17 inches | 18.8 inches | 17 inches | 19 inches | 17.7″ |
| Bench Weight | 62 lbs | 64 lbs | 77 lbs | 37.2 lbs | 120 lbs | 28.5 lbs | unlisted | 48 lbs | 61.7 lbs |
| Warranty | 30 days on pads, 10 years on frame | 1-year warranty | Limited Lifetime Warranty on Frame | 180 Days on Upholstery; Limited Lifetime on Frame | 1-year warranty | 1-year for frame, 30 days for pad | Limited lifetime structural warranty | unlisted | 1 year |
Editor’s Note
At Garage Gym Reviews, we are always testing the newest weight benches and updating this page to reflect our favorite finds. Our team of certified personal trainers, elite athletes, and home gym experts has tested 50+ weight benches, including flat benches, adjustable benches, and competition benches. In November 2025, we reviewed our top picks to ensure we’re still recommending the best weight benches and had the content medically reviewed by Dr. Raj Panchal.
Best Overall Flat Weight Bench: REP FB-5000 Competition Flat Bench
Updated by: Matt Dustin, CSCS, PN1-NC
The Titan Fitness Elite Series Flat Bench is a budget-friendly and heavy-duty flat bench that’s capable of withholding up to 1,000 pounds.
What our tester says:
“Sure, the quality of the welds, packaging, vinyl, etc., isn’t at the level of Rogue or some of the other brands on our list, but in terms of ‘getting the job done,’ it pretty much hits every checkbox.”
At a Glance
- Competition-grade powerlifting bench
- Thick foam padding
- No incline settings
- Available in seven colors
When you factor in the number of great features and detailed thought that went into the REP FB-5000 Flat Bench and compare it to the price point of the competition, it’s no wonder that this bench received over 80% of the votes when we initially asked the Garage Gym Community what the best flat weight bench was.
Construction-wise, this bench has a 3-inch by 3-inch 11-gauge steel frame with 7-gauge connecting plates. We rated it a 4.5 out of 5 on construction and durability—this is a bench you’ll eventually pass down to your children’s home gym.
Construction/Durability: 4.5/5
Value: 4.75/5
Stability: 5/5
Why We Like The REP FB-5000 Competition Flat Bench
This is a competition-style flat bench with a heavy-duty design capable of handling weights up to 1,000 pounds. REP covered every detail, including grippy vinyl to push against more effectively during the bench press.
It features a height of 17 inches from the floor to the top of the pad, and, most notably, a three-post design with wheels and a handle for easy maneuverability and the ability to tuck your feet uninhibited under the bench.
“The fact that you can train on something that’s very similar to what you’ll see in a powerlifting competition makes a big difference,” says GGR founder Coop Mitchell, who rated the dimensions a 5 out of 5. “I know many hate when they train on benches that are higher or lower; thinner or wider, whatever the case may be; and then having to go to compete and the bench was different.”
REP absolutely dominates most other companies in terms of great value benches, and this is the brand’s magnum opus.
RELATED: Best Home Gym Under $500
Whether your max bench press is 135 pounds or 500 pounds, there are few weight benches that, I’d say, have a better value.
Cooper Mitchell, GGR founder
Alternatives
One callout with this bench is the lack of any incline settings. It’s meant to be a competition, flat position powerlifting bench, and since there’s no need for an incline bench in competition, this is a flat profile.
The padding is also a little thick, though this isn’t necessarily a bad thing.
“Despite the thicker width, the padding itself is pretty firm—not the same level of firmness as you would get with Rogue, but again, given the price of this bench at just under $250, I don’t think you’ll have any complaints about it,” Coop explains.
For home gym owners who prefer a bit more versatility, the lack of incline settings may be limiting. This bench still earns high scores across the board, especially as many gym owners prefer to have a dedicated flat bench with no incline or decline options, but we had to point this out.
If you prefer adjustable weight benches and want to stick with REP Fitness, you can check out the REP Blackwing. While somewhat pricey, it offers both incline and decline bench options with rock-solid construction.
Testing Breakdown
As you can see from our table below, this bench scored very highly in nearly every category.
Vs. The Average
The REP FB-5000 is similar to the average bench in most categories, but it’s more affordable and extremely durable.
| REP FB-5000 Competition Flat Bench | Average Weight Bench | |
| Price | $245 | $307 |
| Weight | 62 lbs | 62 lbs |
| Weight capacity | 1,000 lbs | 949 lbs |
| Dimensions | 50.5” L x 21” W x 16.9” H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 48” L x 12” W | 42″ L x 11″ W |
To learn more, be sure to read our complete REP Fitness FB-5000 Flat Bench review.
Best Value Weight Bench: Fringe Sport Flat Bench
Updated by: Jay Serafino
The Fringe Sport Flat Bench is a budget-friendly and heavy-duty flat bench that’s capable of withholding up to 880 pounds.
What our tester says:
“Solid and easy to put together + looks great in the garage gym. Looking forward to adding it to a rack in the future to really take advantage of it.”
