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Strength training—a.k.a loading your muscles with extra weight—is arguably one of the best types of exercise for your body. Besides (obviously) making you stronger, it can increase your metabolic rate so you burn more calories throughout the day, lowers your risk of injury, improves heart health, helps regulate blood sugar levels and can even boost your mood—all of which guarantee a better quality of life.
One of the most fundamental pieces of strength training equipment is a weight bench. Whether you’re using an adjustable weight bench, incline or decline bench, or flat bench, you can target muscle groups all over your body with exercises like chest and overhead presses, skullcrushers, rows and more.
The right weight bench for you will depend on how heavy you’re lifting, how much space you have and how versatile your training routine is. These are our top picks for anyone looking to make gains at home.
Our Picks for the Best Weight Bench
- Best Overall: Rogue Fitness Adjustable Weight Bench 3.0
- Runner Up: NordicTrack Workout Bench
- Best Adjustable Weight Bench: REP AB-4100 Adjustable Weight Bench
- Best Foldable Weight Bench: FLYBIRD Adjustable Weight Bench FB139
- Best Flat Weight Bench: Force USA Heavy Duty Commercial Flat Bench
- Best Stowable Weight Bench: Bowflex 5.1S Stowable Bench
- Best Budget Flat Weight Bench: Get RXd Competition Econ Flat Bench
- Best Budget Adjustable Weight Bench: ProForm Carbon Strength Adjustable Bench
- Best Adjustable FID Weight Bench: Titan Fitness Max Adjustable FID Bench
- Best Olympic Weight Bench: Marcy Olympic Weight Bench MD-857
- Best Overall Budget Weight Bench: Fitness Reality 1000 Super Max Weight Bench
Making gains in the gym is all about varying the ways you challenge your muscles—and the Rogue Adjustable Bench 3.0 allows for 30 different potential configurations, with ten incline positions (from zero to 85 degrees) and three seat positions (zero, 15 and 30 degrees). Whether you’re on your back for presses, seated for curls, or on your stomach for rows, you’ll feel supported all over—not just because the upgraded 11-gauge steel frame can handle up to 1,000 pounds, but because the comfortable vinyl back and seat pads have less than a one-inch gap between them in any position.
- Improved adjustable arm for quicker configuration changes
- Collapsible design that features a built-in upright storage stand, pull handle and wheels
- Frame comes with a lifetime warranty
- Vinyl pad is less durable than the Premium USA Textured Foam Pad, which costs $160 extra
- Upholstery comes with a short, 90-day warranty
- Requires tools for assembly
At half the price of Rogue’s bench, NordicTrack’s Workout Bench is a rock-solid option for those wanting to save some cash without sacrificing versatility. Switch between five different incline settings, two decline settings and a fully upright position to hit all your major muscle groups. The bench supports up to 610 pounds; those with larger frames can rest easy against the 34-inch pad made from two inches of high-density foam, and likely won’t be bothered by the 3.5-inch gap between the seat and backrest (although smaller bodies might feel less comfortable).
- Adjustable design allows for total-body workout options
- Built for larger frames
- More affordable
- Not collapsible or easy to store out of sight
- Time-consuming assembly process
- No leg bar for extra stability during certain exercises
The REP AB-4100 Adjustable Weight Bench easily shifts between seven back positions (ranging from zero to 85 degrees) and three seat positions (zero, 10 and 20 degrees) using a ladder-style system similar to what you’d find on a poolside lounge chair. Weighing in at just 85 pounds, the device isn’t quite as easy to move around as a pool chair, but it’s made from heavy-duty seven- and 14-gauge steel that’s built to support up to 700 pounds. Even at maximum capacity, the grippy vinyl material that covers the foam on the 36-inch backrest and 13-inch seat pad prevents slipping and sliding as you break a sweat.
- Comes in seven color options
- Built-in upright post allows for easy storage
- Minimal pad gap, at 1.57 inches
- Doesn’t have a decline option
- Requires assembly
Not everyone has the space at home to keep a heavy-duty bench out 24/7. The FLYBIRD Adjustable Weight Bench FB139 is made from commercial quality steel pipe and has a weight capacity of 600 pounds—and yet the bench itself weighs just under 22 pounds and folds down to 16 by 31 inches, making it easy to stow under a bed or in a closet. It also has six back positions and four seat positions. A durable vegan leather cover and almost two inches of soft foam offer impressive support for a collapsible bench.
