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Expert Contributor Chris Mohr, PhD, RD
Expert Verified by Dr. Jen Roper, PhD, CSCS
Reviewed by Amanda Dvorak, CPT
Fact Checked by Kelly Uhler
We tested over 50 flat and adjustable weight benches to analyze their construction, material quality, stability, and versatility.
Our product testers include certified personal trainers, weightlifting coaches, CrossFitters, and other home gym experts. We also consulted with a PhD in Exercise Physiology and a PhD in Physical Education, Sports and Exercise Science.
The best home gyms feature a few staple items to build muscle and strength, including a squat rack , a barbell, some dumbbells , and of course, a weight bench. As an ISSA-certified personal trainer and longtime rugby player, I can attest to how much of a difference having a high-quality weight bench makes in achieving your physique and performance goals . However, not all benches provide the same level of stability, versatility, or functionality.
To help you find the right fit, our team tested more than 50 models across categories such as value, construction, stability, and workout performance. From full FID benches to flat benches, we thoroughly evaluated a wide range of options so lifters with different budgets, training styles, and fitness goals can select the one that suits them best.
Between its attractive price point, excellent build quality, and the number of adjustment options, the REP Fitness AB-4100 earns the nod as our best overall adjustable weight bench. You can learn more about its features and how it held up during testing in our review below.
The budget-friendly Flat Weight Bench by Titan Fitness takes top honors in our best overall flat weight bench category. Not only is it affordable, but it’s also built to IPF standards with a weight capacity of 1,000 pounds, making it a great choice for home gym owners looking to build maximum strength.
Built in the same vein as the popular AB-5200 model, the REP Fitness AB-4100 has a smaller pad gap, lighter design, and lower price tag.
With a smaller pad gap, lighter design, and lower price tag, the REP AB-4100 offers even more value than its well-known cousin, the AB-5200. For about $100 less, you get the same number of back pad adjustments (seven) and seat positions (three), the same high-quality vinyl, and the same sturdy construction that earned 4 out of 5 stars from our lead product reviewer.
“Varying the angles of the bench during a bench press and other exercises activates different muscles around the chest and surrounding areas. Having a bench that can offer more seat adjustments is a simple yet effective strategy that offers more potential with just one additional tool, giving the user more bang for the buck in their home gym.” ( 1 )
Chris Mohr, PhD, RD, Expert Advisor
Built to International Powerlifting Federation (IPF) standards, the AB-4100 measures 17 inches tall—one inch lower than the AB-5200. This provides an advantage for shorter lifters. They should have no trouble planting their feet into the ground for maximum leg drive during bench presses, flyes, and other exercises.
REP designed the AB-4100 so that it has a pad gap of just 1.57 inches, which is fantastic for an adjustable bench. By comparison, the AB-5200 has a two-inch gap that may lead to discomfort for some users.
Made from seven- and 14-gauge steel, the AB-4100 has a listed weight capacity of 700 pounds. While that’s lower than some other models on this list, our tester is confident the AB-4100 can handle even more weight due to its tripod design.
A short leg in the front with a wider leg in the back helps keep the bench stable, which led to a score of 4 out of 5 stars in this category. If you don’t want to leave it out all the time, you can use the upgraded front handle to easily maneuver this 85-pound bench. You can even store it upright using the built-in storage post.
Available in seven colors—metallic black, matte black, red, blue, army green, purple, and white—you have ample flexibility to make the AB-4100 fit the aesthetic of your current setup. I own the similarly built AB-3100 with a red frame. The red steel provides a bright pop of color against the black horse stall mat flooring and black tapestry hanging on one of the walls of my home gym .
While our tester experienced no issues using the ladder-style adjustment system, he noted that the knobs could be of better quality. However, it was more of a minor callout than a major issue.
“One of the only things I don’t like about this bench is that the knobs on the adjustment feel cheap,” he said. “But I doubt most people will be as bothered by it as I am.”
In addition, the foam padding underneath REP’s CleanGrip vinyl was “a little too firm” for his taste, which led to a rating of just 3.5 out of 5 stars.
