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Best Home Weight Bench – Adjustable Workout Benches Reviewed

last updated: Oct 30, 2020

An adjustable weight bench is a lifesaver for workout enthusiasts who aren’t able to get to the gym all the time. But a lot of really incredible adjustable weight benches pose a fairly vexing question: where do you put them when you’re not using them? Fortunately, there are several great portable weight benches that fold up and can be wheeled away after use.

In our detailed weight bench reviews, we found that current benches are created with highly innovative features. They redefine materials and design while keeping the same visual form that makes you want to train yourself on them. First, let's have a quick look at some of the best adjustable weight benches.

In a Hurry? The test winner after 7 hrs of research

icon
XMark XM-7630
96.2/100 our score
Style
96
Effectiveness
97
Size
97
Portability
96
Comfort
95
XMark XM-7630
Why is it better?

11-gauge steel frame

1500 lb total carrying capacity

7 position adjustable seat

3-way adjustable saddle

In a Hurry? Editors choice:
XMark XM-7630
Test Winner: XMark XM-7630
Amazon Link
Researched Sources
3
Researched Sources
Reviews Considered
10k
Reviews Considered
Hours Researching
7
Hours Researching
Products Evaluated
10
Products Evaluated
Sorting Options
Style Effectiveness Size Portability Comfort By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.2
Style
96 %
Effectiveness
97 %
Size
97 %
Portability
96 %
Comfort
95 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$349.00
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.2
Style
95 %
Effectiveness
94 %
Size
94 %
Portability
93 %
Comfort
95 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$255.00
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90
Style
90 %
Effectiveness
91 %
Size
90 %
Portability
89 %
Comfort
90 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$119.00
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88
Style
88 %
Effectiveness
89 %
Size
88 %
Portability
87 %
Comfort
88 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$169.99
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85.4
Style
86 %
Effectiveness
86 %
Size
84 %
Portability
85 %
Comfort
86 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$224.26
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.6
Style
85 %
Effectiveness
84 %
Size
84 %
Portability
85 %
Comfort
85 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$119.00
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84
Style
84 %
Effectiveness
84 %
Size
85 %
Portability
84 %
Comfort
83 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$450.97
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83
Style
83 %
Effectiveness
82 %
Size
83 %
Portability
84 %
Comfort
83 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$190.00
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.2
Style
82 %
Effectiveness
82 %
Size
83 %
Portability
83 %
Comfort
81 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$95.93
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80
Style
80 %
Effectiveness
79 %
Size
81 %
Portability
80 %
Comfort
80 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$139.99
#11
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79
Style
79 %
Effectiveness
79 %
Size
80 %
Portability
78 %
Comfort
79 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$196.75
#12
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
77
Style
77 %
Effectiveness
77 %
Size
76 %
Portability
78 %
Comfort
77 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$62.19
#13
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
75
Style
75 %
Effectiveness
75 %
Size
76 %
Portability
76 %
Comfort
73 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$89.99
#14
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
74.2
Style
74 %
Effectiveness
75 %
Size
74 %
Portability
74 %
Comfort
74 %
Price Comparison Last Updated (16.01.21)
Amazon Link
$124.20

14 Best Adjustable Weight Bench

1. XMark XM-7630

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.2
best weight bench XMark XM-7630 Adjustable
XMark XM-7630 2
Amazon Link
Style
96
Effectiveness
97
Size
97
Portability
96
Comfort
95
best offer for today
Amazon Link
$349.00
Pros:

11-gauge steel frame

1500 lb total carrying capacity

7 position adjustable seat

3-way adjustable saddle

Cons:

Too soft

XMark’s the spot where function and form blend. No time or attention is given to extra touches that don’t serve the larger purpose of creating a bench that exceeds your expectations by several degrees of magnitude. XMark benches are here to work.

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XMark XM-7630 is an easily adjustable weight bench, known for high durability, with a firm Duracraft seat upholstery and experience a great workout. You can do a range of exercises on this work out bench, starting with a vertical military press down to the most extreme decline position.

You can do grueling ab workouts on this bench and keep things going with quick and easy adjustments. Take a seat on the firm Duracraft upholstery and settle in for an experience. Start with a vertical military press and work your way down to the most extreme decline position.

