Best Workout Bench For Home - Adjustable Weight Benches With Incline & Decline - Plus FID & Foldable Option Reviews

The perfect addition to your home gym, a workout bench can help you to work those muscles that are otherwise tough to target.

Incline, decline, and flat weight benches allow you to target different parts of the pectoral muscles and improve upper body strength in a safe and comfortable way.

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In this weight bench review, we will look at the best weight benches for your home.

We will also be evaluating the best back stretcher and weight bench according to price categories, so whatever your budget, you can add this vital piece of equipment to your home gym and start building those pecs!

Best Weight Benches Under $250

1. BowFlex 3.1 Weight Bench

Bowflex 3.1 Adjustable Bench

Our Verdict: Best Compact, Affordable Option

The BowFlex 3.1 weight bench is one of a series of impressive pieces of equipment and is the most budget friendly in this series.

The FID (Flat, Incline, Decline) bench offers four adjustable positions including decline, flat, 45-degree incline and 90-degree incline. Its heavy duty, steel frame is built to last and will keep you secure and comfortable during your workout thanks to the thick padding.

Furthermore, it comes with a removable leg hold to support your body during decline exercises like decline crunches.

The wider back support at the lower part of the pad protects your lower back and the narrower top allows for greater freedom of movement and range of motion in the shoulders when you are performing dumbbell presses and incline bench presses.

This is one of the best weight benches for home because it is both affordable and compact. Measuring 56 inches (length) x 26 inches (width) x 20 inches (height) it will fit into your home with ease.

Finally, curved stabilizers spread the weight evenly to prevent wobbling during exercises. This workout bench is easy to assemble, versatile, affordable and compact making it a very popular option and the best all rounder in this price category.


  • 4 positions including flat incline and decline
  • Heavy duty steel
  • Comfortable padding
  • Removable leg holds for decline support
  • Wider back support
  • Narrow at the top for range of motion in shoulders
  • Versatile
  • Easy to assemble


  • Seat is not adjustable
  • Gap between seat and back pad can be uncomfortable in flat position

2. BowFlex 5.1 Weight Bench

Bowflex 5.1 Adjustable Weight Bench

Our Verdict: Best Affordable FID Bench

Still within the same price category, but at a slightly more expensive price, this FID bench is a step up in the BowFlex series and has a few benefits compared to the 3.1 above which justify the higher price.

Both machines have a similar stable frame but differ on adjustability. The 5.1 is one of the best workout benches for adjustability because it offers 6 different positions, including a 17 degree decline up to a 90-degree incline. The seat can also be easily adjusted with a locking pin, defeating the problem faced by the 3.1.

The base can be slightly raised to allow for more contouring and leg support which is comfortable thanks to the padding on the base. This is designed to correct posture and stabilize your body while you perform exercises safely. It also features a removable leg hold brace for added decline support.

This weight bench can support a range of free weight exercises, or if you already have some gym equipment at home, it can be easily placed underneath a smith machine or power cage for barbell workouts.

What’s more, the bench is easily transported using the wheels and curved handle.

Although this model is slightly heavier than the 3.1, it is easier to transport thanks to these wheels. Similar to the previous model, it has a gap between the seat and back as well as a separate head cushion which provides added support and comfort for the neck and head. It also allows for a greater range of shoulder movement by narrowing at the top.

The gap between the cushions makes this bench easily foldable and transportable, but can be uncomfortable at flat position. Nevertheless, this workout bench is thoroughly adjustable, stable and versatile but if you’re not looking to spend more than $200, the 3.1 above is a better choice.


  • Six positions
  • FID bench
  • Versatile and can be used with smith machine
  • Portable
  • Solid frame
  • Adjustable base
  • Removable leg hold brace


  • Gap between base and back support
  • Some customers have found that inclined base can be painful on the back
  • Similar to 3.1 but more expensive

3. March Adjustable Utility Bench for Home Gym Workout SB-670

March Adjustable Utility Bench for Home Gym Workout SB-670

Our Verdict: Best Budget Buy

The March SB-670 is the best home workout bench for those on a budget. For the lower price near $120, you’ll save on spending with this bench without losing out on the benefits of a high-quality weight bench.

The deluxe upholstery features premium material and the powder coated steel frame makes it durable and heavy-duty thanks to the 14-gauge steel construction. However, the maximum capacity is 300lbs so it is better suited to beginners who aren’t looking to exceed this weight limit.

It also features high density foam for support and an adjustable seat, which can be set to three positions, for more back support at incline. The bench can be adjusted to six positions including incline, flat, and decline allowing for a range of exercises. 

Furthermore, it can be used with other machines like squat racks, half cages and smith machines.

