Find the exact style of bench you need below:
Folding Compact Adjustable Flat Olympic
There are four main styles to choose from. Folks who search for an adjustable bench might really be looking for a home bench that’s foldable, since that’s more convenient to store — if space is the real issue, start there instead. Below you’ll find real, current picks for each.
My Top 3 Picks
Best Budget
YOLEO Adjustable Weight Bench
Holds 827 lb · Folds · Declines
If you want the cheapest bench you can buy that will get the job done, pick the YOLEO.
Best All-Around
FLYBIRD Zero-Gap Adjustable Bench
Holds 1,000 lb · Folds · Declines to -28° · Zero gap
I personally would buy this one because of the zero gap. I never saw that until now.
Best for Heavy-Duty Lifting
REP AB-3000 2.0
Holds 1,000 lb · Declines to -12° · Doesn’t fold
If you want something that can handle anything you can throw at it and you can just rely on it for heavy weights, look at the REP.
Every Bench on This Page
| Bench | Holds | Decline | Folds | Price |
|---|---|---|---|---|
| YOLEO Best Budget | 827 lb | Yes | Yes | $ |
| FLYBIRD Zero-Gap Best All-Around | 1,000 lb | Yes (-28°) | Yes | $ |
| FLYBIRD 750 lb | 750 lb | Yes | Yes | $ |
| REP AB-3000 2.0 Best for Heavy-Duty Lifting | 1,000 lb | Yes (-12°) | No | $$$ |
| Rogue 3.0 Best Commercial-Grade | Not listed | No | Upright | $$$ |
| Marcy SB-315 (flat) | 600 lb | Flat only | No | $ |
| Marcy MD-857 Best Olympic Bench | 600 lb | Yes | No | $$$ |
| RitFit (folding) | 800 lb | Yes | Yes | $$ |
Price: $ = cheap, $$ = affordable, $$$ = expensive. Prices change all the time, so every button shows the current price on Amazon.
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Adjustable Weight Benches (also called FID Benches)
An adjustable bench moves the backrest through a range of angles — flat, incline, and on most models, decline too. You’ll sometimes see these called “FID” benches, short for Flat/Incline/Decline — FID specifically means it includes decline, going to negative degrees below flat, toward the floor, while some benches marketed as just “adjustable” only go up to flat or incline. One thing everybody should consider when buying an adjustable bench: some have a very large gap between the main part of the bench and the seat. I don’t like that on mine — I have to adjust constantly during dumbbell presses so I’m not sitting in that crack. Less of a gap is better.
YOLEO Adjustable Weight Bench — Best Budget Pick
I don’t own this one. But people are buying it a lot, it’s one of the best sellers on Amazon and it has over 9,000 reviews. It’s really cheap, it’s sturdy, it folds up and it has nice padding. That fits a lot of people who just want a bench at home and don’t want to spend much on it.
It’s rated for 827 pounds and it’s ASTM certified. The max user weight is 330 pounds though, so if you’re a bigger guy keep that in mind. It comes 98% put together, you just put two pins in and you’re done. The back has 7 positions, the seat has 4 and the leg holder has 3, so you can go from decline all the way up.
Feature Summary
The seat is 13 inches wide and the back pad is 28 inches long. Folded it’s about 31.5 by 12.6 by 13 inches and it’s only around 23 pounds, so it’ll slide under a bed or in a closet. There’s a handle on it to carry it. YOLEO gives you a 2 year warranty.
YOLEO Adjustable Weight Bench
On Amazon
FLYBIRD Zero-Gap Adjustable Bench — Best All-Around
I personally would buy this one because of the zero gap. I never saw that until now.
The seat slides forward or back, so you can close the gap between the seat and the back pad. That’s the gap you can see in the photo of my bench above.
Feature Summary
- Rated for 1,000 pounds, with 2 mm thick steel tubing. The bench itself weighs about 44 pounds.
- The back pad has 8 angles, from 90 degrees down to a -28 degree decline, and the seat has 3 positions.
- The leg holder slides in and out and has 4 angles, for decline presses and sit-ups.