Throw in some ab work for good measure and keep things going with quick and easy adjustment. XMark XM-7630 will accept whatever you can throw at it without skipping a beat.

2. Powerline by Body Solid

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.2
Powerline by Body Solid Flat Incline Decline Folding Multi Bench PFID125X
Powerline by Body Solid Flat Incline Decline Folding Multi Bench PFID125X 2
Amazon Link
Style
95
Effectiveness
94
Size
94
Portability
93
Comfort
95
best offer for today
Amazon Link
$255.00
Pros:

Foldable

Easy to adjust

Ships completely assembled

Cons:

Very narrow

The seat doesn’t adjust

If you need a real space-saver, this design from Body-Solid is a great choice. This heavy-duty bench is constructed for a wide variety of workouts, and then folds up compactly to store in a closet or even under your bed! Users love that this option is incredibly easy to adjust, and ships completely assembled! It has a narrower frame when compared to other designs, but it is solid enough for dumbbell and barbell work.

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The most notable feature of this option is that it is incredibly easy to adjust. Instead of using knobs, the backrest slides along a series of hooks. To make your adjustment, simply lift the bench up and slide it to where you need it. Another feature users love about this design is that it folds up completely flat to save on space when you need it.

Many foldable options are quite limited when it comes to weight capacity, but this solid design is made for some pretty heavy weights. The frame is easily able to support up to 800 pounds loaded onto the frame. That makes this design perfect not only for dumbbells but barbells as well (rack not included).

While the price tag may be a bit steeper when compared to some of the other designs out there, we feel that it is worth every penny. It boasts a strong and sturdy frame that doesn’t require any assembly right out of the box! Plus, it has a slightly higher weight capacity when compared to other foldable options.

3. Weider Platinum Strength

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90
Weider Platinum Standard Bench
Weider Platinum Standard Bench 2
Amazon Link
Style
90
Effectiveness
91
Size
90
Portability
89
Comfort
90
best offer for today
Amazon Link
$119.00
Pros:

Easy to adjust

16 adjustment positions

Tear-resistant vinyl

Affordable

Cons:

Limited weight capacity

Not made for barbell lifts

What we liked most about this budget weight bench is that it is incredibly versatile, easy to use, and clocks in at a price point that won’t break the bank. It is constructed from quality materials that hold up well over the years and has a slightly smaller footprint which is ideal for tight spaces. If you want something that is great for incline and decline sets at an affordable price point, this design is worth checking out.

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What we liked most about this design is that it is able to be adjusted to accommodate 16 different positions. With a wide variety of adjustment options, you can work to trigger different muscle groups with both incline and decline functionality. Plus, it’s super easy to move the seat up and down on a guide rail for quick drop sets.

The simple padded seat is coated in a sewn vinyl covering that is tear-resistant and works to wick away sweat and bacteria as you train. One downside of this design is that it has a slightly limited weight capacity that can hold up to 410 pounds. This makes it ideal for dumbbell work, but not for barbells.

If you are in the market for something that is easy to use and boasts a wide variety of adjustments to keep your workout fresh and engaging, this design from Weider is an excellent choice. We love that it is incredibly easy to use, and clocked in at a price point that won’t break the bank.

4. Flybird

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88
FLYBIRD Weight Bench
FLYBIRD Weight Bench 2
Amazon Link
Style
88
Effectiveness
89
Size
88
Portability
87
Comfort
88
best offer for today
Amazon Link
$169.99
Pros:

Adjustable back and seat

Foldable

2-inch padding

Cons:

Sits very high off the ground

If you are working with limited space, this design from FlyBird is a great choice. It is made from quality materials that help to support and comfort you as you train and boasts a smaller footprint that is able to be folded away compact as needed. We love that it boasts a very simple frame that works to get the job done without breaking the bank.

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The very first thing that we noticed about this design is that it has an incredibly soft padding that is 2 inches thick. A narrow frame allows for more range of motion to vary your workouts, and smooth beveled edges won’t dig into your skin during lengthy training sessions.

We also like that it is composed of thick steel tubing with a black powder-coated finish that is resistant to rusting. Users have the option to adjust the backrest to 7 different positions for varied incline and decline sets. What makes this design unique is that the seat is able to be adjusted to 3 different positions.