Aside from being used with other machines, this workout bench is great for decline pec fliers and Arnold presses. Although great for upper body, it is lacking a leg developer, but you can do a range of body weighted exercises, such as step ups, by setting the bench to flat position.

Finally, it is easily stored thanks to the wheels and handle and is relatively compact at 52 inches x 25 inches x 46.5 inches.


  • Premium quality material and 14-gauge steel frame
  • Six positions
  • Adjustable seat to three positions
  • Most affordable
  • Hand and wheels for portability


  • No leg developer or roller for support
  • 300 lbs weight maximum

4. Rogue Flat Utility Bench

rogue fitness flat utility bench 2.0 with captions

Our Verdict: Best Flat Bench

The Rogue Flat Utility Bench is the best flat bench option. It is made with 2x3 inch steel tubes which firmly stay in place with rubber foot pads, making this one of the most stable weight benches.

It can also take on a very high weight because of the simplicity of its design and is the best weight bench for heavy weights in this price category.

For anyone who doesn’t want the fuss of putting together an FID weight bench and just wants a simple flat bench for cardio exercises, weights and crunches, this is a very affordable and stable option.

It measures 12 inches wide at the pads and 14 inches at the base, 18 inches tall and 48 inches long, which is a great size for a home gym. It is also 40lbs in weight so is reasonably easy to move around, although it doesn’t have wheels to help you if you are not able to easily carry around that capacity.

The pad thickness is 2 inches which customers have found is not too soft or too hard.

The high-density neoprene pads are also easy to clean as you can simply wipe the bench down after use. The downside is that there is no adjustable back or seat for incline and decline exercises, but this flat bench is a very affordable option, at just under $200, if you are not looking for an FID bench.

The wide set legs provide maximum stability no matter what the exercise or weight. You can perform bench presses and dumbbell exercises or jumps and stepping for extra cardio and not worry about the pressure exerted on the bench or risk of wobbling.


  • Compact
  • Sturdy structure that doesn’t wobble
  • Good pad thickness
  • No assembly required
  • Heavy weight capacity


  • No adjustable back pad
  • No wheels for transport

Best Under $500 Reviewed

1. XMark Adjustable FID Weight Bench XM-7630

XMark Adjustable FID Weight Bench XM-7630

Our Verdict: Best Heavy Duty

Moving onto the slightly higher price bracket, at closer to $300, the XMark FID XM-7630 is the best weight bench for heavy weight users and serious powerlifters in this review with a maximum capacity of 1500 lbs.

The impressive maximum capacity is aided by the 11-gauge steel construction which is incredibly durable. The frame also comes in grey or white so you can choose which version will suit your home gym best.

As well as being durable, this workout bench is comfortable thanks to the extra thick 3-inch padding. In addition, this material is tear and sweat resistant keeping you comfortable during your workout and preventing slips.

In terms of adjustability, this FID bench offers 7 positions including flat, incline and decline as well as an adjustable seat which can be set to three different positions. This seat adjustment provides back support during decline crunches and also helps position your feet perfectly to reach the foot bar.

The bench is easy to adjust with a simple ladder mechanism so you can move quickly between exercises.

The handy foot bar keeps your lower body sturdy and form correct whilst you workout so if you struggle to keep your back flush to the bench during crunches, this can make your ab workouts more effective. 

The seat adjustment allows you to adapt the distance of the bar from your feet which is great for taller users who might not be able to comfortably grip the bar without adjusting the seat.

Lastly, this weight bench also has transport wheels which make it easy to move and use with other equipment. You can purchase other accessories like leg extensions separately which attach easily to the bench.


  • 1500 lb maximum weight
  • 7 positions
  • FID bench
  • 3 seat positions
  • Grey or white frame
  • Extra thick padding
  • Tear and sweat proof material
  • Transport wheels
  • Foot hold bar
  • Easy ladder adjustment
  • 11-gauge steel construction


  • Some shorter users have found that the foot bar isn’t positioned comfortably even after adjustments
  • Some customers have found the padding is not firm enough

2. Rep Adjustable Bench AB 3000 FID

REP FITNESS Adjustable Bench - AB-3000 FID

Our Verdict: Best For Ab Workouts

This impressive Rep Adjustable Bench can take on as much as 1000 lbs. It is easy to adjust with a ladder mechanism which has 7 adjustment settings from 85-degree incline to -20-degree decline. It is also great at flat position as there is minimal gap between the pads.

Yet, some customers have found it hard to assemble due to a lack of instructions...

Great for dumbbells, smith machines, cages and power racks, this weight bench is easy to move between equipment thanks to the attached wheels and handle. You can also adjust the seat to 4 different positions for lower back comfort and increased support during crunches.