At a Glance
- Priced to fit most budgets
- Impressive weight capacity
- Meets IPF standards
- Free shipping
When it comes to the best home gym equipment, sometimes less can be more. The no-frills Fringe Sport Flat Bench is easy to assemble and sturdy with a weight capacity of 880 pounds. Our tester, Caine Wilkes, OLY, USAW-L1, CNC, was impressed with the $175 price point for such a high-quality model. He awarded the bench a 4.5 out of 5 for value, noting, “It’s a great price for a bench that uses 11-gauge steel.”
It also meets International Powerlifting Federation (IPF) standards, making it an excellent flat bench for competitive athletes.
Construction/Durability: 3.5/5
Value: 4.5/5
Footprint/Dimensions: 5/5
Why We Like the Fringe Sport Flat Bench
One area where the Fringe Sport Flat Bench really excelled for Caine was its stability, which he rated at 4.5 out of 5. Much of that can be credited to the aforementioned 11-gauge steel, which provides a strong base for workouts.
“The bench felt very sturdy in use for dumbbell bench presses and rows,” Caine said. While he pointed out that the bench’s felt pad was “a little wobbly” when carried around, it wasn’t enough to be overly concerning. “Overall, this is a solid bench,” he adds.
We’ve tested several different Fringe benches in the past, and our testers have typically found the black powder coating on them to be durable and able to withstand wear and tear—such as rusting—with adequate padding for the price.
In terms of size, the pad measures slightly above the average, so there’s enough room to work out comfortably. This earned the bench a 5 out of 5 for footprint and dimensions.
With a budget-friendly price tag and impressive build, the Fringe Sport Flat Bench can more than hold its own during heavy-duty powerlifting workouts.
$175 is a good price. The bench feels stable in use for a variety of exercises, or just sitting down.
Caine Wilkes, OLY, USAW-L1, CNC
Alternatives
One callout on this model is the portability. Though the bench is by no means bulky, it’s not the easiest to move around a gym.
“It’s fairly lightweight at 64 pounds, but there are no wheels or handles to make movement easier,” Caine states. “If someone hasn’t been in a strength sport for most of their lives, they could struggle with it a little bit.”
Another note is that this is just a flat bench with no incline or decline options. If you’re just looking for a flat bench, the value and quality are there. If you’d like the option to make adjustments and open up your workouts a little more, you’ll need to look elsewhere.
If you want a flat bench that has better construction, the REP FB-5000 Competition Flat Bench is a solid option that is easier to move around your home gym.
Testing Breakdown
The Fringe Sport Flat Bench is impressive for the price, but it only scored slightly better than average for its construction and durability.
Vs. The Average
This bench is significantly more affordable than the average weight bench, although it’s slightly heavier and has a lower weight capacity.
| Fringe Sport Flat Bench | Average Weight Bench | |
| Price | $175 | $307 |
| Weight | 64 lbs | 62 lbs |
| Weight capacity | 880 lbs | 949 lbs |
| Dimensions | 47″ L x 12″ W x 17.5″ H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 47″ D x 13″ W | 42″ L x 11″ W |
Best Heavy-Duty Weight Bench: Rogue Monster Utility Bench 2.0
Updated by: Matt Dustin, CSCS, PN1-NC
The Rogue Monster Bench 2.0 is overbuilt and therefore one of the sturdiest benches on the market. While there is no listed weight capacity, we are confident it can handle heavy loads.
What our tester says:
“This is the most stable or one of the most stable flat benches I’ve ever used. If you store it upright with the Fat Pad, it may wobble some, so be on the lookout for that.”
At a Glance
- One of the most stable benches we’ve tested
- Heavy-duty construction
- Single-post design in the front
- Stands up for easy storage
The Rogue Monster Utility Bench 2.0 has a soft spot in GGR founder and home gym equipment expert Cooper “Coop” Mitchell’s heart. After an initial review in which he rated it “pretty average,” Rogue redid the bench based on his recommendations. Is it perfect? Of course not, but it’s a well-built, heavy-duty bench that can withstand nearly anything you throw at it.
“This is the most stable—or one of the most stable—flat benches I’ve ever used,” Coop says, giving it a 5 out of 5 on stability.
Construction/Durability: 4.5/5
Stability: 5/5
Value: 3.75/5
Why We Like the Rogue Monster Utility Bench 2.0
As with many Rogue products, this bench is made in the USA from U.S.-sourced steel. It is constructed from 3-inch-by-3-inch, 11-gauge steel, including the frame, cross member, and legs. This translates to being able to put as much weight on it as you’d like. Whether you’re benching or doing another sort of strength training, the bench won’t budge.
We also love the single-post design in the front of the bench, which helped it earn 4.5 out of 5 stars for the construction.
“The single post is so you can get your legs up and under the bench,” Coop explains. “If you’re a powerlifter and you like to arch in the bench and stick your feet under so you can press up, that’s what this is designed for. I think it’s the right design.”
The great benefit is that a three-post bench, with only one post in the front, can be just as secure and stable as a four-post, but less cumbersome. I really like the design.