If you are in the market for something that is simple and effective, this design from Flybird is a great option. It boasts a smaller footprint than some of the other options that we have seen so far but doesn’t skimp on the quality of materials used. With a myriad of different position options, your workout will always stay fresh and engaging.

5. Powerblock Sport

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85.4
Powerblock Sport best workout bench for home
Amazon Link
Style
86
Effectiveness
86
Size
84
Portability
85
Comfort
86
best offer for today
Amazon Link
$224.26
Pros:

Arrives fully assembled

14 gauge steel construction

550 lb total carrying capacity

Five adjustable positions

Heavy duty steel frame

Cons:

Wobbly

Powerblock was founded almost 25 years ago and began as a maker of innovative dumbbells. Since then they’ve branched out and today make some of the best adjustable weight benches available.

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Powerblock is probably best known to the fitness community as a maker of dumbbells, but their benches and other equipment are worthy of note and, for the budget-conscious lifter, represent some of the top value for money brands on the market.

The bench is easy to assemble and easy to use. For those reasons, it’s one of the best weight benches for home. It’s thoughtfully engineered from the shape of the seatback to the adjusting mechanism and the way it hugs the ground.

This is a budget bench with a high-end, deluxe feel to it. It’s a true heavy duty adjustable weight bench and a must for any budget-conscious home gym enthusiast.

6. Harison

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.6
HARISON Weight Bench Adjustable Utility Exercise Workout Bench
HARISON Weight Bench Adjustable Utility Exercise Workout Bench specs
Amazon Link
Style
85
Effectiveness
84
Size
84
Portability
85
Comfort
85
best offer for today
Amazon Link
$119.00
Pros:

Pre-assembled

Easy to adjust

Wide frame

Cons:

Sits high off of the ground

This design from Harison is built like a tank. If you’ve got plenty of room to spare and need something with a wide frame for a variety of workouts that is incredibly comfortable, this is a really great choice. We love that it is incredibly easy to adjust, and comes with a few extra features that make it stand out from the pack.

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The very first thing that we noticed about this design is that it boasts a very wide and sturdy frame. There is no need to worry about a wobble with this design. The backrest and seat are composed of high-density foam that comforts and protects your muscles as you workout. It is also made from quality steel tubing with a sharp powder-coated black finish.

The back is able to be adjusted in four different settings that include a simple incline, decline, and flat setting to engage your muscles in a variety of ways. Simply slide the seat up and down on the track, and the hooks lock it securely in place. It also boasts resistance band hooks on the front to vary your lifts as well.

If you are in the market for something that is built tough for your workouts, this design from Harison is a great choice. It is incredibly comfortable and built from tough materials that hold up quite well over the years. Plus, almost all of the bench is pre-assembled so setup is quick and easy.

7. Bowflex 5.1

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84
Bowflex 5.1 best weight bench
Bowflex 5.1 best weight bench 2
Amazon Link
Style
84
Effectiveness
84
Size
85
Portability
84
Comfort
83
best offer for today
Amazon Link
$450.97
Pros:

Frame carries 30 year warranty

Adjustable to 6 positions

Visually pleasing design

Easy to store away

117 degree adjustable range

Cons:

Gap between cushions

Say the name Bowflex, and you’ll likely get two reactions. First, unlike many fitness companies, everyone will know who you’re talking about, and second, they’ll also see the company’s most popular product. What they don't know is that Bowflex also makes some pretty incredible traditional weight benches.

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Bowflex touts the 5.1’s ability to promote proper posture while lifting and it certainly feels like the back is getting a leg up (so to speak) when you’re going through the motions: a sharp, affordable fold up weight bench.

The Bowflex 5.1 doesn’t try to reinvent the adjustable benches in the image of the company’s more popular resistance products. Wisely, Bowflex has decided to accept the traditional workout bench for what it is and work within those boundaries.

The result is a nonsense-free workout bench that looks great, is incredibly stable and hits all the beats any good FID bench should hit in terms of adjustability, portability, lateral stability, and versatility.