- A longer, wider back pad (31.5 inches). FLYBIRD says it fits lifters up to 6’7″.
- It folds and has wheels, so one person can move it and put it away.
FLYBIRD Zero-Gap Adjustable Bench
On Amazon
REP AB-3000 2.0 — Best for Heavy-Duty Lifting
REP calls this their best value FID bench. It’s been around since 2014, and the 2.0 is the newer version of it. It goes down to a -12 degree decline and has leg rollers on the front to hold you in. When you are doing decline exercises like decline dumbbell presses it really does help to have the leg brace to stabilize your body as you lift the weight. It’s also nice it can be adjusted to different positions so you can dial it to what is comfortable to you.
Remember what I said about the gap between the seat and the back pad? The gap on mine is about 2 fingers. REP actually lists theirs on their site, 2.1 inches. The frame is 11-gauge steel and it’s rated for 1,000 pounds, and the bench weighs about 89 pounds.
Feature Summary
The bench has a really thick seat pad which is nice and the wheels are nice. My current bench is like this, so it’s a heavy sturdy bench. It’s not for someone who wants a lightweight bench to move around.
The back pad goes to -12, 0, 15, 30, 45, 60, 70 and 85 degrees and the seat has five positions, 0 to 20. One thing though. The Amazon title says foldable but REP’s site says you can’t store it standing up, so it’s going to need its own spot in your gym.
REP AB-3000 2.0 FID Bench
On Amazon
Rogue Adjustable Bench 3.0 — Best Commercial-Grade
It’s a bit on the expensive end of a bench with 10 backrest positions (but no decline), and it’s a well-constructed bench that is of high quality. It’s ideal for bigger lifters, as there’s plenty of supportive and comfortable padding. It now stores itself upright with no separate bracket needed, and it’s easy to move around with its wheels and pull handle.
Its solid 3″x3″ 11-gauge steel frame is designed to withstand years of heavy use, and the high-density foam provides a comfortable surface for your back. At 125 lb it stays put on its own during heavy lifts.
Feature Summary
Built from US-made steel with a genuinely thicker frame than the previous model, it stands 17.5″ tall and rolls easily on its own wheels. There’s no decline among its 10 positions, but the commercial-grade build quality is a real step up.
Rogue Adjustable Bench 3.0
At Rogue Fitness
Flat Weight Benches
Flat benches are awesome to use when you want to do flat dumbbell presses. Gym owners are probably the ones that want a flat bench, though. Regular home users need the versatility of an adjustable bench to get the best use of it. If you still want one, it’s one pad, so there’s no gap between the seat and the back to deal with.
Marcy Flat Utility Bench (SB-315)
The Marcy SB-315 flat bench is a sweet sturdy affordable bench. You can get so many types of exercises on it with an inexpensive bench. It’s rated for 600 pounds, and it’s one of the best sellers on Amazon.
Feature Summary
It’s 41 inches long, 14 inches wide and 16.5 inches tall, and it only weighs 18 pounds, so it’s easy to move. If you need to do incline exercises you could put a 45 lb weight underneath the back legs or boards to prop it up. At 41 inches long, if you’re over 6 foot it might be a little short. Marcy gives you a 2 year warranty.
Marcy Flat Utility Bench SB-315
On Amazon
Olympic Weight Benches
An Olympic bench supports a 7 foot Olympic bar and uses standard Olympic plates. A good example is the ones you see at your local gym, standing alone on the floor — they have poles on each side where the Olympic bar rests across to do bench press exercises. Some are flat only, just for a straight flat bench press, while others are adjustable so you can do incline bench presses too. Some also come with a leg extension attachment for leg exercises, and if you want all the options, some have a squat rack attachment and dip bar attachment too — at that point you pretty much have your own power cage setup.
Marcy Olympic Weight Bench (MD-857)
Looking for an Olympic weight bench for your home gym? You can’t go wrong with the Marcy Olympic Weight Bench. What sets it apart is that you can do a variety of strength exercises with it — not just a bench press. You can do squats, preacher curls, leg extensions, incline bench, decline bench, flat bench, and much more.