Still, the AB-4100 offers a solid combination of features and build quality at an affordable price point of $400. Throw in free shipping and a rock-solid warranty that covers the frame for 10 years and you have a solid weight bench. Overall, it earned 4.5 out of 5 stars for value from our team.
There are no third-party reviews for the AB-4100. But the AB-3100, the model one step down from the AB-4100, has over 200 reviews on Amazon with an average rating of 4.7 out of 5 stars. Overall, customers describe it as a high-quality bench and like its sturdiness, comfort, and adjustability.
“Solid, sturdy bench. The padding is top notch, non slip material. Nice, thick and comfortable padding. Very easy to adjust. Very easy to assemble. You will never need to buy another bench.”
Richard I., verified Amazon customer
“The bench is plenty wide without being bulky or burdensome. The material is grippy unlike your slick commercial gym benches, and offers a pretty wide array of incline options (bench does not decline), and the peg and hook system to change between levels is quick and easy vs the pin systems I’ve used in the past,” wrote an Amazon customer with the username “LSTIII.”
A handful of negative reviews from Amazon customers mentioned that the bench they received was wobbly, and cited other possible quality control issues.
Built from heavy-duty steel, the Elite Series Single Post Flat Bench by Titan Fitness features a single-post design that provides excellent stability during your lifts.
Boasting a 1,000-pound weight capacity and an enticing price tag, the Titan Fitness Elite Series Single Post Flat Bench is a good choice for home gym owners who don’t need incline or decline angle options. For just $170, you get a sturdy bench made from 11-gauge steel (our preferred choice for frames) that complies with IPF standards and only weighs 56 pounds.
Furthermore, Titan separates itself from similarly-priced competitors by including rear wheels and a knurled handle on the front for easy maneuverability and upright storage. These features helped the bench earn 5 out of 5 stars from our product testers for value.
Our best overall flat bench stands out for its excellent stability, which stems from a smart engineering decision by Titan. The four-post design on the previous model of this flat bench made it difficult for some people to get their feet in the right spot. However, the current version features a single-post design that allows lifters to get optimal leg drive.
Titan also built this bench with rubber grip pads on the feet to prevent sliding—a user-friendly touch that adds another layer of stability and security.
While the quality of the welds, vinyl, and packaging may not be on par with some premium brands, it’s tough to pass on such a well-priced piece of weight-training equipment.
“In terms of ‘getting the job done,’ it pretty much hits every checkbox.”
Although Titan has received criticism for shipping issues in the past—including missing pieces and broken packaging—the company has improved in that area in recent years. Amanda Dvorak, an editorial team member, has bought several pieces of equipment from Titan since 2021. She’s never had an issue with damaged packaging or missing items.
Ultimately, if you need a flat bench to perform exercises like bench presses, pullovers, and triceps extensions, this model will get the job done without taking a huge bite out of your home gym budget.
There is a single review for the Single Post Flat Bench on Amazon with 5 stars. The verified customer, Wally, wrote, “A nice sturdy bench. Just the right height and the cushion and width are good also. I definitely recommend.”
The PRx Profile Flat Folding Weight Bench can quickly go from supporting your weightlifting efforts to being tucked away against the wall in a single motion.
If you’re willing to sacrifice some wall space, you can have a weight bench that allows you to save all-important floor space. Made from alloy steel, the PRx Profile Flat Folding Weight Bench has a compact footprint of 45” L x 12” W x 19” H.
The length, in particular, puts it on the lower end of the industry standard of 45-50 inches. But for home gym owners with limited room, this design will help preserve precious real estate for your other equipment.
According to Jen Roper, PhD, a professor of health and human sciences at Loyola Marymount University, a shorter bench is also better suited for smaller individuals and/or women.
What makes this model from PRx particularly valuable is that it can be folded flat when not in use. Giving it 5 out of 5 stars for dimensions, our product reviewer highlighted how this bench accomplishes multiple feats by providing a sturdy platform for bench presses “without taking up an ungodly amount of space when no longer in use.”