8. Golds Gym XRS 20

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83
Gold's Gym XRS 20 Olympic Workout Bench with Removable Preacher Pad
Gold's Gym XRS 20
Amazon Link
Style
83
Effectiveness
82
Size
83
Portability
84
Comfort
83
best offer for today
Amazon Link
$190.00
Pros:

Removable preacher pad

Easy to adjust

Doesn’t wobble

Cons:

Unsteady leg press

Additional features found on this design from Gold’s gym really makes it stand out from the pack. This design boasts an adjustable backrest that is easy to use but also has a few extra features as well. The addition of a leg press post and a removable preacher pad allows you to work out in new and more concentrated ways.

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The preacher pad is an excellent accessory because it really allows you to create an intensely concentrated bicep workout. If killer biceps are what you want, a preacher pad is the best way to get there. We like that this preacher pad is able to be easily removed to use your bench like normal. We love that this bench has a wide frame and is incredibly comfortable to use.

The leg press at the end of the unit is a great place to store additional plates, as well as gain an amazing quad and hamstring workout. This bench boasts a simple and compact frame but has small features that allow for a full-body workout in one simple design.

If you are in the market for something with a few additional features not found on other options out there on the market, such as a leg press and preacher pad, this design from Gold’s Gym is a great choice. It is incredibly easy to use and helps you fit in a full-body workout without draining your bank account.

9. Fitness Reality 1000

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.2
fitness reality 1000 super max weight bench
fitness reality 1000 super max weight bench 2
Amazon Link
Style
82
Effectiveness
82
Size
83
Portability
83
Comfort
81
best offer for today
Amazon Link
$95.93
Pros:

Smooth 12 positions

A wide incline range

Three detachable positions

Leg hold bar

Cons:

Does not lay flat

Compelling, beautifully engineered, and unapologetically forward-looking. With the ​Fitness Reality adjustable bench design, materials, profile, and attitude, all work together to create a piece of fitness equipment that embraces what’s best.

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Versatile, attractive, and exceptionally well built, this bench is mechanical craftsmanship at its best. You’re going to pay more for it, but Ferrari’s aren’t cheap. The workout bench itself has a maximum of 800 lbs user capacity. There are a total of 12 different positions that can be smoothly adjusted.

The backrest adjustment ranges from -20 degrees to +80 degrees, and it can be changed independently. There are three detachable positions and a leg hold bar for extra stability. It can be easily folded to be stored away safely.

10. RitFit

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80
RitFit Adjustable / Foldable Utility Weight Bench
RitFit Adjustable / Foldable Utility Weight Bench  2
Amazon Link
Style
80
Effectiveness
79
Size
81
Portability
80
Comfort
80
best offer for today
Amazon Link
$139.99
Pros:

Workout poster included

Easy to adjust

Affordable

Cons:

Limited weight capacity

This adjustable design from RitFit is a great choice for bodybuilders and those engaging in casual weight training. If you intend on loading up the bar with heavy weights for powerlifting, this may not be an ideal option. We love that this option clocks in at an affordable price point, and it is incredibly easy to set up and adjust as needed.

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The very first thing that we noticed about this design is that users are able to adjust the pitch of the backrest to 5 different angles, which is great for incline and decline presses. To make adjustments to this frame, simply pull out the knob, adjust it to your ideal angle, and screw the knob back into place.

While it may be more affordable than some of the other options we have seen, it doesn’t skimp on the quality of materials used. The comfortable padding is covered in a thick layer of durable rubber that is a cinch to wipe down at the end of the brutal set and holds up quite well over the years. The frame is made from durable steel tubing with a sharp powder-coated finish.

If you are in the market for something that is easy to use that won’t drain your bank account, this design from RitFit is an excellent choice. We love that it is super easy to adjust, and includes a workout poster so you can always keep your workouts fresh and engaging. Plus, it is made from quality steel and leather that holds up incredibly well over the years of continued use.

11. Body Champ

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79
Body Champ Olympic Weight Bench with Leg Extension Curl Lift Developer Attachment
Body Champ Olympic Weight Bench with Leg Extension Curl Lift Developer Attachment 2
Amazon Link
Style
79
Effectiveness
79
Size
80
Portability
78
Comfort
79
best offer for today
Amazon Link
$196.75
Pros:

Leg press

Barbell rack included

Easy to adjust

Cons:

Wobbles

What we liked most about this design from Body Champ is that it comes with a few extra bells and whistles to help you get your workout routine off of the ground. This comfortable bench includes a rack bar that is affixed to the unit for one solid piece of workout equipment. Plus, it comes in at a price point that won’t break the bank.