Cooper Mitchell, GGR Founder
Alternatives
While this bench has been upgraded with a stand-up option to save space, Coop told me it’s not very stable when stored upright (although it’s very stable when flat on the ground).
“If you walk by it in the gym, it teeters and totters, making you nervous it’ll fall over,” says Coop. “It wobbles because the pad is so thick and there isn’t enough weight distribution for better vertical balance.”
We also had a small callout with the construction. This Monster bench, which means it’s the best Rogue offering the brand has, uses the same textured powder coat they use on the Infinity line. We don’t get why you would use a textured powder coat on this when you could use gloss black or other colors.
If you’re looking for a more affordable flat bench that’s just as durable and meets powerlifting requirements, we recommend the REP FB-5000 Competition Flat Bench instead.
Testing Breakdown
This bench excels in nearly every category, with the exception of stowability and value.
Vs. The Average
Compared to the average weight bench, the Rogue Monster Utility Bench 2.0 is more expensive than average and significantly heavier, though this results in better durability, even though Rogue doesn’t officially share a weight capacity.
| Rogue Monster Utility Bench 2.0 | Average Weight Bench | |
| Price | $335 | $307 |
| Weight | 77 lbs | 62 lbs |
| Weight capacity | Not disclosed | 949 lbs |
| Dimensions | 47.375″ L x 26.25″ W x 17.5 H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 47″ L x 12″ W | 42″ L x 11″ W |
For more, be sure to read Coop’s full Rogue Monster Utility Bench 2.0 review.
Best Budget Flat Bench: Bells of Steel Flat Utility Bench
Updated by: Matt Dustin, CSCS, PN1-NC
An ultra-affordable and surprisingly durable weight bench that’s great for beginners, people who don’t plan to lift heavy, or those who are on a budget.
What our tester says:
“On the bright side, the pad is grippy and thick. If you just need a basic bench, then you can’t go wrong with this one.”
At a Glance
- Priced to fit most budgets
- Narrow back pad
- Lightweight, yet sturdy design
- Best for casual lifters
The Bells of Steel Flat Utility Bench is a budget-friendly flat bench ideal for individuals who don’t plan on lifting heavy weights. That said, it still has some impressive features for a bench that costs under $200, earning it a 5 out of 5 for its overall value.
While it’s not the most durable bench we’ve ever tested, it’s very affordable and a great fit for beginner to intermediate lifters who aren’t lifting super heavy loads.
RELATED: Best Budget Home Gym Equipment
Construction/Durability: 4/5
Value: 5/5
Stability: 3.5/5
Why We Like The Bells of Steel Flat Utility Bench
If you’re simply looking to do some light dumbbell presses, step-ups, or other movements that just need a bench, then you can’t go wrong with this one. We mean this in the best way possible, but there’s not much else to say about this bench.
There’s a 2-inch thick pad, a 661-pound weight capacity, and a stable design. Even though the bench is very light at 34.2 pounds, the four-legged design provides plenty of stability, and the 661-pound weight capacity should be more than enough for most users.
GGR founder Coop Mitchell also added, “The back pad is narrower than other benches, but it’s grippy and thick.”
There wasn’t any wobble or shake while I did different lifts on the bench: rows, bench press, and flyes. Even with no weight, I manually shook the bench, and there was little movement.
Lindsay Scheele, CPT, CNC, Lead Reviewer of GGRE
Alternatives
We have a few callouts about the design, but remember—this is a budget-friendly bench, so certain design choices were likely made to keep the cost down.
The bench is relatively light, so Bells of Stell used a wide front base to increase the stability. However, this may interfere with those who are serious about pressing movements, as you can’t get your feet in the perfect position to amplify your foot drive (which helps generate power).
Despite this design choice, Lindsay Scheele, CPT, CNC, still had some concerns after testing this bench.
“I didn’t notice any wobble or shakiness while performing basic movements like presses and rows, but I would be hesitant to use this smaller profile for heavier sets where I need a solid bracing surface,” says Lindsay, giving this bench a 3.5-out-of-5 stability rating.
For another great option that’s still affordable for most, but a bit more stable, we suggest trying the Fringe Sport Flat Bench instead.
Testing Breakdown
This bench scored highly in most categories, which we love to see at such an affordable price.
Vs. The Average
The bench is significantly cheaper than the average weight bench, but it’s lighter, has a lower weight capacity, and a narrower back pad.
| Bells of Steel Flat Utility Bench | Average Weight Bench | |
| Price | $174 | $307 |
| Weight | 34.2 lbs | 62 lbs |
| Weight capacity | 661 lbs | 949 lbs |
| Dimensions | 44.4″ L X 17.75″ W X 17.3″ H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 48″ L X 9.8″ W | 42″ L x 11″ W |
Read more in our in-depth Bells of Steel Flat Utility Bench review.
Best Overall Adjustable Weight Bench: Titan Fitness Titan Series Adjustable Weight Bench
Updated by: Matt Dustin, CSCS, PN1-NC
The Titan Fitness Titan Series Adjustable Weight Bench is a heavy-duty bench that can act as a flat or incline bench, and support up to 1,000 pounds when flat.