Despite padding that proved slightly uncomfortable, this bench still earned 4 out of 5 stars for stability from one of our testers. Still, given its $400 price point, we would like the vinyl and padding to be of a higher quality.
To take advantage of the space-saving design, you’ll have to drill a few holes in your wall. PRx includes all the mounting hardware you’ll need to permanently affix the bench, which should make for a fairly seamless installation process. Once you’ve mounted the bench, you’ll be able to use it for strength training and fold it up when you’re done to create more room in your garage or gym space.
Although we wouldn’t deem this the highest-quality model based on the build materials, the convenience of a foldable bench could make the cost well worth it if you’re concerned about space.
Also, keep in mind that the PRx works best with a wall-mounted squat rack, as this will provide the most secure setup. So, you may need to invest in a different rack to take full advantage of this foldable bench.
On Amazon, this bench has compiled an average rating of 4.2 stars across 34 reviews. Customers says the bench works well and folds up easily, though the installation may prove tricky.
“I didn’t want a bench that is difficult to store. This bench folds right up into the wall with ease. Once the studs are found (the most difficult part) it’s easy to install!”
One verified buyer with the username “LRG” left a 3-star rating and touched upon some potential drawbacks.
“It didn’t fold completely flush against the wall and it’s kind of awkward lifting it up,” the reviewer wrote. “Also, the piping around the edges started separating during installation, as they are stapled in and not sewn in.”
Designed for seated and horizontal free weight exercises, the Eleiko Flat Bench has bolt down holes for added stability, rubber feet and end caps to protect your floors, and a knurled handle and wheels for effortless portability.
If you’re looking to take your current setup to the next level, the Eleiko Flat Bench will add a luxurious touch to your home gym. Designed and manufactured by a company known for producing high-end fitness equipment, we’re confident that this premium-priced bench will deliver an excellent workout experience.
This model from Eleiko boasts many of the same features we see in other top-rated flat benches. With a footprint of 51.46” L x 23.86” W x 17.32” H, it meets IPF specifications so your training sessions mimic a competition feel. Meanwhile, the single-post design in the front and bolt-down holes in the back provide an ultra-stable environment for your lifts. Rubber feet and end caps also enhance the stability and protect your floors.
Fitted with a fully knurled chrome handle and rear wheels for portability, you shouldn’t have any trouble moving this 49-pound bench. Plus, Eleiko made this bench with no loose parts and smooth cushion-to-frame integration for added user-friendliness.
Available in either black or charcoal, the bench is also available in two cushion styles. For $830-$835, depending on color, you can get their proprietary polyurethane cushions that are hygienic and durable. Since this type of surface doesn’t soak up sweat, salt, or other particles, you can easily wipe it down after use. This option also provides more of a modern aesthetic.
On the other hand, you can go for a more traditional look and feel with Eleiko’s Skai cushions. Described as “supple” on the company’s website, they should still wear well. However, the lower price tag of $755 may come with a lower level of durability with these cushions.
Besides the cost, one other knock against this bench is its training weight capacity of 770 pounds. While most lifters won’t ever approach that number, several other benches—including the Titan Elite Series Single Post Flat Bench—have a higher weight capacity and a lower price tag.
With a lightweight four-legged design and a 661-pound weight capacity, the Bells of Steel Flat Utility Bench is a cost-effective option that can work well for home gym owners who aren’t ready to invest $400-plus on a flat bench.
Economical and lightweight, this model by Bells of Steel is a terrific option if you don’t have a ton of money to spend but still want to lift at home. With an affordable price tag of just $150, the Flat Utility Bench can serve as a starting point for your gym setup, allowing you to build strength from a stable platform.
Featuring 2” x 2” steel tubing with a matte black powder coat finish, this budget-friendly bench only weighs 37.2 pounds. However, part of the tradeoff with a lower price is lower-quality build materials. Rather than 11-gauge steel, the frame uses 14-gauge steel, which contributes to the bench’s below-average weight capacity of 661 pounds. A four-legged design makes it difficult to get your feet in the ideal position to generate power from the ground.