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The very first thing that we noticed about this design is that a leg press rack and a barbell rack are included with purchase. This unit allows you to fit in a more comprehensive full body workout that triggers not only the upper body but the lower body as well. We love that the included rack is designed specifically for this bench as well.

Users love that the pitch of the back is able to be quickly and easily adjusted to accommodate incline or decline lifts. To adjust, simply pull out the pin and move your seat up and down the track. Once you find a spot that works, screw the pin securely into place. The entire unit is composed of heavy-duty steel tubing with a sleek powder-coated finish.

If you are in the market for something that is simple, affordable, and effective, this design from Body Champ is a great choice. It is composed of quality materials that include a few extra features to help you gain a comprehensive workout from top to bottom without draining your bank account.

12. Marcy Flat

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
77
Marcy Flat Utility 600 lbs Capacity Weight Bench
Marcy Flat Utility 600 lbs Capacity Weight Bench 2
Amazon Link
Style
77
Effectiveness
77
Size
76
Portability
78
Comfort
77
best offer for today
Amazon Link
$62.19
Pros:

Incredibly affordable

Great space-saver

Durable construction

Cons:

Cannot be adjusted

So, you spent all of your extra money on a full set of dumbbells and now you don’t have any extra cash to spend on a bench. If that’s the case, you’re in luck! This super simple yet sturdy flat design from Marcy is made for those on a very strict budget. While it has a slim price tag, it doesn’t skimp on the quality of materials or max weight capacity.

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The reason that this design is so affordable is that it is a little limited in its functionality. While other designs have backrests that are able to be adjusted, this flat option boasts one solid piece that does not move. It may not have practical functionally, but increases its durability as well as weight capacity (up to 600 pounds).

It is composed of heavy-duty steel tubing for a solid and wobble-free design. Users also love that it is composed of high-density padding that won’t break down as quickly over time. Plus, the simple frame is much smaller than other options out there on the market, which won’t take up all that much room in your home gym.

If you are looking for a great budget weight bench, this flat design from Marcy is one of your best options. It is likely to set your back about the same amount as a pair of 25-pound dumbbells and is likely to last just as long as your dumbbells as well.

13. Gymenist Exercise Bench

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
75
foldable weight bench Gymenist Exercise Bench
Gymenist Exercise Bench
Amazon Link
Style
75
Effectiveness
75
Size
76
Portability
76
Comfort
73
best offer for today
Amazon Link
$89.99
Pros:

3-way seat adjustment

Duraguard vinyl upholstery

Wide footprint for exceptional stability

Lightweight construction

Back support

Cons:

Flimsy

Wobbly when inclined

Gymenist is a USA based manufacturer of high-quality sports and fitness equipment. They are exceptionally proficient at producing high quality, low priced home fitness equipment. The GYMENIST foldable weight bench is a six-position adjustable bench that can be adjusted to flat, incline and decline positions.

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The seat can also be adjusted to three different positions. There is also a cushion that can be adjusted up and down on the bench to provide maximum support.

The Gymenist foldable weight bench is a great all-around bench that allows you to target the major muscle groups of the core effectively. The saddle is wide enough to accommodate larger lifters and the whole thing stores away easily in your closet.

14. Cap Barbell

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
74.2
CAP Barbell Deluxe Utility Weight Bench
CAP Barbell Deluxe Utility Weight Bench 2
Amazon Link
Style
74
Effectiveness
75
Size
74
Portability
74
Comfort
74
best offer for today
Amazon Link
$124.20
Pros:

Resistance band posts

Easy to adjust

Wobble-free frame

Cons:

Very low to the floor

If you need something that is sturdy and stable, this design from Cap Barbell is an excellent option. We love this design because it boasts a wide frame that is ideal for a wide variety of workouts. It is incredibly easy to adjust for quick incline and decline presses. It has strong steel construction and comes in at a fair price point.