What our tester says:
“It has a three-post design that allows lifters to have optimal foot placement during a flat bench or shoulder presses”
At a Glance
- Zero pad gap design
- 1,000-pound weight capacity when flat
- Nine back pad adjustment settings
- Built-in transport wheels
The Titan Fitness Titan Series Bench is our top adjustable weight bench for most home gym owners because it offers nearly the same amount of back pad and seat adjustments as more expensive options, features a 1,000-pound weight capacity when flat (600 pounds when angled), and has a zero pad gap.
It’s expensive, but extremely durable, and we give it 4 out of 5 stars for the value.
Construction/Durability: 4.5/5
Value: 4/5
Stability: 5/5
Why We Like The Titan Fitness Titan Series Adjustable Weight Bench
While there are plenty of adjustable weight benches on the market to choose from, one of our favorite features of Titan’s bench is the zero-gap pad design.
Adjustable benches have a gap between the seat and the backrest when laid flat (this allows it to be adjusted), and it can be up to 2 inches on some benches, which might make it uncomfortable to use as a flat bench.
With the Titan Series adjustable bench, the back pad extends closer to the seat to eliminate the pad gap. “It’s really convenient and closes the 1.5-inch gap featured in this silhouette,” says GGR founder and expert product tester Coop Mitchell, who gave this bench 4.5 out of 5 stars for the construction.
Seriously, Titan Fitness killed it here with this bench. I hope their other stuff coming out is like this, because they did so much right with this.
Cooper Mitchell, GGR Founder
Alternatives
Overall, we’re big fans of this bench. The only major downsides are the lack of decline angle options and the fact that the bench does not meet the International Powerlifting Federation’s standards (except for the height).
This bench is also very expensive and costs over $600. We still give this 4 out of 5 stars for the value and think it’s worth the cost, but it’s certainly not cheap.
For a more affordable option, you may want to consider the Major Fitness Adjustable Bench. It has similar features, but is significantly more affordable.
Testing Breakdown
While it’s expensive, the value is high, and this bench scores well in nearly every category we examine.
Vs. The Average
This adjustable weight bench costs over twice as much as the average bench, but it has a very high weight capacity and solid construction.
| Titan Fitness Titan Series Adjustable Weight Bench | Average Weight Bench | |
| Price | $635 | $307 |
| Weight | 120 lbs | 62 lbs |
| Weight capacity | 1,000 lbs | 949 lbs |
| Dimensions | 56.5″ L x 24.75″ W x 17″ H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 40″ L x 12″ W | 42″ L x 11″ W |
For more, read our in-depth Titan TITAN Series Adjustable Bench review.
Best Weight Bench for Beginners: FLYBIRD Adjustable Workout Bench
Updated by: Matt Dustin, CSCS, PN1-NC
An affordable, high-value, and compact weight bench, the FLYBIRD Adjustable Workout Bench is a great pick for those who aren’t focused on lifting super-heavy weights.
What our tester says:
“I don’t think this is a good option for serious weightlifters (definitely not as durable as a REP or Rogue bench), but it would do the trick if you just needed something for small daily lifts.”
At a Glance
- Plenty of incline options
- Affordable pricing
- No built-in wheels
- May be too tall for shorter users
At under $200, first-time home gym owners can’t do much better for an adjustable bench than the FLYBIRD Adjustable Weight Bench. It comes with eight back pad positions, four foot pad positions, and three seat positions. That’s more than some benches on this list that are double the cost, earning this FLYBIRD profile a 4.5 out of 5 for value.
For those looking for compact exercise equipment, this bench is at the top of our list. It’s only 49.2 inches in total length (most are 50 inches or a little more), and when folded, it goes to around 30 inches in total length.
Construction/Durability: 3/5
Value: 4.5/5
Stability: 3/5
Why We Like The FLYBIRD Adjustable Workout Bench
Even though this is a budget-friendly, lightweight bench, it works better than its low price tag may suggest.
Certified personal trainer and home gym owner Nicole Davis felt pretty stable on this bench, whether she was using it as a flat or incline bench, and the lock-pin system provided peace of mind that it wasn’t going to budge on her.
Staff writer Matt Dustin, CSCS, PN1-NC, also owned this bench for several years and was impressed with the quality.
“I wasn’t expecting too much when I ordered this from Amazon, but I was pleasantly surprised,” Matt says. “There are plenty of incline settings, and even though there are no built-in wheels, it’s very easy to move it around.”
This isn’t a heavy-duty bench, but I think it’s an excellent choice for beginners. There are plenty of incline settings, and it feels pretty sturdy for the price.
Matt Dustin, CSCS, PN1-NC
Alternatives
One big issue with this bench is the height. It’s tall, and that’s after Flybird lowered the height in response to user complaints. We give this 3 out of 5 stars for its construction and durability, mainly because of the height issue.
Even after the bench height was lowered, 5-foot-3-inch Nicole still had trouble getting enough foot drive on this thing and had to press with her feet on the pad. Taller users shouldn’t have any issues, but those with shorter legs may want to choose something a little closer to the ground.
