The 12 Best Weight Benches for Your Home Gym in 2024

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. There are adjustable benches, FID (flat, incline, and decline) benches, flat utility benches, and then a myriad of unique benches for specific movements.

“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 Senior Director of Content Kate Meier.

Our team of certified personal trainers, competitive weightlifters, and home gym equipment experts have tested more than 50 adjustable weight benches and fixed weight benches and rated them based on the following factors:

• Stability: Does the bench provide a stable foundation?
• Construction: Was it made with durable materials?
• Training experience: How did it feel when used for bench presses and other movements?
• Foam and covering: A good weight bench should have just enough padding to provide comfort, but not so much that it feels like you’re sinking into a pillow.
• Adjustability: If it’s an adjustable bench, how many adjustable positions are there?

In this guide, we’ll break down all of the options that we’ve tested and reviewed over the years and give you our recommendations for the best weight bench for different price points, space constraints, training goals, and strength levels.

The 12 Best Weight Benches for Your Home Gym 

• Best Overall Adjustable Weight Bench: Titan Fitness TITAN Series Bench
• Best Budget Adjustable Weight Bench: Giant Lifting Adjustable Weight Bench
• Best Overall Flat Weight Bench: Titan Fitness Elite Series Flat Bench
• Best Incline/Decline Weight Bench: Force USA Pro Series FID Bench
• Best Folding Weight Bench: PRx Profile Folding Bench
• Best Budget Flat Bench: Bells of Steel Flat Utility Bench
• Best Weight Bench for Small Spaces: Ironmaster Super Bench Pro
• Best Heavy-Duty Weight Bench: Rogue Monster Utility Bench 2.0
• Best Value Weight Bench: REP FB-5000 Flat Bench
• Best Weight Bench for Beginners: FLYBIRD Adjustable Weight Bench
• Best Nordic Bench: Shogun NORD-EX
• Best Amazon Pick: AmazonBasics Flat Weight Bench

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 put them through rigorous, albeit unnecessary tests such as dragging an AmazonBasics bench with a truck (it came out unscathed).

Best Weight Bench Video Review

Best Overall Adjustable Weight Bench: Titan Fitness TITAN Series Bench

Good for: Those who want an incredibly versatile and high-value adjustable bench

Best Overall Adjustable Bench

Titan Fitness Titan Series Adjustable Weight Bench

GGR Score: 4.5

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Product Highlights

• 9 back pad positions, 3 seat positions
• Ladder-style adjustment
• Upright storage
• 1,000-pound weight capacity
• Rear wheels and knurled handle for easy portability

Pros & Cons

Pros

• Space-saving design
• 1,000-lb. weight capacity (600 lbs. when angled)
• 9 bench pad positions, 3 seat positions
• Can be stored upright
• Three-post design for better foot placement

Cons

• Heavy
• No decline settings

Bottom Line

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.

The Titan Fitness TITAN Series Bench is our No. 1 adjustable weight bench for most home gym owners because it offers just about the same amount of back pad and seat adjustments as more expensive options, has a 1,000-pound weight capacity when flat (600 pounds when angled), and has zero pad gap.

That last feature is important because 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 two inches on some benches and might make it uncomfortable to use as a flat bench. With the TITAN Series adjustable bench, you simply extend the back pad closer to the seat to eliminate the pad gap.

All that for under $500 with free shipping makes this a no-brainer for those who need an adjustable bench. The only major downsides are there’s no decline option and the bench does not meet the International Powerlifting Federation’s standards (except for the height).

On the bright side, it has a three-post design that allows lifters to have optimal foot placement during a flat bench or shoulder presses.

The TITAN Series Bench has nine back pad adjustments and three for the seat, which is enough for it to earn a 4.5 out of 5 on adjustability (we would’ve rated it a 5 out of 5 if it had a decline adjustment). That’s only one fewer back position than the much more expensive Rogue Adjustable Bench 3.0. In other words, you get a lot more bang for your buck with this bench. 

We’re also big fans of this bench’s storing capabilities, which scored a 5 out of 5 on our rating scale. For one, it comes with a knurled handle and rear wheels for easy portability. Without those, moving this 120-pound bench would be a pain in the tuckus. Beyond that, it can be stored upright without fear of it falling over.

The maximum weight capacity is listed as 1,000 pounds when laid flat, which is strong enough for even the strongest benchers, and 600 pounds when angled. Those numbers combined with the 11-gauge steel frame are enough for it to earn a 5 out of 5 on durability.

You can read more in our Titan TITAN Series Adjustable Bench review.

Price	$449.99
Style	Adjustable
Product dimensions	56.5″ L x 24.75″ W x 17″ H
Pad dimensions	40″ L x 12″ W
Adjustments	9 back, 3 seat
Construction	11-gauge steel
Weight	120 lbs.
Weight capacity	1,000 lbs. when flat, 600 lbs. when angled
Wheels?	Yes

Best Budget Adjustable Weight Bench: Giant Lifting Adjustable Weight Bench

Good for: Home gym owners who need an affordable adjustable bench that still performs well

Best Budget Adjustable Weight Bench

Giant Lifting Adjustable Weight Bench

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Product Highlights

• 6 back adjustments, 3 seat adjustments
• Affordable
• 700-pound weight capacity
• Can be stored upright
• Built-in wheels and knurled handle
• Three-post design

Pros & Cons

Pros

• Budget-friendly
• 6 back adjustments and 3 seat adjustments
• Upright storage
• Grippy padding
• Three-post design

Cons

• No decline capabilities

Bottom Line

The Giant Lifting Adjustable Weight Bench is a high-value weight bench that offers multiple adjustment points, grippy vinyl, and a decent weight capacity at an affordable price.