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The very first thing that we noticed about this design is that it boasts a thick and sturdy steel construction. The way that this bench is made is just a little bit different and distributes the weight evenly to avoid the dreaded wobble when engaging in dumbbell sets.

We also like that this option is incredibly easy to adjust when needed. Simply guide the seat or backrest along the guide rails and lock it securely in place for great incline and decline sets. One feature found on this design that makes it unique is that it boasts a pair of resistance band posts on the bottom to help supplement your dumbbell work.

If you are in the market for something that comes in at a reasonable price point that is easy to use and versatile, this option from Cap Barbell is a great choice. The addition of resistance band posts on the base adds a little bit of something extra and helps to keep your workouts new and exciting.

Criteria Used for Evaluation

Style

There are a few basic styles of weight lifting benches you can choose from, but no matter which one you end up selecting, you will see some substantial muscle growth.

Adjustable benches are the most popular kind simply because you can set them to incline and decline levels. Just because of those few simple settings, the range of exercises you can do expands greatly, and you can target your upper body more efficiently.

As an example, incline presses are a simple exercise that people do on these benches, focusing on your upper chest, or decline presses that work on your lower pecs. Usually, the models support five or six different positions plus the flat one, but some models go up to ten, or even more. Don’t let the adjustments worry you, they are easy peasy and can be manipulated with just a pin, or a ladder that is considered the safest way to adjust your bench.

And lastly, even though they do have many features, these benches do not need a lot of space, which is great if you live in a cramped up space.

Effectiveness

A weight bench is an effective tool that will help you target different areas of your body.

The range of different angles at which you will workout will help you focus on different muscle groups. The bench will also keep your body stable while you meddle with heavyweights, and it keeps your spine straight, thus firming your lower back muscles for extra needed support.

The weight bench is a safe way to work with heavyweights, which is what you need if you want to have solid muscle mass. So all in all, the weight bench is quite an effective tool that will keep you in shape, in the safety of your own home!

Size

Since you will be using your weight bench for your home gym, one thing you should look at is the sheer size of your bench.

If you struggle with space, a flat bench or an adjustable bench might be all that you can fit into your home or garage, since they are small to begin with, with the flat bench being the smallest of them all. An Olympic weight bench will be too big for you so you shouldn’t even look at them in the first place.

Weight Rating: Weight lifting benches all carry a rating by the maximum amount of weight that they can handle. This max weight rating is a combination of your body weight and the amount of weight that you are lifting.

A 180-pound guy who can handle 70-pound dumbbells will have a max combined weight of 320 pounds. He wants to increase the weight lifted, so he should be looking for a max weight allowance of at least 400 pounds.

Bench Height: You do not want a bench that is either too high or too low. A bench height that is too high will make it tricky until your feet are flat on the floor.

It will prevent your ability to exert maximum power by having a solid base to push from. The positioning will also prevent you from getting the ideal lower back positioning while doing exercises like the dumbbell bench press. On the other hand, if the bench is too low, you will not be in the ideal position to perform overhead presses.

Bench Width: If the bench is too wide, it will limit your range of movement on several exercises. Your lats will be restricted, preventing you from being able to stretch them out when doing chest flys fully. A wide bench will also impede movement on pressing movements when you are lying flat on the bench. As a result, you will not be able to lift as much weight, and you will not get the ideal level of muscle stimulation.

Portability

As we mentioned before, if you do not have a lot of space in your home, the chances are that you will be putting away your bench as soon as you are done using it.

And even if you do have enough room for it, you could still benefit from putting it away, simply because you will have more room to do other exercises, and you will keep the machine out of harm's way.

Let’s face it - weight benches are heavy, even the smallest ones. Luckily, the benches usually have little built-in wheels that allow you to safely roll the machine away, without endangering yourself or flipping the whole thing over. The little wheels can be put away to help the machine remain stable. Also, many benches can be folded over or taken apart in a few easy steps, so you can store them in the closet if you want, but you will have enough room for it that’s for sure!

Comfort

While you might think that the thicker the padding on your bench, the better, that is not the case.

Just the same as you need a solid, hard heel to push from when you are squatting, you also need a firm base to work from when you are working from a weight bench.