Nicole also gave it 3 out of 5 stars for stability, saying, “I don’t think this is a good option for serious weightlifters (definitely not as durable as a REP or Rogue bench), but it would do the trick if you just needed something for small daily lifts.”
If you want something a little more durable that has a standard bench height, another good adjustable option that won’t break the bank is the Major Fitness Adjustable Weight Bench.
Testing Breakdown
Overall, this bench has a few average scores, but it’s still a good bench, especially for beginners.
Vs. The Average
This bench is very affordable compared to the average product we tested, but it’s a bit lighter and has a lower weight capacity.
| FLYBIRD Adjustable Workout Bench | Average Weight Bench | |
| Price | $163 | $307 |
| Weight | 28.5 lbs | 62 lbs |
| Weight capacity | 800 lbs | 949 lbs |
| Dimensions | 45.5” L x 14.2” W x 18.8” H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 30” L x 10″ W | 42″ L x 11″ W |
To read more about this beginner-friendly bench, be sure to read our full FLYBIRD Adjustable Bench review.
Best Incline/Decline Weight Bench: Force USA Pro Series FID Bench
Updated by: Matt Dustin, CSCS, PN1-NC
The Force USA Pro Series FID Bench combines five benches in one, with 14 total adjustment positions and a nearly 1,000-pound weight rating.
What our tester says:
“The pad and cover are pretty high quality. One thing I’d point out is that the cover has a sort of matte finish to it that really shows sweat and chalk marks, more so than our other benches. It wipes clean very easily with a damp cloth, so that’s not an issue. But we do fuss over cleaning it more than we do our other ones.”
At a Glance
- Back pad ranges from -10% to 75%
- Fast incline adjustments
- Lifetime frame warranty
- The pad shows more sweat and chalk than other benches
If you’re looking for a highly versatile weight bench that can withstand even your heaviest PRs, go for the Force USA Pro Series FID Bench. As its name implies, it’s a flat, incline, and decline weight bench that can also be used for everything from overhead presses to abdominal crunches.
As the only bench on our list that has decline capabilities, it earns a 5 out of 5 for its construction The back pad goes from -10 to 75 degrees, and the seat has six adjustment points, while most benches only have three.
Construction/Durability: 5/5
Value: 4/5
Stability: 5/5
Why We Like The Force USA Pro Series FID Bench
When it comes to versatility, this is the best bench on our list. However, it’s also built to last, with sturdy construction and easy-to-make adjustments.
GGR editorial team member and weightlifting coach Kate Meier has this bench in her home gym and appreciates the simple adjustment mechanism. “It’s similar to a chaise lounge. All you have to do is lift and lock it into place,” she says.
It also has a lifetime structural warranty and comes with commercial-grade upholstery for ultimate comfort, no matter what movement you’re doing. In addition, Force USA has added built-in transport wheels, making it easy to stow this bench between uses.
The laser-cut numbers at each adjustment are awesome, especially for beginners, because you can jot down the angle you use and easily remember where you need to set it to for your next workout.
Kate Meier, NASM-CPT, USAW-L1, CF-L1
Alternatives
When Kate used this bench in her weightlifting gym, she had two callouts.
First, the pad requires more maintenance than other benches. “The pad and cover are pretty high-quality, but the cover is sort of matte, so it shows more sweat and chalk than other benches we have in my gym,” Kate warns. “The sweat and chalk do wipe away easily, but you may find yourself cleaning this bench more often.”
While she appreciated the quick adjustment mechanism, she also found that it can result in a little bit of bench movement, even though the bench is very sturdy, and earned 5 out of 5 stars for durability. She noted that while some of her heavier lifters haven’t had any issues with wobbling, there’s still the potential for some movement to occur since there’s no true locking mechanism.
Another popular FID bench we’ve tested is the REP Fitness AB-3000 2.0 FID Adjustable Weight Bench. While this REP offering does feature a 90-degree adjustment angle, it does not come with a lifetime structural warranty.
Testing Breakdown
While not cheap, this bench scored above-average in every testing category, earning a nearly perfect overall score of 4.75 out of 5.
Vs. The Average
The Pro Series FID Bench is more expensive than the average bench, but it’s very durable and the only bench on our list offering both incline and decline settings.
| Force USA Pro Series FID Bench | Average Weight Bench | |
| Price | $599 | $307 |
| Weight | Not disclosed | 62 lbs |
| Weight capacity | 992 lbs | 949 lbs |
| Dimensions | 52″ L x 26.5″ W x 17″ H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 11” W | 42″ L x 11″ W |
Best Folding Weight Bench: PRx Folding Flat Bench
Updated by: Matt Dustin, CSCS, PN1-NC
The PRx Folding Flat Bench is a compact piece of equipment that can be drilled into your wall, allowing you to easily stow your flat bench when not in use.
What our tester says:
“The PRx folding flat bench accomplishes something rare in most weight benches: providing a sturdy platform for bench presses without taking up an ungodly amount of space when no longer in use.”