Is the Giant Lifting Adjustable Weight Bench the most budget-friendly adjustable bench out there? No, but sometimes it’s worth paying just a little bit more to get more out of your home gym equipment. With this bench, this means having a 3-foot post design for maximum stability, six back pad adjustments (from flat to 90 degrees), and three seat pad positions. It earns a 4 out of 5 for adjustability.

The listed weight capacity is only 700 pounds, but the three-post design means it can probably withstand a little more than that. Giant Lifting doesn’t state what type of steel it uses, so we’re giving it a 3.5 out of 5 for durability because of the high weight limit and design.

That’s a good number of features for a bench that costs under $300 (with free shipping) and is available in two different colors. And it meets the IPF standard for weight bench height at 17 inches. You’ll also get a 10-year warranty for the frame, which is an incredible deal for the price. In other words, the value scores a perfect 5 out of 5.

Giant Lifting appears to be replicating REP Fitness, in that they produce high-value products that perform just as well, if not better than more expensive options. On top of all the aforementioned features, this bench can also be stored vertically, has a knurled handle, and comes with rubber feet to protect your floors.

That’s great for a piece of budget home gym equipment. The one downside is that it utilizes a ladder-style adjustment, which isn’t quite as secure as a lock pin. Still, we don’t think there will be many issues.

Price	$269.99
Style	Adjustable
Product dimensions	54″ L x 24″ W x 17″ H
Pad dimensions	36” L x 11.75” W (tapered to 8”)
Adjustments	6 back, 3 seat
Construction	N/A
Weight	62 lbs.
Weight capacity	700 lbs.
Wheels?	Yes

Best Overall Flat Weight Bench: Titan Elite Series Flat Weight Bench

Good for: Someone who wants a feature-filled bench with a high weight capacity at a good price

Best Overall Flat Weight Bench

Titan Fitness Elite Series Flat Bench

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Product Highlights

• 1,000-pound weight capacity
• Affordable
• Rear wheels for portability
• Three-post design for better foot placement
• Can be stored upright

Pros & Cons

Pros

• 1,000-pound weight rating
• Three-post design for optimal foot placement
• Affordable
• Upright storage
• Rear wheels

Cons

• Titan has a history of shipping issues

Bottom Line

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.

The Titan Elite Flat Weight Bench combines a high weight capacity and good features at a great price. This is pretty much Titan’s bread and butter: selling imported equipment that gets you 90 percent of the way there, compared to equipment that costs twice as much. 

RELATED: Titan Fitness Coupon Code

“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,” says home gym equipment expert and GGR founder Cooper Mitchell.

Despite the low price of around $170 (depending on the deals—on holidays such as Black Friday or Labor Day, it might cost considerably less), the Titan Elite Series Flat Weight Bench has a max weight capacity of 1,000 pounds and complies with international powerlifting standards. Coop says this is a 5 out of 5 for value.

To be honest, weight capacity ratings are a bit subjective. Although it says 1,000 pounds, it could likely hold more than double that. But suffice it to say that it will basically be able to hold any weight you plan to use for chest presses.

Unlike Titan’s previous flat benches, this one has a three-post design for better foot placement. “Some people find it more difficult to get their legs in the right spot with a four-post bench,” says certified personal trainer and GGR performance editor Anthony O’Reilly. “This is a great improvement from their past models.”

In addition to the high weight capacity, the bench includes two wheels on the back and a handle on the front leg for easy maneuverability. There are similarly priced benches that we weighed against this one, but what put this bench over the top was the addition of the wheels and handle for a similar price. It scores a 5 out of 5 for portability.

As with many Titan Fitness products, there are many issues discussed in the customer review sections—things like pieces missing, the packaging being broken before the customer received it, surface rust within the tubes, and other minor things. This is incredibly annoying, but Titan has cleaned up their act in recent years (though if you’re a part of our Home Gym Community on Facebook, you’ll know they pop up from time to time). 

Price	$169.99
Style	Flat
Product dimensions	48” L x 26.375” W x 17” H
Pad dimensions	48” L x 12” W
Construction	11-gauge steel
Weight	56 lbs
Weight capacity	1,000 lbs
Wheels?	Yes

Best Incline/Decline Weight Bench: Force USA Pro Series FID Bench

Good for: Lifters who want a fully adjustable weight bench with a good weight capacity

Best Incline/Decline Bench

Force USA Pro Series FID Bench

GGR Score: 4.8

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Product Highlights

• Can be used as a flat, incline, decline, Military press, and abdominal bench (-10 to 75 degrees)
• 8 backrest positions, 6 seat positions
• 992-pound weight rating
• Ladder-style adjustment
• Lifetime structural warranty

Pros & Cons

Pros

• Flat, incline, decline bench
• Nearly 1,000-pound weight capacity
• Three-post design for optimal foot placement
• Lifetime structural warranty
• 8 back positions and 6 seat positions

Cons

• No 90-degree adjustment

Bottom Line

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.

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 military presses and abdominal crunches. It earns a 5 out of 5 on adjustability because the back pad goes from -10 to 75 degrees, and the seat has six adjustment points (most benches only have three).

GGR Senior Director of Content 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. Plus, 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,” she says.

While decline presses are a hotly debated and controversial topic among weightlifters and bodybuilders, some people like doing them for lower-chest workouts. Even if you only do decline movements once in a blue moon, this is still a worthwhile bench for many home gym owners.