That means that the padding needs a balance between comfort and firmness. When you press your thumb into the filling, you should not be able to push right through to the baseboard. A cushy, comfy seat might seem like the stuff dreams are made out of, especially if we relate them to pillows and blankets. Do not be fooled by extra pads on your weight bench, since you do not need them. But then again, you do not want to rest on the frame either, since that can be uncomfortable as well!

You should also mind the gap, which is a problem many adjustable benches face. The incline and decline sit at an angle, which is why the gap needs to be there in the first place, but if the gap is way too big when the bench lays flat, you won’t be able to do anything on it!

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Blast From The Past

At first, people did their presses from the floor, which was, of course, the most popular way of doing this. But in the 1900s George Hackenschmidt, who thought of the barbell hack squat, used a large 48 cm disc barbell, rolled it up to his face, and completed a floor press with an incredible 362 pounds! All from the floor! He held the record for eighteen long years until one man broke it by just 2.2 pounds! It was when people started to think of new methods to perform their presses.

Blast From The Past

Many lifters realized that strong glutes could mean the difference between a successful and unsuccessful lift. Their strong glutes helped them lift the bar from the floor, which was positioned over their abdomen.

All they had to do was perform one mighty glute bridge and then catapult the bar upwards, locking it down when it reaches the desired position. But then someone thought, why shouldn’t we do this on a padded bench? And so the flat bench that gave much more support than the floor was introduced, and the rest is history!

Other Factors to Consider

Bottom Line

The FID bench is a staple of any garage gym due to the fact that it’s the best adjustable bench for bodybuilding and will target more muscle groups than an adjustable flat bench. While you can certainly pay more than a thousand dollars for a great adjustable dumbbell bench if you wish, the fact is there are many high-quality FID benches, like the ones listed above, that you can purchase for very reasonable prices.

Frequently Asked Questions

q: What type of weight bench should I go for?

a:

There isn’t such a thing. Experts and pro athletes agree that the Olympic weight bench is the best, simply because it has all - the weight bench, the adjustable angles and the power cage, which other types of benches do not have. But what works for them may not work for you, and you must figure out by yourself which weight bench is just right for your needs. Especially if you lack some space in your home - an Olympic weight bench definitely wouldn’t be the right choice for you then!

q: My shoulders hurt when I do bench presses, what am I doing wrong?

a:

Your shoulders will be the most hard-working joints when you perform bench presses and other exercises from the weight bench, so injury and pain are not uncommon. Before you get to lifting weights, you must properly warm up your shoulders with light weights and high reps.

It will prepare your shoulders for the upcoming strain, invite blood into the surrounding muscles, get the synovial fluid in your joints moving, and give the warmth that will make moving the joints easier. If you still feel pain when you add weights, your grip could very well be the problem.

Try changing your grip, or change the bar for the dumbbells. They give you the ability to change the position of your arms, which will help you avoid further muscle and joint aggravation. Maybe the change of angle is just what you need to exercise pain-free. You need to listen to the signals your body sends you, and you will be okay.

q: How do the different angle options affect my training?

a:

The different angles your weight bench can sit at will shift the focus from one muscle group to the other. As an example, when you do a bench press from the inclined position, your upper pectoral muscles will need to work more, and the load on your shoulders will be increased as well. But when you do it from a declined position, your lower pecs will take all the weight and help your shoulders take a break.

These benches are better than regular flat benches because you have more exercise options.

q: Which is the best home workout bench for a beginner?

a:

You must decide how much you are willing to spend on the weight bench, how dedicated you will be to it, how much room you have in your home, how big and tall are you, and how heavy you want to go. It will decide which weight bench is the best for you, and nothing more!

q: How do I start using the weight bench?

a:

Just grab a weight and sit on it! Well, it’s not as simple as that, but it’s not too far from the truth. The most common way you can start your weight bench journey is with the bench press. Plant your feet on the floor, and lay flat on the bench. Hold the bar over your chest, or if you have dumbbells, hold them over your shoulders. Then lift the weight until your arms are straight, tensing your chest muscles. Lower the weights slowly back to where they were, and repeat this 12 to 15 times, for 3 or 4 different sets, depending on how much you can take.