What’s more, it has a leg restraint which will keep your form secure during ab workouts and is the best weight bench for core workouts in this price category.

This company has been designing benches for gym and home for a long time and know what to include to make your weight bench versatile and useful for a range of exercises. Perfect for home use, this weight bench is easy to clean as it is made from ultra-tough, durable vinyl that wipes clean.

The size also makes it a great addition to a home gym at 54 x 26 x 17.5 inches, and 11.5 inches wide at the shoulders for increased range of motion. The frame is made from high grade steel so it is both secure and comfortable.


  • FID bench
  • Leg restraints included
  • Easy to move around and use with other equipment 
  • Easy to clean, durable material
  • High grade steel frame
  • Less gap between pads


  • Some customers have found it hard to assemble
  • Can be louder than other benches

3. Body Solid GFID225 Folding Adjustable Weight Bench

Body Solid GFID225 Folding Adjustable Weight Bench

Our Verdict: Best Foldable

The best foldable weight bench is the Body Solid GFDI225 at a reasonable price under $300. This bench is one of the best options for compact storage as it folds completely flat and can be stored under a bed or away in a closet, making it a great home weight bench.

What’s more, it comes completely assembled so you don’t have to waste any time putting it together!

Despite being foldable, you still get 7 adjustment settings from decline to 90 degrees with this FID bench. It is also heavy duty thanks to the 2x3 inch oval tubing and offers well padded back support for comfort.

The great thing about the back support is that it is narrow, at 9.5 inches in width, and narrows even more at the top to 8 inches. This allows for greater range of movement in the shoulders and better extension during your pressing exercises and pec fliers. It can take on weights of up to 600lbs and the dimensions are 57x18x16 with a weight of 61 lbs.

As well as having the strength and stability to take on heavy weight use, this weight bench is easily transported with wheels at the rear. If your home gym has a lot of equipment, you can easily use this weight bench with a power cage or squat rack for barbell exercises.

This is definitely an improvement on previous models in the Body Solid line and warrants a slightly higher price tag for its versatility and compact design.

However, some customers have found that it is too narrow and the gap between the pads can be uncomfortable at flat position. The seat is also not adjustable so it can be slightly uncomfortable on the lower back in incline or decline positions.


  • Foldable
  • Compact
  • 7 adjustments from decline to incline
  • Wheels for easy transport


  • Seat is not adjustable
  • Gap between pads can be uncomfortable
  • Some customers find it too narrow

Best Options Over $500

1. Rogue AB-3 Adjustable Bench

Rogue AB-3 Adjustable Bench

Our Verdict: Best Adjustability

The Rogue AB-3 is a high-quality piece of equipment, currently priced around $900 and will give you a LOT of value for your money. The 11-gauge steel structure provides a sturdy support which is still maneuverable thanks to the attached handle and wheels.

At 117 lbs in weight, you will want to be careful when moving this around, but of course a high-quality weight bench is going to a weight a little more than the cheaper options.

What makes it worth the extra crash is that this is the best home weight bench for adjustability with over 50 seat and back rest position combinations. The back pad has 9 adjustable positions and the seat has 6, allowing you to personalize your workout and target more muscle groups. The bench is also very easy to adjust with a pop in pin.

This FID bench is great for decline exercises, like dumbbell presses and sit ups, and you don’t even have to adjust it from incline position thanks to its innovative design. You can use the bench at incline position by positioning your body upside down.

This allows you to quickly move between exercises without the fuss of adjusting the position of your bench.

There is also a decline leg holder included which keeps your lower body secure while you perfect your form. With a high weight capacity of 1000 lbs whilst still being compact at 68 x 12 x 18 inches in size, this bench is a great addition to your home gym.

However, there’s no getting away from the fact that this is an expensive option and some customers have found that there is little difference between this bench and previous models, like the AB-5000 which is much cheaper.

There is also a large gap between the seat and back pad which you will need to look out for when doing bench presses in flat position to avoid accidental back injuries.


  • 50+ seat and back pad combinations
  • Heavy weight capacity
  • Compact and high quality
  • Handle and wheels for transport
  • Easily adjusted
  • Decline leg holder
  • 11-gauge steel


  • Similar to previous model
  • Expensive
  • Large gap between set and back pad

2. Powertec Fitness Lever Gym Work Bench

Powertec Fitness Lever Gym Work Bench

Our Verdict: Best Complete Setup

The Powertec is more than a weight bench, it’s more like a complete home gym in one. 

If you are serious about weight lifting at home and don’t have any other equipment, such as power cages or smith machines, this complete gym work bench is the best option for a complete home workout bench and the best for professionals.