It has a lifetime structural warranty and comes with commercial-grade upholstery for ultimate comfort no matter what movement you’re doing. That said, the pad requires more maintenance than that of 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. The sweat and chalk do wipe away easily, but you may find yourself cleaning this bench often,” Kate warns.

We’re not sure what steel the frame is made of—they only say “heavy-gauge steel”—but we’re giving it a 5 out of 5 on durability because of the 992-pound weight capacity. Kate adds, “One of the strongest bench pressers I work with has lifted more than 120 kilograms on this bench, and he weighs over 100 kilograms. We haven’t had any significant issues with wobbling, but there is a potential for some movement to occur since there’s no true locking mechanism.”

The three-post design is key, especially since this bench is advertised as a military press (utility) bench. When doing a military press, otherwise known as an overhead press, it’s a good idea to get a good leg drive. This requires the proper foot placement, which is better done with a single post than a double post that would put your legs in front of your body, rather than directly beneath it.

Force USA doesn’t advertise the bench’s weight, but it comes with rear wheels and a knurled handle, which Kate called “lovely,” so you can move it when needed. It can’t be stored upright, but we still give it a 4 out of 5 for portability.

Price	$499.99
Style	FID (flat, incline, decline)
Product dimensions	52″ L x 26.5″ W x 17″ H
Pad dimensions	11″ W
Construction	Heavy-gauge steel tubing and commercial-grade bolts
Weight	N/A
Weight capacity	992 lbs.
Wheels?	Yes

Best Folding Weight Bench: PRx Profile Flat Folding Bench

Good for: Those who need a foldable bench to optimize their floor space

Best Folding Weight Bench

PRx Folding Flat Bench

GGR Score: 4.2

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Product Highlights

• Foldable flat bench that can be easily secured to your wall
• Allows the bench to be easily stowed away when not in use
• Not the best, but a good enough pick if saving floor space is a high priority

Pros & Cons

Pros

• Compact
• Sturdy design
• Great value, at around $400

Cons

• Not adjustable (although they have it as a more expensive option)
• Requires putting holes in walls and is permanently affixed
• Only comes in black

Bottom Line

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.

Some of us have the challenge of having to play 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. This can also be seen on PRx’s folding squat racks, which similarly give you back a good amount of floor space when not in use. 

“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,” says home gym equipment expert Cooper Mitchell, who gave this bench’s dimensions a perfect 5-out-of-5 rating. “Space is one of the most important features in a home gym, and having a piece of equipment that is used maybe one time a week taking up necessary real estate is pretty unfortunate.”

The stability earned a respectable 4 out of 5 rating, with Coop’s only complaint being that the bench pad is slightly uncomfortable for the price. That said, it’s more stable than other flat benches and can be used for lifts up to 1,000 pounds.

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, which happens to also be our pick for the best ultra-budget incline weight bench: the FLYBIRD Adjustable Weight Bench. 

As a bench, this thing will help you get the job done. The frame and vinyl padding are not the best, but they’re good enough that you’ll feel comfortable during heavy lifts. 

RELATED: PRx Performance Profile Squat Rack and Bench Review

There is an incline bench version as well, but it’s close to $1,000 and not worth the price, in our opinion. 

Price	$449
Style	Folding
Product dimensions	45″ L x 12” W x 19” H (61” H when stowed away)
Pad dimensions	Not listed
Construction	Alloy Steel
Weight	48 lbs
Weight capacity	1,000 lbs
Wheels?	No

Best Budget Flat Bench: Bells of Steel Flat Utility Bench

Good for: People who just want a basic and affordable flat weight bench

Best Budget Flat Bench

Bells of Steel Flat Utility Bench

GGR Score: 4.21

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Product Highlights

• Under $200
• 661-lb weight capacity
• Lightweight
• 2″ thick pad

Pros & Cons

Pros

• Under $200
• 661-lb weight capacity
• Stable
• 2" thick pad
• Lightweight

Cons

• Four-leg design isn't best for benching
• Uses thinner steel
• Only 180-day warranty for upholstery

Bottom Line

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.

The Bells of Steel Flat Utility Bench is a budget-friendly flat bench that’s perfect for people who don’t plan on lifting heavy weights. That said, it still has some impressive features for a bench that costs under $200.

RELATED: Bells of Steel Promo Code

There’s a 2-inch thick pad, a 661-pound weight capacity, and a stable design. A quick note on the design: benches with four legs are not best for people who plan to focus on pressing movements as you can’t get your feet in the perfect position to amplify your foot drive (which helps generate power).

“On the bright side, the pad is grippy and thick,” says GGR founder and home gym equipment expert Cooper Mitchell.

If you’re simply looking to do some light dumbbell presses, step-ups, or other movements that simply 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 are no transport wheels, though we’re sure most able-bodied people will be able to pick up this 37.2-pound bench and move it when needed so we’ll rate it a 3.5 out of 5 for portability.

Read more in our Bells of Steel Flat Utility Bench review.