At a Glance
- Small but sturdy design
- Folds away for easy storage
- 1,000-pound weight capacity
- Must be mounted to a wall
Some of us have the challenge of playing Tetris every time we want to use our home gym, which is where a product like the PRx Profile Folding Bench comes in handy. Right off the bat, this thing is pretty compact at just 45 inches in length (the lower end of the 45- to 50-inch industry standard) and 12 inches in width.
But its main drawing point is that it can be mounted to the wall and folded flat when not in use. Plus, it’s durable, earning 4 out of 5 stars for its construction. If you’re tight on space and don’t mind mounting a bench to your wall, or if you already own the PRx folding squat rack, this bench is a no-brainer.
Construction/Durability: 4/5
Value: 3.5/5
Stowability: 5/5
Why We Like The PRx Folding Flat Bench
The main reason we love this folding bench is the ability to fold it away between uses. As any home gym owner working with a small space knows, a bench can be quite bulky when not in use, taking up precious floor space.
Home gym equipment expert and GGR founder, Cooper Mitchell, gave this bench’s dimensions a perfect 5-out-of-5 rating. He said, “Space is one of the most important features in a home gym, and having a piece of equipment that is used maybe once a week while taking up necessary real estate is pretty unfortunate.”
It’s also more stable and durable than you may expect from a wall-mounted bench, offering sturdy construction and a 1,000-pound weight capacity.
The PRx folding flat bench accomplishes something rare in most weight benches: providing a sturdy platform for bench presses without taking up an ungodly amount of space when no longer in use.
Cooper Mitchell, GGR Founder
Alternatives
Coop’s main issue with this bench was how it actually felt to use. He told me that it’s not the most comfortable bench, saying, “You’d expect a more cushioned experience for the near-$500 price tag.”
Of course, there’s also the fact that this needs to be drilled into a wall. If you’re a homeowner and plan on staying put, that’s not a big issue, but if you’re a renter or still working on designing your gym, this is difficult to move once installed.
Of course, if you live in a place where you can’t drill into the wall, this might not be the best pick. If you fall into that category, we recommend checking out what we think is an ideal weight bench for small spaces and our pick for the best ultra-budget incline weight bench: the FLYBIRD Adjustable Weight Bench.
Testing Breakdown
This is a great bench overall, but installation can be tricky, and it’s expensive.
Vs. The Average
This bench costs more than the average weight bench, but it offers a higher weight capacity and great stowability.
| PRx Folding Flat Bench | Average Weight Bench | |
| Price | $473 | $307 |
| Weight | 48 lbs | 62 lbs |
| Weight capacity | 1,000 lbs | 949 lbs |
| Dimensions | 45″ L x 12” W x 19” H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | Not disclosed | 42″ L x 11″ W |
Best Budget Adjustable Weight Bench: Major Fitness Adjustable Bench
Updated by: Matt Dustin, CSCS, PN1-NC
The Adjustable Bench from Major Fitness has eight adjustable positions on the pack pad and another four for the seat pad. Moving from flat to nearly vertical, the adjustable weight bench provides lots of versatility for many exercises, although it’s not a FID bench and doesn’t allow decline angles. At 61.7 pounds, this bench is rated to hold up to 1,300 pounds, and will support you through heavy workouts.
What our tester says:
“With this many positions between the back and seat pads, you can adjust your bench to just about anything you want.”
At a Glance
- Three-post design
- Budget-friendly adjustable bench
- Very high weight capacity
- Stable when in use
Is the Major Fitness Adjustable Bench the most budget-friendly adjustable bench out there? No, but sometimes, it’s worth paying just a little bit more to get the most out of your home gym equipment. With this bench, this means having a three-post design for maximum stability, nine back pad adjustments (from flat to 90 degrees), and four seat pad positions. It earns a 4.5 out of 5 for its construction and durability.
It’s stable, versatile, and has a surprisingly high weight capacity.
Construction/Durability: 4.5/5
Value: 4/5
Stowability: 4/5
Why We Like The Major Fitness Adjustable Bench
One of the most impressive features is its high weight capacity rating of 1,300 pounds. Even some premium benches don’t offer a rating like that.
“The steel base is about double the thickness of what you’d find on most quality squat racks,” says Lindsay Scheele, CPT, CNC. “It uses a 5-gauge steel for its base, as well.”
With that solid build, the weight bench feels very stable in use—even at a weight of 61.7 pounds. It gets a 4.5 out of 5 for its stability, and Lindsay notes there was very little wiggle to the bench.
With this many positions between the back and seat pads, you can adjust your bench to just about any functionality you want.
Lindsay Scheele, CPT, CNC, Lead Reviewer at GGRE
Alternatives
While this bench is adjustable, we have a few minor callouts. Lindsay told me, “It uses an open ladder system, which is very easy to adjust, but also is easy to pinch your fingers into if you’re not paying attention.”
It’s a bit lacking in aesthetics, too, which isn’t a dealbreaker for us, but worth pointing out. “It’s fine enough, although the look is a bit simpler in person than it is on the website,” says Lindsay, adding, “It’s also not quite as big as other benches, although images make it look that way.”