- Foldable for easier storage
- Leg bar for added stability during exercises
- Delivered fully assembled
- Only accommodates users up to 5’9”
- 16.5-inch height is slightly lower than the International Powerlifting Federation-recommended 17 inches
Not everyone needs a bench that inclines and declines, and there are plenty of benefits to be had from a simple, no-frills flat option like the Force USA Heavy Duty Commercial Flat Bench. Heavy lifters will appreciate the thick steel tubing and commercial grade bolts that give this bench a weight capacity of 1,700 pounds—higher than any other on this list. There’s a lifetime warranty for the frame, but the padding will likely last nearly as long—it’s made from commercial grade upholstery with rip-stop mesh backing that prevents rips and tears no matter what you throw at it.
- 1,700-pound weight capacity
- Extremely durable upholstery
- Small footprint (43” x 20” x 17”)
- Difficult to move
- No incline or decline options
Another space-saving option, the Bowflex 5.1S Stowable Bench folds up to half its size when you’re not using it and comes with transport wheels that make it easy to move out of sight. When you are ready to lift, you can transition between two seat positions and six different adjustment angles (30, 45, 60 and 90 degrees, flat, and -20 degree decline) using a simple pull-out pin like you’d find on cable machines at the gym. Bowflex is known for the solid construction of its products, and this bench—made from commercial-grade steel and with a load capacity of 600 pounds—is no exception.
- Folds to reduce its footprint by more than 50 percent when not in use
- Includes a removable foot pad for stability
- Sturdy and durable
- Comes with 15-year warranty
- Large gap between the seat and back pad that shrinks as the incline increases
- Large footprint (61.3” × 28.1” × 49.5”) when in use
The Get RXd Competition Econ Flat Bench may be cheaper in price, but that’s no dig against the quality. This sturdy model is made from approximately 14-gauge steel and is capable of supporting 850 pounds. It also features a tripod design—meaning the front foot is a single post rather than two separate feet—which helps with foot placement and leg drive so you can lift with more power. Choose from three pads; the standard is 2.5 inches thick, but you can go thicker and/or wider if you prefer. Either way, the grippy vinyl on the surface prevents slippage.
- Built-in handle and wheels for portability
- Sturdy and durable yet affordable
- Choose from three padding options
- Does not fold and requires purchase of Flat Bench Vertical Stand for vertical storage
- Large footprint (54.4" x 23.2" x 16.7"-18.7")
When you’re hauling heavy weights overhead, you don’t want to skimp on a bench that might not be up to the task—but you also don’t have to pay top dollar. The ProForm Carbon Strength Adjustable Bench is a mid-tier model comparable to pricier options from other big-name brands (with more premium features than cheaper benches, like high-density support padding and box-stitched seats). Cycle through six seat positions and 11 back positions via a quick-set pin system. It can support 610 pounds, despite weighing 20 pounds less than the NordicTrack bench with the same load capacity.
- More than 60 combos of seat and back positions
- Compact footprint of 27 inches by 53 inches
- Premium features like high-density padding and box-stitched upholstery
- Includes a 30-day complimentary subscription to the virtual workout app iFit; however, it does not include any bench-specific workouts
- Bench height of 18”, which is on the higher end and may be difficult for shorter users
- Only a 90-day warranty
FID stands for Flat-Incline-Decline, and the Titan Fitness Max Adjustable FID Bench nails that trifecta with 10 possible bench positions and seven possible head/seat positions. The commercial-grade frame is rock solid, and while the telescoping spine (a curved piece of metal with holes in which you secure the angle using pins) isn’t quite as seamless as a ladder system (where the support beam slots into metal cutouts at different angles), it’s still simple enough to alter your angle between exercises—from 85 degrees to -15 degrees. When flat, there’s a large space between the seat and back pads that won’t be ideal for smaller users, but Titan is on top of the issue with the inclusion of a wedge to bridge the gap.