Price	$149.99
Style	Flat
Product dimensions	44.4″ L X 17.75″ W X 17.3″ H
Pad dimensions	48″ L X 9.8″ W
Construction	14-gauge steel
Weight	37.2 lbs
Weight capacity	661 lbs
Wheels?	No

Best Weight Bench for Small Spaces: Ironmaster Super Bench Pro V2

Good for: Lifters who want an adjustable bench that can do it all 

Best for Small Spaces

Ironmaster Super Bench Pro V2

GGR Score: 4.3

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Product Highlights

• Extremely stable, durable and versatile flat-incline-decline bench
• Lower height profile (17.2″ in flat position)
• Revised locking ring system
• Commercial grade high-density back pad
• Transport wheels and additional Ironmaster PRO attachment options

Pros & Cons

Pros

• IPF height (17.2 inches tall)
• Compact and lightweight (64 pounds without seat, 68 pounds with seat)
• 11- and 12-gauge steel frame
• Wide base and large footpads increases stability
• 11 lockout angles give you incline, decline, flat and upright positions
• Compatible with most Ironmaster PRO attachments
• High-density, commercial grade pad is very dense/firm
• Free shipping
• Some parts come pre-assembled
• Vertical storage
• Great warranty (10 years)

Cons

• 10.25-inch width back pad may be narrow for some
• No handle to assist with transport and storage
• The seat does not have its own adjustment and is always at a 90 degree angle
• Some reviews reported that the tapered seat is narrow and uncomfortable
• Upholstery on back seat is not non-slip

Bottom Line

The Ironmaster Super Bench PRO is undoubtedly a well-constructed, sturdy, and extremely versatile bench that is a great option for most home gym users. However, if a narrower back pad and seat is something that bothers you, this bench may not be your cup of tea.

At 47 inches long, the Ironmaster Super Bench Pro V2 is more compact than most flat benches but has the advantage of being a fully adjustable flat, incline, and decline bench. It comes with a bench handle rear wheels, and only weighs 69 pounds so it earns a 5 out of 5 on portability.

All told, this bench has 11 different lock-out angles that are super secure, so you don’t have to worry about the bench moving on you while you’re using it (if you’ve ever had that happen to you, you know how scary that can be). 

If that wasn’t enough, Ironmaster sells several attachments that can be added to this bench such as a leg curl attachment. There are also crunch sit-up, dip bar, and preacher curl attachments. Essentially, this thing can act as its own home gym. That earns it a 5 out of 5 score for versatility.

The one downfall of this bench is that the seat is always at a 90-degree angle, but Ironmaster has made the seat detachable to increase its versatility. “Definitely a positive upgrade over the original,” says home gym equipment expert and GGR founder Cooper Mitchell. “It’s actually my personal favorite now and the one I use in my garage. They’re minor improvements, but overall they add up to a great product.”

Coop admits he wishes the bench was a little heavier to add extra stability, though it was stable enough to earn a 4 out of 5 rating on perhaps one of the most important factors.

“It remains solid throughout,” Coop notes in our Ironmaster Super Bench Pro V2 Review.

Price	$499
Style	FID (flat, incline, decline)
Product dimensions	47” L x 20.75” W x 17.2” H
Pad dimensions	44” L x 12.25” W (tapers to 10.25″)
Adjustments	11 back (incline and decline)
Construction	11- and 12-gauge steel
Weight	65 lbs (69 lbs with seat pad)
Weight capacity	1,000 lbs (600 for incline)
Wheels?	Yes

Best Heavy-Duty Weight Bench: Rogue Monster Utility Bench 2.0

Good for: Those looking for the crème de la crème of flat weight benches

Best Heavy-Duty Weight Bench

Rogue Monster Utility Bench 2.0

GGR Score: 4.4

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Product Highlights

• 3×3” 11 gauge steel
• Single column front foot
• Front handle and rear wheels for portability
• Safe upright storage
• Rubber feet for added stability
• Available in standard or shorty height

Pros & Cons

Pros

• Beefy and stable flat bench
• 11-gauge, 3" x 3" steel
• Shorty and tall versions
• Post instead of feet on the front
• Back feet have rubber caps for stability
• Designed to stand on a plastic cap for easy storage
• Wheels and handle for portability
• Powder-coated to prevent corrosion
• Lightweight but durable

Cons

• Textured powder coat may show scuffs and chalk easier
• Handle isn’t knurled
• Wobbles in vertical stored position
• Frame doesn't extend all the way to the end of the Fat Pad
• No washers included with the bench

Bottom Line

The Rogue Monster Utility Bench 2.0 is one of the best flat benches we've reviewed. For under $350, you're getting a sturdy and customizable bench made from U.S. steel and three bench height and two pad type options (standard and fat pad). "This is the most stable or one of the most stable flat benches I’ve ever used,” says Coop Mitchell, founder of Garage Gym Reviews and a home gym equipment expert.

The Rogue Monster Utility Bench 2.0 has a soft spot in GGR founder and home gym equipment expert Cooper 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 sweet bench and well worth the $300 price tag. If you’re asking, “How could it be worth that much?” let us tell you. 

Right off the bat, it’s made in the USA from U.S.-sourced steel. It uses 3-inch-by-3-inch steel throughout, including the frame, the cross member, and the legs. That’s 11-gauge steel, which is the same as what’s on a Rogue Monster Rack.

What this translates to is 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.

“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.

The Monster Utility Bench 2.0 uses multiple pad options, including the almighty Rogue Thompson Fat Pad, with a three-post design, wheels on the back, and a handle on the front, as well as the ability to stand up to store away.

One thing about the standup option: It’s not very secure. Coop has the Fat Pad on his, and if you walk by it in the gym it teeters and totters, making you nervous it’ll fall over. It wobbles because the pad is so thick and there isn’t enough weight.

Rogue also has a Shorty Version designed for a Thompson Fat Pad, or their Competition Fat Pad. This allows the bench to sit 17 inches from the floor to the top of the Fat Pad.

Now, this is the Monster bench, which means it’s Rogue’s top-of-the-line, crème de la crème bench—the best offering they have—but they use 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.

See our full Rogue Monster Utility Bench 2.0 review for more information.