In addition, although the bench weighs less than many other models we’ve tested, it doesn’t have rear wheels or a front handle for easy transportation. It earned 3.5 out of 5 stars for portability. However, our tester noted that most people should be able to pick it up and move it when needed.
On the plus side, Bells of Steel impressed us with the two-inch padding on this bench. Described as “grippy and thick” by our reviewer, it should keep you well-supported as you work on dumbbell presses, step-ups, or other exercises in your routine.
This budget bench is ideal for the weekend warrior or those who perform circuit training and don’t use heavy loads. Its no-frills design will allow you to train with light to medium weights at home—just don’t expect to be blown away by how it looks or feels.
Instead, look at it as a budget-friendly investment that’ll bring functionality to your gym space.
The Force USA Pro Series FID Bench offers excellent versatility by providing eight backrest positions and six seat positions, along with a high weight capacity of 992 pounds.
Combining a flat bench, incline bench, utility bench, decline bench, and abdominal bench into a single formidable unit, the Force USA Pro Series FID Bench can be your gateway to maximum gains.
This type of workout bench provides the most versatility, as you can go from doing incline flyes to decline sit-ups to flat bench presses using a ladder-style adjustment system. You can even use it for decline bench presses, which activate the lower pec muscles more than flat or incline bench presses. ( 2 ) With eight backrest positions that let you go from -10 to 75 degrees and six seat adjustment options, you have nearly endless possibilities to program a challenging full-body workout.
“The ability to offer a decline angle, among many other positions with the bench being upright, can certainly be of benefit. Scientific research, along with years of anecdotal research from lifters across the globe, shows that different body angles can be a benefit to different muscle groups.” ( 3 )
Chris Mohr, PhD, RD, Expert Advisor
Rated for 992 pounds, the Pro Series FID Bench is built to last using heavy-duty steel tubing, commercial-grade bolts, and high-grip, ultra-dense foam padding. Commercial-grade upholstery with rip-stop mesh backing will also withstand repeated use and provide a grippy surface.
Based on our experience with the similarly built Commercial FID Bench (which has a weight capacity of 1,300 pounds), we’re confident the Pro Series FID Bench should last for many years, if not decades. Plus, Force USA stands behind its benches with a limited lifetime structural warranty.
Between its solid construction and ample adjustment options, the Pro Series FID Bench provides a ton of value for $500. Force USA also offers free shipping, a 30-day money-back guarantee, and a 10% military and first responder discount.
Unfortunately, this bench only comes in black. Unlike the REP AB-4100, you don’t have a chance to personalize your gym by choosing a unique color. However, that’s a minor concern that shouldn’t stop you from considering this durable FID bench backed by an excellent warranty policy.
Despite weighing just 17.2 pounds, the Flybird Foldable Flat Weight Bench boasts a high weight capacity and compact footprint at a cheap price point of about $95.
For less than $100, the Flybird Foldable Flat Weight Bench brings an intriguing package to the table. Despite weighing just 17.2 pounds, it has a listed weight capacity of 1,000 pounds. The weight limit is on par with heavier, more expensive benches like the PRx Profile Flat Folding Weight Bench and the Titan Elite Series Single Post Flat Bench.
Considering the Flybird Foldable Flat Bench also folds up for easy storage, you get excellent value for the price.
Although our team has yet to take this Flybird model through a workout, we’ve had positive experiences with the company’s adjustable bench, which earned an overall score of 4.4 out of 5 stars.
The flat version should work well for home gym owners and fitness enthusiasts with limited space. It already has a small footprint (45.3” L x 11.8” W x 16.9” H), and when folded up, the height reduces to just eight inches. You can store it in a closet, under your bed, or in your garage when not in use and quickly pull it out and set it up when it’s time to train. Since it doesn’t require attachment to a wall, it’s ideal for apartment dwellers who want a small home gym but are trying to avoid drilling holes into walls.