- Allows for up to 70 custom positions
- Removable foot bar for stability
- Sturdy steel construction
- 600-pound load capacity is lower than other models at this price point
- Large gap between seat and back pads when flat
- No vertical storage option
Most Olympic benches are two-piece sets, with the bench and barbell rack separate. The Marcy Olympic Weight Bench combines both into one solid, multitasking piece. The steel tube bench handles up to 600 pounds (the bars on the rack hold only 300), and includes an adjustable preacher curl pad for isolated upper body work and a leg developer for lower body training. Use the rack safely when solo thanks to spotter bars, and make sure you’re properly aligned no matter what muscles you’re targeting by adjusting the bench itself through four back positions via a pin-pull system.
- Combines rack and bench into one unit
- Spotter bars for safety
- Added features for targeting specific muscle groups
- Large footprint (83 inches x 47 inches x 60 inches)
- 600-pound load capacity is lower than other models at this price point
- Barbells and weight plates sold separately
It’s hard to imagine getting the same benefits a $600 bench offers in one the rings up at less than $200, but the Fitness Reality 1000 Super Max Weight Bench delivers where it counts. The tubular steel frame construction and triangle structure allow this lightweight yet stable bench to support up to 800 pounds. The adjustable backrest can be moved from a -20-degree decline to an 80-degree incline via 12 ladder-style increments, and there’s a detachable leg bar for extra stability. Oh, and it can be folded for easy storage. Sold.
- Lightweight (69 pounds) and includes built-in transport wheels
- Large seat (15.3 inches by 4.5 inches) for comfort and stability
- Very affordable
- No adjustable seat
- Thin cushioning (less than two inches)
What to Consider When Choosing A Home Gym Weight Bench
Ease of Use
Weight benches use different tools for adjusting the angles, including pins, ladders and locking mechanisms. Ladder systems, like what you’d find on a poolside lounge chair, are incredibly convenient and can handle extremely heavy loads. Pins are very common in gym equipment, but can be a little more difficult to maneuver depending on how high-end the product is.
Choose whichever option will require the least amount of effort on your end; changing the angle of the bench shouldn’t feel like part of the workout. Transport wheels and folding or storage features can also make a bench easier to use at home.
Benches need to be able to handle a user’s weight and the maximum amount of weight that the user plans to lift. Most quality benches can handle at least 600 pounds—generally 300 for the user and another 300 pounds of additional weight, although you should check the weight capacity breakdown for your specific weight bench. If you’re already on the heavier side—especially if you’re lifting heavy, too—make sure you opt for a bench that can handle higher loads. The more weight capacity a bench has, the higher the price tends to be; that’s because more premium materials are needed to keep the bench stable under stress.
The more adjustable a bench is, the more exercise options you’ll have. Ideally, the backrest will have a range of motion from flat to 90 degrees, and some benches also decline for certain exercises. Look for benches that have an adjustable seat, as well; if you’re playing with angles, you’ll want to make sure your butt isn’t going to slide on a flat seat before lifting.
Most benches are made from heavy-duty steel for a reason: When you’re loading them with hundreds of pounds, the last thing you want is a bench that might tip over or scoot out from under you. The heavier the bench, the more rock-solid it will feel during use, although some more affordable benches use a tripod design for stability without adding extra weight. In addition to the materials and design, look at whether or not a bench has rubber foot pads to keep it from slipping (and damaging your floor).
The majority of weight benches are made from metal, but not all metal is equal. When it comes to steel, the lower the gauge number (generally ranging from three to 30) the thicker it is and the stronger it will be, and steel tubing is stronger than steel pipe. Pay attention to the materials on the padding, too; padding is generally made from foams of differing thickness and density, which will affect your comfort level, and upholstery can be damaged much more easily than the frame.
A weight bench can be a big investment, so do your research on a company’s warranty policy. Many benches—even the affordable ones—come with 10 years to a lifetime warranty; there’s no need to choose one guaranteeing the frame for a year or less.
What Are the Benefits of Using A Weight Bench?
Maximum Range of Motion
To get the most out of any exercise, you need to make sure your joints and muscles can go through the full movement. For example, a floor bench press limits the amount of chest movement compared to a true bench press. On a bench, your feet should be firmly on the ground for stability and power purposes.