Price	Starts at $320
Style	Flat
Product dimensions	Standard: 47.375″ L x 26.25″ W (17.5” H with standard pad/ 19.75” H with Fat Pad) Shorty: 47.375″ L x 26.25″ W (15.25” H with standard pad/ 17.5”H with Fat Pad)
Pad dimensions	Standard Pad: 47″ L x 12″ W Competition Fat Pad: 50″ L x 12.5″ W Thompson Fat Pad: 50″ L x 14.5″ W
Construction	3”x3” 11-gauge steel
Weight	77 lbs with standard pad
Weight capacity	Not disclosed
Wheels?	Yes

Best Value Weight Bench: REP FB-5000 Flat Bench

Good for: Anyone at any fitness level looking for a high-value flat weight bench

Best Value Bench

REP FB-5000 Competition Flat Bench

GGR Score: 4.7

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Product Highlights

• Great price on a high-quality bench
• Compatible with REP Wide Pad or Thompson Fat Pad
• 3″ x 3″ 11-gauge steel provides solid construction

 

Pros & Cons

Pros

• Great price for a good value bench
• 3” x 3” 11-gauge steel
• Sturdy 3-post bench
• Nothing in the way of your feet when you bench
• Rated to 1,000 pounds
• Meets the IPF specs for length, height, and width
• Comes with a 4” thick pad on a plywood base with durable vinyl upholstery and the option to purchase an extra wide pad
• Comes with a handle and wheels
• Compatibility with 2 other bench pads including the extra wide and the Thompson Fat Pad
• Easily assembled in less than 20 minutes.
• Available in multiple colors and designs.

Cons

• Shipping not included in price
• Short manufacturer’s warranty
• Some assembly required
• 30-day return period and restocking fee applied to returns

Bottom Line

The Rep FB-5000 Flat Bench is the best value flat bench we've tested and reviewed. It offers an incredible combination of price and quality that many companies have overlooked for some time. With over 250 customer reviews, there is not 1 under 4 stars and most of those are for less than minor complaints. If you need a flat bench, this is the one we suggest. You could pay more, but it would still probably not be as good. Seriously.

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 percent of the votes when we initially asked the Garage Gym Community what the “best flat bench for most people” was.

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 help push against during the bench press. 

“Whether your max bench press is 135 pounds or 500 pounds, there are few weight benches that I’d say have a better value,” says GGR founder and home gym equipment expert Cooper Mitchell.

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.

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 Coop, who rated the dimensions a 5 out of 5. “I know many hate when they trained on benches that were 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 their magnum opus. 

The thick foam pad is similar to the Rogue Competition Fat Pad and the Thompson Fat Pad, though not quite as big (which is a good thing for most people). “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, which is just under $250, I don’t think you’ll have any complaints about it,” Coop says.

RELATED: REP Fitness Coupon Codes

In addition to all of the specs we listed, the REP FB-5000 also comes in a variety of colors to match your rack. We’re partial to the glossy black version, but the red, blue, and textured versions look great as well.

Read our full and in-depth REP Fitness FB-5000 Competition Flat Bench review to get more details.

Price	$239.99
Style	Flat
Product dimensions	50.5” L x 21” W x 16.9” H
Pad dimensions	48” L x 12” W
Construction	11-gauge steel
Weight	62 lbs
Weight capacity	1,000 lbs
Wheels?	Yes

Best Weight Bench for Beginners: FLYBIRD Adjustable Weight Bench

Good for: Anyone on a budget who still wants a functional adjustable bench 

Best Weight Bench for Beginners

FLYBIRD Adjustable Workout Bench

GGR Score: 4.1

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Product Highlights

• High-value weight bench
• Comes with a number of adjustment positions, including incline and decline, and a foot pad
• Can hold up to 800 pounds of weight
• Folds to around 30 inches
• Should last a number of years

Pros & Cons

Pros

• Extremely affordable, at around $150
• Only weighs 29 pounds, and it folds for easy storage
• Offers decline and incline adjustment positions

Cons

• Customers still complain of the bench being a bit too tall for some users
• Max weight limit is 800 pounds, which may be too light some lifters
• Pad gap between back and seat pad is around 2 inches

Bottom Line

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.

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 seven back pad positions, four feet pad positions, and three seat positions. That’s more than some benches on this list that are double, and even three times, the cost. 

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 or a little more), and when folded it goes to around 30 inches in total length. 

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 lockpin system gave us peace of mind that it wasn’t going to budge on her.

“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,” she says, scoring it a 3 out of 5 for stability (the weight limit is 800 pounds and it only weighs 29 pounds).

Where the FLYBIRD Adjustable Weight Bench falls short, so to speak, is its height. From the ground to the pad it’s 18.8 inches tall, which is actually shorter than the bench used to be (it was reduced based on customer complaints stating shorter users had trouble using it). 

RELATED: Dumbbells Vs Kettlebells

Even after that adjustment, 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. 

“Doesn’t feel as supportive as a more expensive bench but still sturdy,” she says, rating the training experience a 3.5 out of 5.

There’s also a pad gap of about 2 inches, which you’ll always have on an adjustable bench unless you have the REP Fitness AB-5000 Zero Gap Adjustable Bench. 

Want to learn more about this bench? Our FLYBIRD Adjustable bench review has all the details you need to know. 