At the much higher price around $1250, this bench packs in a lot of added features and can’t be compared to the other stand-alone benches. In terms of the weight bench itself, the seat can be adjusted to three positions and it is a full FID bench with positions from decline to vertical.

You can buy extensions to the bench including a leg press and fly, curl, dip and leg lift attachments for a full body workout. The bench can also be used with Olympic plates for bar work and bench presses. Furthermore, the workout tower includes a lateral pull down, chest press and squatting platform.

With a maximum bench load of 500 lbs, this machine can take on some heavy weights but not as much as other options in this review without wobbling. A machine like this also needs a lot of room. It measures 81.4 x 57.5 x 81.7 inches and weights 291 pounds.

So, it’s not the best bench for a small home gym, but if you have the space and want a professional machine this is an impressive piece of equipment.

For such a big machine, customers have also found that it is easy to assemble and the bench can be moved around with the help of attached wheels. It is easy to adjust with a simple screw in design and the seat even has side handles for increased stability during leg presses.


  • Professional quality
  • Wide range of exercises
  • Includes workout tower with lateral pull down, chest press and squatting platform
  • Easy to assemble and adjust
  • Comes in yellow or black


  • Big & heavy
  • Takes longer to assemble
  • Not easily stored
  • Can wobble at moderate loads

How Do I Use A Weight Bench?

There are a number of exercises that can be performed using a weight bench depending on its accessories and extensions.

Upper Body

Of course, with any weight bench you can perform bench presses and chest presses either at flat position or incline to relieve some of the pressure. You can do ez curl bar routines or use dumbbells and complete shoulder presses and bicep curls at an upright position.

Furthermore, you can use the bench to train your upper body for push ups if you can’t do one from the ground. By placing your hands on the bench, your body is already inclined, relieving some of the pressure. There are a number of upper body exercises that you can complete with a weight bench.

woman bench pressing view from above


Decline positions are great for working on your core. Perform the core exercises you would normally do on the floor, such as crunches and sit ups, with a decline to add more pressure to your core.

Use weights to perform Russian twists or, if your bar has handles at the top, you can perform reverse crunches with added support. You will (obviously) either need a FID bench for this or alternatively you can pick up a standalone sit up bench to best utilize for core movements.

Lower Body

If your weight bench has a leg roller or leg extension, you can perform simple leg exercises. Similarly, weight benches are great for cardio in flat position for step ups, jumping and squats. A high weight capacity and stability are recommended for these kind of lower body exercises.

And while you're planning to get yourself one, check out our review of the best ab bench to find out which one will suit your needs. 

How Do I Choose The Right Weight Bench For Me?

This weight bench review contains a number of options for different budgets which have the features of a strong and sturdy weight bench option. Depending on what you are looking for, there are a few individual differences you should take notice of.

Weight Capacity

If you are looking for a weight bench for heavy weight bench presses, make sure you pick a bench with a high weight capacity which can support both your own weight and however much you are planning to lift.

The XMark Adjustable FID Weight Bench is the best option for heavy weights with a maximum capacity of 1500 lbs, closely followed by the Rogue AB-3 and Rogue Flat Utility Bench which both have maximum capacities of 1000 lb. 

There is a heavy weight bench for every budget in this review.

Size & Storage

You might need to think about how much space you have in your home gym or if you want something which you can store away easily. The best foldable bench is the Body Solid GFID225 which can fold to a completely flat position and be stored away under your bed.

Personally, I haven’t got the room in my house for an entire home gym, so I’ve found that a foldable bench is the perfect option for those who don’t want equipment taking up their space.

man sitting on workout bench in home gym under squat rack

Extensions & Adjustability

Depending on the type of exercises you want to do, look for a weight bench which is compatible with accessories or other machines to suit your needs. The Powertec is the most complete full body workout option with included workout tower.

If you want to work on your lower body, the XMark Adjustable also has a leg extension sold separately which you can easily add on to the weight bench.

To work on a range of muscle groups, pick a weight bench which is easy to adjust and supports a range of positions. The Rogue AB-3 Adjustable Bench is the best for adjustability with 9 different back adjustment options and 6 seat adjustment options.

And The Winner Is...

The best weight bench for you will depend on your budget, but my personal favorite is the XMark XM-7630 FID because of its versatility and reasonable price.

For an under $500 option, the XMark FID Bench has impressive specs and can take on the most weight out of all the weight benches in this review, which really attests to its stability and value. It is also thoroughly adjustable and easy to use with a simple ladder mechanism.

If you have more cash to spare, you will love Rogue AB-3 Adjustable Bench with its wide range of positions and high weight capacity in a relatively compact frame.

Try out one of the options in this review and remember that no matter what your price limit, there’s a weight bench for you.

Last Updated on October 1, 2020

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