The back pad has a tapered design that narrows to only 8.3 inches at the top, and it’s shorter than average, so we docked a couple of points and gave this bench 3 out of 5 stars for the dimensions.
If you’re not sold on the Major Fitness Bench, the Flybird Adjustable Workout Bench is another great budget-friendly option to consider.
Testing Breakdown
This bench is above-average in most categories, with its lowest score being the dimensions due to the smaller-than-average size.
Vs. The Average
Overall, this bench is very affordable and has a surprisingly high weight capacity, but it’s a little smaller than the average bench.
| Major Fitness Adjustable Bench | Average Weight Bench | |
| Price | $260 | $307 |
| Weight | 61.7 lbs | 62 lbs |
| Weight capacity | 1,300 lbs | 949 lbs |
| Dimensions | 42.5” L x 8.3” W x 17.7” H | 48″ L x 20″ W x 17.7″ H |
| Pad dimensions | 31.5” L x 8.3″ W | 42″ L x 11″ W |
Other Weight Benches We Researched
We’ve tested over 50 benches, and while we narrowed down this guide to the top nine, here are a few others we really enjoyed that didn’t quite make the list.
- REP Nighthawk Bench: We love the REP Nighthawk bench, but it has a weight capacity that’s lower than average, with a higher price tag to boot.
- The Tib Bar Guy Nordic Weight Bench: While this is a highly versatile and affordable bench, it’s just not comfortable or durable enough for things like bench pressing. If you’re just using your bodyweight, then this is a good choice.
- Rogue Manta Ray Bench: This is a fantastic adjustable bench, but significantly more expensive than any other option on our list. Home gym owners can get a great adjustable bench for far less money.
How We Picked and Tested the Best Weight Benches
Properly recommending the best weight benches requires spending a large amount of time with your back on a lot of different bench pads. And we have likely used, owned, and reviewed more weight benches than just about anyone in the world.
Research
As with all of our best-in-class reviews, we first started by taking stock of what we had on hand. This includes all of the benches in Coop’s garage gym, his personal training studio, and his friends’ garage gyms, where he stores other equipment.
After seeing what we had on hand, as well as reviewing the hundreds of benches that readers of Garage Gym Reviews have rated and reviewed on our Product Dashboard, we began to narrow down the list.
In addition, we researched all of the major marketplaces like Amazon, Walmart, and eBay, as well as the manufacturer sites like Rogue Fitness, Titan Fitness, REP Fitness, EliteFTS, and others.
The fact of the matter is, this was one of the clearest cut rankings we’ve ever done for a product category. Others, like barbells and bumper plates, were much more difficult to rank, but this was not so for benches (especially flat benches).
Testing
After compiling our list, we set out to use as many of these weight benches as possible, using them for everything from bench presses (of course) to skull crushers, step-ups, and incline benching (for the adjustable ones).
We also tested their weight capacity by placing heavy weights on top and putting them through rigorous, albeit unnecessary, tests such as dragging an AmazonBasics bench with a truck (it came out unscathed).
Here are a few of the categories we tested:
- Delivery and Setup: While most benches require a bit of assembly, some are easier than others, and some are ready to go, out of the box. Our highest ratings went to benches with smooth, easy assembly processes.
- Stowability: If you’re building a gym in a tight space, stowability is important, allowing you to put the bench away when you’re not using it. We gave 5-out-of-5-star ratings to benches that featured things like folding designs, transport wheels, or the ability to be stored upright.
- Value: For value, we used our best judgment to score the bench based on the price, durability, features, and more. This score reflects the value we think you’re getting from the bench, not the total price, as some may be overpriced for what they provide, while others provide great quality at an affordable rate.
Benefits of Weight Benches
If you’re still wondering why we, and just about everyone else, put weight benches at the top of the home gym shopping list, here are just a few reasons:
Versatility
Benches can, of course, be used for pressing movements, but they can also be used for pulling exercises, such as seal rows and dumbbell rows, and can act as a platform for step-ups. If you have an adjustable bench, these profiles can help you target different muscle groups, as well.
Research shows1 that using different incline settings can target different areas of specific muscles, such as the pecs, making them a great tool for fitness enthusiasts looking to train muscles from a variety of angles.
Support
A weight bench is going to put your body in a more optimal position for all sorts of movements, especially compared to doing them on the floor or sitting without a backrest.
Maximize Return on Dumbbells and Barbells
A weight bench will allow you to do more moves with the other home gym equipment you have, especially barbells and dumbbells.
“Fixed or adjustable dumbbells can help build muscle and strength by providing resistance during your exercises or workouts,” adds exercise physiologist Chris Mohr, Ph.D., RD. “Resistance training challenges muscles and forces them to adapt, leading to muscle growth and strength gains through a process called hypertrophy.” Already a versatile piece of equipment, a weight bench adds even more versatility to your dumbbells, Olympic barbells, and weights.
Maximize Your Strength Training
The bench press is the undisputed greatest upper-body strength training exercise ever created. After all, there’s a reason the 225-pound Bench Press Rep Test is judged as part of the NFL Scouting Combine (the all-time Rep record stands at 51 reps, by the way).