Price	$169.98
Style	Adjustable
Product dimensions	45.5” L x 14.2” W x 18.8” H
Pad dimensions	30” L x 10″ W
Adjustments	8 back, 3 seat
Construction	Steel
Weight	28.5 lbs
Weight capacity	800 lbs
Wheels?	No

Best Nordic Bench: Shogun NORD-EX

Good for: Those who want to focus on leg day

Best Nordic Bench

Shogun NORD-EX

GGR Score: 4.5

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Product Highlights

• 2 machines in 1
• Nordic curl bench and back extension machine
• Fully adjustable to fit most people
• Compact footprint at 41” x 25”
• 11-gauge carbon steel main frame
• Custom-molded self-skinning polyurethane foam
• 35- to 55-degree adjustments for back extension
• 15, 30, or 45 degrees for assisted Nordic curls 

Pros & Cons

Pros

• Adjustable angles for back extension and assisted Nordic
• High-quality, heavy-duty materials
• Compact footprint
• Able to store with caster wheels and handle
• Innovative design
• Free shipping in the Continental U.S.

Cons

• Expensive
• Ships in 3 separate boxes

Bottom Line

A truly innovative product, the NORD-EX is a fully adjustable Nordic bench that can be converted into a fully adjustable back extension machine. Able to adjust in multiple angles for a back extension as well as an assisted Nordic curl, the NORD-EX can also be folded and stored away, leaving it a very compact footprint when not in use. At just under $1,000, it’s a bit pricey, but the innovative design is built with quality, heavy-duty materials.

Alright, you can’t do a bench press on the Shogun NORD-EX but you can use it to strengthen your posterior chain. It’s actually two machines in one: a back extension and a Nordic curl bench.

Cooper Mitchell, home gym equipment expert and founder of Garage Gym Reviews, says he doesn’t often recommend machines like this but was pleasantly surprised at how much he liked it. “This feels pretty much like any other Nordic curl board except, honestly, better,” he says.

He’s been able to progress with Nordic curls because the machine can be used at three angles—15, 30 and 45—which is not something you see in many Nordic benches. The back extension ranges between 35 and 55 degrees and remains stable when used for weighted back extensions.

“While using it, I’ve never worried about it not holding up to the weight,” Coop says in our Shogun NORD-EX review. He rated the bench’s overall stability a 4.5 out of 5.

One of the reasons Coop loves this machine so much is because it’s so durable. It uses high-quality steel, including 4-gauge steel for the side plates and 8-gauge steel on the footplate (the lower the number, the stronger the steel), which is enough to give the construction a 4.5 out of 5.

And while it weighs 126 pounds and isn’t the easiest thing to schlep around your home gym, the compact profile means it will stay out of the way when not in use.

Price	$999.98
Style	Nordic bench
Product dimensions	41” L x 25” W
Back extension angles	35, 40, 45, 50, 55 degrees
Assisted Nordic angles	15, 30, 45 degrees
Weight	126 lbs.
Weight Capacity	500 lbs.
Wheels?	No

Best Amazon Pick: AmazonBasics Flat Weight Bench

Good for: Those looking for an incredibly inexpensive bench that still offers some value

Best Amazon Pick

AmazonBasics Flat Weight Bench

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Product Highlights

• Priced under $50 shipped free with Prime
• 17.1″ height makes it right around IPF Powerlifting Standards
• Tested with heavy weight with no issues

Pros & Cons

Pros

• At under $50 shipped most often, the AmazonBasics Flat Weight Bench is one of the cheapest benches available.
• There's nothing flashy about it, it just works.
• 17.1" height makes it right around IPF Powerlifting Standards.
• Although the weight limit is low, we tested it for much more than what they suggest without any issues.

Cons

• Low suggested weight limit.
• Weak gauge steel.
• Short warranty.

Bottom Line

The AmazonBasics Flat Weight Bench is an extremely cheap bench that does what it's supposed to do. In our review, we found it to hold more weight than expected, be more sturdy than expected, and just overall well worth the price. If you want a cheap weight bench that just works (and don't mind the low weight limit) this is your best bet.

The AmazonBasics Flat Weight Bench is one of the most surprisingly good pieces of equipment we’ve used. It’s under $60 with Prime Shipping, has a good height, a decent weight capacity for most users, and assembles quickly.

RELATED: Building a Budget Home Gym on Amazon

Amazon lists the total weight capacity of the bench at 220 pounds. This means that between the user weight and the barbell/dumbbell weight, the bench isn’t recommended for a weight higher than 220 pounds. Don’t scroll away just yet, heavy lifters.

Home gym equipment expert and GGR founder Cooper Mitchell has tested the bench at a much heavier weight and experienced no flexing or issues. In fact, he’s dropped a 1,000-pound barbell and dragged this bench with his truck and it still holds up.

“It’s just ridiculous how strong these are despite them saying they can only hold a little bit of weight,” Coop says, giving it 4 out of 5 stars for durability.

Understand that this is still an ultra-budget bench. The dimensions and size are pretty small for a utility weight bench. Also, it’s not adjustable, which means there are no decline or incline features. The foam padding isn’t outstanding and neither is the vinyl, and though it’s sturdy, in comparison to some of our other picks, it’s not quite there. 

The construction and comfort are solid, but this is something you’d find in a home gym and never in a commercial gym setting.

Price	$59
Style	Flat
Product dimensions	41.5” L x 18.2” W x 18.1” H
Pad dimensions	41.5″ L x 11″ W
Construction	Alloy Steel
Weight	21.6 lbs
Weight Capacity	220.5 lbs
Wheels?	No

What Makes Weight Benches Worth It? 

If you’re still wondering why we, and just about everyone else, put weight benches at the top of their 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, can act as a platform for step-ups, and if you have an adjustable bench, can help you target different muscle groups. 

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. 