Can Be Used for Bodyweight AND Dumbbell Exercises
A bench is great for allowing full range of motion in dumbbell exercises that may be more difficult in a floor or standing position. But you can also use the bench as support for tons of bodyweight exercises like step-ups, split squats, triceps dips and incline pushups.
Best Weight Bench Exercises
Barbell Bench Press
Lie on a bench with feet flat on the floor and grasp a barbell with an opposing thumb grip (thumbs wraps around the bar) with your hands shoulder-width or slightly wider than shoulder-width apart. Lower the barbell toward your chest, until a slight stretch is felt in the pectorals. Press the barbell back up to the starting position by extending the elbows and contracting the chest.
Sit with your back against a back rest and place your feet firmly on the floor. Grasp two dumbbells and let your arms hang to your sides, palms facing forward. Keep your feet firmly placed on the floor and slowly bend each elbow in unison, bringing the dumbbells towards your chest. Slowly lower back to start.
Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight; make sure your hand is directly under your shoulder and your knees are positioned directly under your hips. Extend your right arm (holding the dumbbell) towards the floor. Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling the dumbbell upwards until you are unable to lift any further without rotating your torso. Inhale and gently lower the dumbbell to your starting position.
Position yourself just off the edge of the bench with hands shoulder width apart on the edge in good posture and knees at 90 degrees. Slowly lower your body by bending at the elbows and shoulders until your arm at the forearms creates a 90-degree angle, then push back to start.
Place your hands on the edges of a stable box or bench. Bend at the waist and keep your core tight. Keeping your gaze towards the bench, put a slight bend in your knees. Explosively jump, launching your body to the opposite side of the bench. Land on both feet and check your form. Again, make sure your core is braced. Repeat the movement, gaining speed as you advance.
Stand with feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Slowly step to place your right foot on a bench and push off with the trailing (left) leg to raise your body onto the platform, placing that foot alongside your leading (right) foot. Slowly load the weight of your body into your leading (right) foot and step backwards to place the trailing (left) foot on the floor in its starting position. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.
Assume a push up position with the body in a straight line from head to heel, feet hip to shoulder width, and hands 1.5-2x shoulder width elevated on a bench. Lower the chest toward the bench through a maximum range of motion until the chest is approximately a few inches off the bench or shoulders have reached elbow depth. Reverse the pattern and return to your starting position.
How Much Weight Should I Bench Press?
How much weight you should lift during any exercise will vary significantly depending on your fitness goals, current strength, past injuries and so on. If you’re not sure where to start, you should talk to a certified coach for a personalized fitness plan. No matter what your goals are, it's best to start light—begin with a weight that you can easily bench press for your chosen number of reps (you should feel like the final reps are a challenge, but not like you’re going to drop the weight), and increase gradually. For safety, make sure you have a spotter nearby.
What’s the Difference Between Adjustable Benches and Flat Benches?
Adjustable benches allow you to safely perform exercises from a flat, incline, decline and/or seated position. They generally include backrest positions at varying increments between zero and 85 degrees that can be used to make an exercise easier or more challenging. When these benches are flat, there can be a gap between the seat and back pads that may cause discomfort. Adjustable benches also tend to have foot anchors for stability during certain exercises.
Flat benches have an elevated, rectangular platform that’s set parallel to the ground and sits on a supporting frame with two legs. They have less bells and whistles than an adjustable bench, but also have no gap issues and can be more stable than an adjustable bench.
Is A Flat or Incline Bench Better?
Both benches are great at-home options. If you’re someone who lifts really heavy weights, the extra stability of a flat bench might be more stable underneath you. But if you prefer versatility in your strength training, an adjustable bench allows for many more exercises.
What’s the Difference Between Olympic and Standard Weight Benches?
An Olympic weight bench is considered “competition grade” and higher quality than a standard weight bench; it’s meant to support even the highest amounts of weight. You’ll generally find them in commercial gyms, and certainly don’t need one in your own home unless you’re a competitive weightlifter. Standard benches are not competition grade, and are generally those sold for at-home use.
Building a home gym can be intimidating, but a good-quality weight bench is an absolute staple. Figure out your budget, decide what type of training you’ll be doing and choose the bench that fits your goals.
Prices are accurate and items in stock as of publish time.