And, there’s also a reason that nearly every home gym in the known universe has a weight bench of some shape or form. There are a few that would argue against the efficacy of heavy bench presses for increasing strength and muscle mass.
Strength training, in general, can also help you accomplish your fitness goals, according to Christopher Mohr, Ph.D, RD. “Strength training builds muscle, which helps in burning fat and managing your weight,” says Chris. “Muscle is a metabolically-active organ that is really considered the organ of longevity. It increases your resting metabolic rate, which means you burn more calories even when at rest.”
Buying Guide: What to Look for in Weight Benches
If you’re looking for the best weight bench for your home gym, the first step is deciding if you need an adjustable bench or a flat utility bench. Then, there are a few more factors you should consider before you finalize your purchase.
Materials
The overall construction of a weight bench is related to which materials are used and how they’re combined from an overall perspective. The question here is, how does the construction of the bench compare to its cost? I like to look for 11-gauge or other heavy-duty steel options. If there is a lot of plastic across the silhouette, move on.
Size
Give consideration to the measurements and size of the bench, especially if you’re limited on space or want to use the bench with a power rack or other home gym apparatus.
Range of Motion
As with any exercise, you want to make sure you get a full range of motion (allowing your joints and muscles to go through a full movement without compromise), which has been shown2 to result in greater strength and hypertrophy gains than a partial range of motion.
When it comes to weight benches, that means allowing your feet to be firm on the ground and the barbell in a place where it’s not too far for you to reach but also not too close.
Accessories and Attachments
Most weight benches are just benches, but some allow for add-on attachments like a preacher curl pad or sit-up leg pad. Most of the time, these are unnecessary, but they do help to increase the value and versatility of a bench.
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Weight Capacity
Regardless of whether the weight bench is flat or adjustable, it should have a weight capacity that allows the athlete to increase the weight they’re lifting without fear of damage to the bench. Up to a point, a bench should also increase its weight capacity in accordance with the asking price.
The average bench might support about 600 pounds, but high-quality profiles can be rated for 1,000 pounds or more. That’s higher than most of us will likely ever need for our weight training, but it’s nice to have goals (and added security).
Warranty
Does the bench come with a warranty? Does the company selling the bench have a history of servicing warranties, and will they be around for as long as the product is warranted?
You’ll see a lot of benches come with 10 years of included protection, with some even warranting the equipment for its entire lifespan. Stay away from benches that are only guaranteed for one year or less.
Shipping/Packaging
Does the equipment come in beat-up cardboard boxes often? Is the shipping timely? I often hear from readers about issues in regards to their shipments, and it can play a big part in the equipment if parts are missing or there are broken pieces.
Also, factor potential shipping costs into the overall price of the equipment. Some of these benches have attractive prices, but level out once you account for shipping.
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Assembly
A lot of home gym equipment is made overseas today. As such, things often come disassembled with a lot of nuts and bolts and setup required on the user’s end. The amount of assembly required should reflect the price point. Benches are typically pretty easy to assemble, in my experience, although some may require some helping hands—even if just to make the process flow more smoothly.
Bench Height
The IPF standard is 17 inches from the floor to the top of the bench, and this is what we prefer. It’s harder to have a 17-inch-high benchtop on an adjustable bench due to the mechanisms required for inclining the top, but the closer the better. The reason you don’t want an extremely tall benchtop is that it’s difficult to arch during the bench press, which is what most powerlifters do.
Foam Density
The foam, or cushioning, used on the bench pad should be dense enough to provide stability but soft enough to allow for comfort. If you’re shopping online, that’s not an easy thing to test. You can take my recommendations and read user reviews, for starters.
“A good bench will provide you with a sturdy pad that you actually use as leverage to push against while you exercise,” says weightlifting coach Kate Meier. “Kind of like pushing your feet into the ground as you stand up out of a squat. Too much cushion, and you risk sinking into the padding and getting out of alignment or losing your bracing.”
FAQs About the Best Weight Benches
Are weight benches worth it?
Weight benches are arguably some of the most essential pieces of any home gym. They can be used for a variety of movements and can support you no matter your training goals.
What benches do gyms use?
It really depends on what type of gym you go to, but most commercial gyms will have a flat weight bench with a rack, a few flat weight benches, and a couple of incline weight benches. Specialty gyms, like powerlifting gyms, will have benches more equipped for the type of athlete they cater to.
Should I buy a flat bench or an incline bench?
If you have the space and budget for it, we recommend an adjustable incline bench because it provides better value by allowing you to hit muscle groups at different angles.
Why are weight benches so expensive?
While there are some affordable weight benches out there, the better ones tend to be a little pricey because they’re made of durable materials that won’t give out on you while lifting, can be used for many years, and can withstand a lot of weight.
References
- Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). 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, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
- Pallarés, J. G., Hernández-Belmonte, A., Martínez-Cava, A., Vetrovsky, T., Steffl, M., & Courel-Ibáñez, J. (2021). Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian journal of medicine & science in sports, 31(10), 1866–1881. https://doi.org/10.1111/sms.14006