RELATED: Best Adjustable Dumbbells

Maximize Your Strength Training 

The bench press is the undisputed greatest upper body strength training exercise ever created. There’s a reason it’s one of only three lifts used in powerlifting. 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 few that would argue against the efficacy of heavy bench presses for increasing strength and muscle mass.

Flat Benches vs Adjustable Benches

There’s some debate on which should be purchased in terms of fitness equipment: a flat bench, adjustable bench, or both?

Unfortunately for most reading this, you’re likely looking at getting one or the other. Although we’d love to recommend to all of our readers that you should have as many benches as possible, the fact of the matter is that there’s little need or even want for most people to have more than a solid flat bench and a versatile adjustable bench. So which should you choose? 

Let’s break both of them down a bit. 

The Flat Bench

First off, the flat bench is vastly superior to the majority of adjustable benches (also known as incline benches, FID–flat, incline, decline–benches, and decline benches; all of which will be used interchangeably throughout this review) on the market.

A flat bench, thanks to its no-frills design, is rock-solid making it great for benching with both a barbell or adjustable dumbbells (as well as other implements like kettlebells, Fatbells, and CMBs), and can also be used for other full-body workout movements like dumbbell rows, plyo box jumps, box squats. If so desired, it can be stacked on plates for seal rows. Simplicity is great for its cost-savings and reliability.

RELATED: 3 Dynamic Bench Workouts

However, the flat bench isn’t perfect, because it doesn’t offer quite the versatility of the adjustable bench.

The Adjustable Bench

For most lifters, the adjustable bench does everything a flat bench does, as well as it does, but also has increased multipurpose functionality.

Now, someone who has spent a lot of time with their back on a bench pad knows that a flat utility bench with a welded spine and a high weight capacity is superior to an adjustable bench that rocks, flexes, and has a much lower capacity for slag iron.

With this said, we suggest an adjustable bench for most people. If you’re into powerlifting, compete in a strength sport, or just want to know that you’re using optimal equipment, you should get both.

An adjustable bench, though, will allow trainees the ability to increase their exercise selection dramatically, target different primary movers, and never have to Macgyver something because they lack the equipment for the movements they want to do. According to an October 2020 study¹, the range of angles provided by an adjustable bench can help activate the pectoralis major and anterior deltoid differently, with a flatter angle hitting the pecs more, and an upright angle approaching the shoulders more.

RELATED: How to Build a Powerlifting Home Gym

So, should you get an adjustable bench or just a flat bench? Beginners who are just getting into strength training or aren’t sure what to do should just go with one of our budget flat bench picks.

Others who know their way around the gym a bit would be fine with just an adjustable bench. Those that compete, like having a lot of versatility, or are just gear heads like me should get both.

Other Types of Benches

Although flat and adjustable benches are the most popular, they’re not the only types on the market. Here are others you might run into. 

Olympic weight bench: An Olympic weight bench typically comes with some kind of rack attached to the bench, which is usually a little wider than normal weight benches that are free-standing. 

Folding weight bench: A bench that can fold for easy storage, but typically has a lighter weight capacity than your average weight bench 

Preacher curl bench: This bench comes with an attachment that allows the user to fully execute the preacher curl. 

RELATED: Build Your Own DIY Weight Bench

What To Look For In A Weight Bench

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 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. If there is a lot of plastic, 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.

Range of Motion

As with any exercise, you want to make sure you get full range of motion (or allowing your joints and muscles to go through a full movement), and 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 many (including some on our list) allow for attachments like a preacher curl pad to be added. Most of the time these are unnecessary but they do help to increase the value and versatility of a bench.

Weight Capacity

Regardless of whether the weight bench is flat or adjustable, it should have a weight capacity that allows the trainee 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 the quality ones will 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.

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 warrantied? You’ll see a lot of benches come with 10 years to up to a lifetime warranty. Stay away from benches only guaranteed for a year.

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.

Assembly

A lot of home gym equipment is made overseas today, and as such, things often come disassembled with a lot of nuts and bolts and assembly required on the user’s end. The amount of assembly required should reflect the price point. Benches are typically pretty easy to assemble.

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.”

“Too much cushion, and you risk sinking into the padding and getting out of alignment or losing your bracing.”

Kate Meier,
Weightlifting coach and certified personal trainer

Vinyl Grippiness and Durability

The vinyl on the benchtop should be grippy to allow the trainees’ traps and shoulders to dig into the bench without sliding. The vinyl should also be durable to last years without ripping or overly stretching. This is another factor that you either have to test in person, take my word for it, or read user reviews.

Stability

The more stable the bench, the better—obviously. I am a big fan of flat benches that have a single post on the front leg to allow the trainees’ feet to push under them, but it does often come with a sacrifice in stability. Adjustable benches should be stable at all incline seat positions, especially if they’re going to be used with attachments for things like declining sit-ups.

Ease of Use

If the bench is flat and light, it’s pretty easy to move around without a handle and wheels. However, if it’s heavy, has movable components, or is just awkward, wheels aren’t just wanted, but needed. Nearly every adjustable bench should have wheels and a handle.

Seat and Back Pad Adjustment Positions

The more positions for the back pad and seat pad to be adjusted to, the better. It’s also nice if the back positions have markings for the pad angle in degrees (laser-cut is superior to stickers), and if the angles are available at different positions like 30, 45, and 85 degrees.

Pad Compatibility

Most bench frames use a standard pad mount pattern. The reason this matters is that there are now more third-party bench pads available, and if your bench frame doesn’t stick to a standard mounting pattern, you won’t be able to use the pads.