“The flat version is convenient for those with limited space. However, this bench doesn’t offer any variety of adjustments for the back pad, which can be effective for progressive overload and activating different muscles during various lifts.” ( 4 )( 5 )
Chris Mohr, PhD, RD, Expert Advisor
You can purchase the Foldable Flat Weight Bench on its own, or pair it with a set of Flybird adjustable dumbbells for the ultimate space-saving strength-training starter kit. The 55-pound dumbbell option costs just over $440. The 25-pound option checks in at about $300.
Or, you can get a package that includes the bench, dumbbells, kettlebells, barbells, and push-up stands. The 50-pound version costs $263.76, the 70-pound version costs $303.76, and the 90-pound set costs $343.76.
One knock against Flybird: The company only offers one year of warranty coverage for this bench, which is below par for the industry.
On Amazon, this 1,000-pound-capacity Flybird Foldable Flat Weight Bench and the 600-pound-capacity version have a combined rating of 4.6 out of 5 stars with 1,293 reviews. Despite weighing just over 17 pounds, it’s routinely described as sturdy and high-quality by customers.
“It was super easy to set up (took <5 minutes) and it’s lightweight enough to move around wherever I need it. It also folds flat for closet storage but I haven’t needed to fold it up yet since it’s so easy to move against the wall…Overall, I’m kind of obsessed with this bench and it’s the perfect price point, size, and weight for my tiny home gym!”
Kendra T., verified Amazon customer
“A very simple and solid design. Main complaint would be the feet are no wider than the bench. Perfectly usable but I would be cautious about using heavy weights as I fear stability problems on the edge of your strength,” wrote a verified Amazon customer named Craig.
Some customers who left lower ratings describe the bench as “wobbly” and say the folding mechanism is not quick to use.
“I was expecting a simple fold and unfold locking mechanism, but this is much more challenging. You have to screw and unscrew a bolt on both sides and then screw it back in before storing,” wrote a customer named Kennady.
The Fringe Sport Econ Adjustable Bench offers a wide range of training possibilities for both beginners and experienced lifters. Although the seat and back pads don’t adjust independently, you’ll still have plenty of versatility to work at different angles.
If you’re new to strength training, it makes sense to invest in an adjustable bench. A flat one doesn’t offer the same level of versatility. The lack of variety limits your ability to build strength, muscle, and knowledge of different exercises. At just under $400, the Fringe Sport Econ Adjustable Bench represents a good value based on its features. Some noteworthy highlights include a convenient handle and wheels for moving it around your training space.
With a listed weight capacity of 1,000 pounds, this bench can be utilized by both beginners and more experienced lifters for a wide variety of movements. If you follow progressive overload principles, you can ramp up the intensity over time and inch closer to achieving your strength and hypertrophy goals. ( 6 )
However, unlike other adjustable benches on this list, the back and seat pads don’t adjust independently. Rather, when you adjust the back of the bench, the seat adjusts along with it. This can present problems when doing seated exercises, as you may not be able to set the seat at a proper height for your leg proportions.
In total, there are seven positions ranging between 0-90 degrees. Exercise physiologist Chris Mohr, PhD, RD, says using an adjustable bench like this one is an effective strategy to engage different muscle groups with just one tool. ( 5 )
“The simple adjustment from 30 to 45 degrees, for example, can activate different areas of the chest, triceps, and shoulders, offering a more well-rounded program.”
Chris Mohr, PhD, RD, Expert Advisor
Using an adjustable bench like this one, you can further enhance the development of your chest muscles by using dumbbells. ( 7 ) This is due to the dumbbells allowing for a greater range of movement than you can achieve with a barbell.
Fringe Sport also went in a different direction by designing this bench with a pull-pin adjustment system rather than the ladder-style systems you’ll see on other adjustable benches. In my experience, this can lead to some wobbling and less stability, especially when using heavier weights.
For less than $150, the Core Home Fitness FAB100 gives you the ability to adjust the back or seat pads in a number of ways. Plus, this budget-friendly bench also includes a removable leg bar for decline dumbbell and abdominal training.