Other Weight Benches We Researched

There are quite a few weight benches we’re aware of, but have either not tested or just don’t recommend. Here’s just a few of them: 

Bowflex 5.1s Stowable Weight Bench: This bench actually offers a good amount of features, including both incline and decline positions. It can also be easily stored upright for those tight on space. It’s $450, but only has a weight capacity of 600 pounds. 

Marcy Multi-Position Workout Utility Bench: The maximum weight capacity of this bench is only 300 pounds, so we can’t see how many home gym owners would find use out of this bench. That aside, it does offer incline and decline adjustment positions, and can fold flat for easy storage. 

Weider Platinum Standard Weight Bench: It’s ironic that a product named after the man who popularized bodybuilding is, to put it frank, not one we’d recommend for bodybuilders. This bench has a 410-pound weight capacity, is made with cheap materials, and only comes with a 90-day parts and labor warranty. 

Escape Fitness Multi Purpose Fitness Station Deck: This “bench” (a term we use lightly) is fine if you’re someone who’s focused on bodyweight or bootcamp-style workouts, but it’s not one we’d suggest for those interested in strength training. It can be turned into a ramp, comes with resistance band pegs, and internal storage. 

NordicTrack Workout Bench: To be honest, there’s not that much information about this bench online but the few reviews we were able to find were not complimentary. Users complained of difficult assembly and an unstable finished product. 

Everyday Essential Steel Frame Flat Weight Training Bench: If you really need a weight bench and don’t want to spend a lot of money, this $40 bench should get the job done. It’s rated for 600 pounds, and according to online reviews holds up pretty well during use.  

PASYOU Adjustable Weight Bench: At just a little more than $100, this bench offers incline and decline adjustments and can reportedly hold up to 500 pounds. And with close to 7,000 5-star Amazon reviews, it seems to have a lot of fans. One reviewer said it pretty bluntly: “Holds Thicc Boys.” 

Rogue Combo Rack: While this is a heavy-duty, quality combo of a bench and a squat rack, the $3,000 price tag was just too much for us to get past.

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.

Weight Bench Exercises

So you have your weight bench—now it’s time to put it to use. Certified personal trainer and GGR performance editor Anthony O’Reilly has picked his top five weight bench exercises to get the most out of your newest piece of home gym equipment.

Bench press

The bench press is a classic because it’s effective, pretty simple to do, and can be done with multiple pieces of equipment. While it’s most commonly done with a barbell and weight plates, you can take the same principles and use dumbbells or kettlebells. We’ll go through our tips for a barbell bench press, since it’s the most common.

How to do it:

• Lie on your bench and place your feet on the floor, making sure your eyes are parallel with the bar.
• Grab the bar with your arms slightly more than shoulder-width apart, breathe in, engage your core, and bring your shoulder blades together as you lower the bar to your chest (most people go for the nipple line, but do what feels comfortable for you).
• Hold for a second, and push the bar back to its starting position.
• Inhale on the descent, and exhale on the ascent.
• Repeat

One-arm dumbbell row

One-arm dumbbell rows allow you to target your back muscles and are a unilateral exercise, which allows you to target one side of your body at a time. These can be beneficial for correcting strength or muscle imbalances, so you’ll often see professional bodybuilders doing these types of movements.

How to do it:

• Put your knee and hand on a weight bench. Place the other leg to the side and grip a dumbbell with the hand not on the bench.
• Put your back in a neutral position and hold the dumbbell with a neutral grip (palm facing in).
• Row the weight up the side of your body until you feel your back muscles contract.
• Pause, then lower the weight to the starting position and repeat for as many reps as needed.
• Repeat with the other side.

Bulgarian Split Squats

Weight benches are often thought of as a piece of equipment for upper-body exercises, but they can serve a purpose during leg day as well. Bulgarian split squats are one of the most grueling yet muscle-building exercises that personal trainers love to “punish” their clients with (trust us, the gains and mobility improvements will be worth it).

How to do it:

• Have your back facing a flat weight bench. Place two moderately heavy dumbbells in your hand.
• Place one foot on the bench, and bend your front leg to slowly descend until your front knee reaches a 90-degree angle.
• Pause, then push with your front heel to the starting position.
• Repeat on the other side.

Dumbbell Pullover

The dumbbell pullover was a staple of Arnold Schwarzenegger’s workouts when he was in the midst of his legendary Mr. Olympia run. It’s great for targeting upper-body muscles like your pecs, lats, triceps, and serratus anterior, on top of being great for shoulder and core stability.

How to do it:

• Lie on a flat bench with your head just at the end, ensuring your knees are at a 90-degree angle and your core is engaged.
• Keep your shoulders and knees parallel with each other with your elbows softly bent, and lower your arms behind your head.
• Lower the weight to your desired depth, and pull it over back to the starting position.

Triceps dips

The best part of triceps dips is that they don’t require any extra equipment. All you need is your body weight and the bench to target your arms.

How to do it:

• Sit on the edge of the bench with your feet on the floor. Place your hands on the bench shoulder-width apart with your fingers facing frontward.
• Walk your feet forward.
• Bend your elbows to a 90-degree angle, then push back up to the starting position.

Best Weight Benches FAQs

References

1. 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

Anthony O'Reilly, CPT, CNC

Anthony O'Reilly is a NASM-certified nutrition coach and personal trainer whose work has been featured in Muscle & Fitness and BarBend, and previously was an award-winning reporter and photographer for newspapers on Long Island and Queens, NY. After spending most of his life overweight, he dropped 80 pounds and took control of his health and fitness. Outside of work, he still enjoys Little Debbie cakes but offsets them with rigorous hikes and workouts. He's an avid Manchester United supporter, through thick and thin.