While this bench won’t be your workhorse forever, you can certainly use it to develop upper- and lower-body strength, as well as your core. Designed by the aptly named Core Home Fitness, the FAB100 gives you plenty of options to train at different angles using a quick-action, pull-pin adjustment system. It also comes with a padded leg extension attachment for decline dumbbell and abdominal training.
The back pad can go from -30 to 90 degrees—a wide range that opens the door to countless exercises.
“This means you have the ability to activate different muscles and muscle groups with one simple tool. One study published measured the influence of the bench angle on muscle activation and found greater chest activation with 30 and 45 degree angles versus flat bench conditions. This doesn’t mean the flat bench press is ineffective, but instead suggests unique angles offer different opportunities for stimulating muscles.” ( 4 )
Chris Mohr, PhD, RD, Expert Advisor
Meanwhile, you can adjust the seat from 0, 10, 20, and 25 degrees. Compactly built with a footprint of 55” L x 16” W x 19” H, the FAB100 folds down for easy storage, reducing its dimensions to just 28” L x 13” W x 10” H.
Core Home Fitness states it uses commercial-grade, high-density foam padding on this $140 bench. The company also claims to use durable faux leather to cover the backrest and seat.
Our team has tested other equipment made with faux leather, including the Flybird Adjustable Bench and the Flybird Multi-Functional Roman Chair. The former earned 2.5 out of 5 stars for foam and covering. Our reviewer noted that the covering felt “super slick” and the foam was “not super firm.” The latter earned 3 stars for the same category, as our tester predicted that the foam would “wear out over time versus keeping its shape.”
Based on its design and build materials, though, you shouldn’t expect this bench to be the most stable. Plus, the adjustment system won’t be as secure as the ladder-style system on higher-end benches. But if you’ve got limited funds and want some flexibility with your workouts, the FAB100 is an affordable solution. It even comes with an impressive 10-year frame warranty.
A patented, stand-alone bench press station, the Rogue Fitness Monster Lite Competition Bench features Westside hole spacing, laser-cut numbering, and a set of stabilizing base tubes with rubber feet to prevent imbalances.
A standalone bench press station constructed with a pair of 3” x 3” 11-gauge steel uprights and a set of Rogue J-cups, this beast of a bench is tailor-made for powerlifters and those who like to train heavy.
The Monster Lite Competition Bench also features the same Westside hole spacing and laser-cut numbering you’ll see on Rogue’s full-size squat and power racks. These design choices allow you to add on accessories like band pegs, spotter decks, and safety spotter arms. The uprights are spaced 43 inches apart, and the bench’s overall footprint of 53.5” L x 49.5” W x 57.75” H makes it well-suited for a small garage gym.
Tipping the scales at 158 pounds, this isn’t a bench you should plan on moving around much. However, you can use it to develop maximum strength on the barbell bench press—a core lift for most gym goers. To help you keep the apparatus firmly in place, Rogue includes a set of stabilizing base tubes with rubber feet to fortify the platform and prevent any wobbling or movement during training.
Be prepared to pay a premium to secure this pro-level bench that’s built in the USA. The Premium Textured Foam pad option, which includes debossed Rogue branding, costs $670. Upgrading to the Competition Fat Pad or Thompson Fat Pad will cost you another $25. Compared to other benches on the market, the Rogue Monster Lite Competition Bench falls on the expensive end and certainly isn’t a budget-friendly option.
The Premium Textured Foam pad measures 47” L x 12” W x 2.5” thick and weighs 20 pounds. The Competition Fat Pad is three inches longer, a half-inch wider, two inches thicker, and 4.5 pounds heavier. This can help provide more stability for those working with heavy loads. Meanwhile, the Thompson Fat Pad adds two more inches of width, along with an additional 5.5 pounds of weight.
Weight Training Equipment If you’re committed to becoming highly proficient in the bench press, investing in a bench with a rack will allow you to train intensely and safely—especially if you take advantage of Rogue’s range of Monster Lite accessories.