The Marcy Olympic Weight Bench is constructed from high-quality steel and vinyl foam. The weight bench is manufactured in the USA and is designed to support any type of daily exercise. It comes with a leg developer to perform exercises that target the leg muscles, and the exercise machine has an adjustable seat.
Feature Summary
This bench has four backrest angles, including decline, and two adjustable seat angles, and it’s rated for 600 lb including your own body weight. A leg attachment is included too, for extensions and curls.
The weight capacity isn’t really a concern, though, because of how the bench is built into the squat rack — it has a large footprint with the frames attached, offering stability that adjustable benches can’t. It also has a bar catch for bench press, which lets you bench by yourself — if you get stuck, you can throw the bar onto the catch to get out of trouble. It has the same catch feature for squats too.
It has an interesting sliding track — you can adjust it by positions, forward or backward. The preacher attachment comes off, so you can lie face down and do leg curls instead. People have complained that it isn’t the most comfortable, though.
Marcy Olympic Weight Bench
On Amazon
Folding Weight Benches
A foldable weight bench is a great option if you want to gym at home but need a compact solution. These weight benches have been specifically designed to be portable and provide an all-round exercise solution — great for anyone who doesn’t have a dedicated weight room, or who lives in an apartment where space is limited. I don’t personally own a folding weight bench myself, since I have plenty of space, but for those who are limited on space, this is definitely an option you should consider — it can fold up and slide under a couch, behind a couch, or into a closet. Make sure it has wheels. It probably won’t be as stable as you’d expect from an Olympic or high-end adjustable bench, but it will suit your needs when you’re short on space.
The FLYBIRD above is the recommended pick here too — it’s rated for 750 lb, comes in Large and Extra Large sizes to fit shorter or taller lifters, and is small and compact enough to store under a bed. If you want a second option:
RitFit Adjustable/Foldable Utility Bench
RitFit’s bench comes in a variety of colors and is foldable. There’s also a more expensive version with a higher weight limit — 1,600 pounds versus just 800 pounds on this one — with more features, covered below.
Feature Summary
The more expensive version has 10 backrest angles and three negative angles so you can adjust your decline — it’s definitely a much heavier-duty bench. The seat adjusts to 0°, 15°, and 30°.
Its most unique feature: curl pads on top that you can lie down on, angled on the bench, and do curls with — instead of a separate preacher curl attachment.
RitFit Adjustable/Foldable Bench
On Amazon
How Do You Know Which Is The Best Weight Bench For You?
How many positions do I need? Weight benches which adjust offer a variety of positions — anything from a handful to nearly a dozen. Think about what kind of exercises you do and what you’ll be doing on this workout bench. Do you need to hit as many different inclines as possible, or will three or four be sufficient for your training?
Do I need a decline bench? Not all utility benches offer decline positions. If you do a lot of decline work with free weights, look for one that has this function — only about half of the benches on this list will comfortably decline.
How much weight am I lifting? This is a really important safety question. If you’re working out with heavier weights, forget anything with a low weight capacity, because you might end up doing some damage if the bench can’t hold you and the added weights. Research on bench press technique and shoulder loading backs this up directly — a stable, properly rated bench and correct form both meaningfully reduce injury risk. My own bench rolls around on wheels, so it’s easy to move even though it’s heavy — and because it’s heavy, I can really do a lot of weight on it. I can step on it, jump on it for plyometrics, and it doesn’t wobble whatsoever like a lot of cheap benches do. If you’re only doing basic weight training, you can get away with something more entry-level.
How big will it need to be? Will it suit my height? People over 6 foot tall can sometimes have trouble finding the right bench, as some can be a bit too short. Look at the dimensions of the bench — maybe measure the one you’re already using to get an idea of what will work.
Where will it be positioned? Does it need to be moved around? Is your bench going to be permanently set up in your home gym, or will it need to be moved in and out of place? Do you need to be able to roll it away into storage, or fold it flat to put under the bed? Some benches can fold down but many of the heavy-duty ones that come pre-assembled won’t be able to be flattened for out-of-view storage.
What’s my budget? There’s no point forking out a lot of money for a bench that will only be used occasionally, and no point buying the cheapest bench if you’re lifting heavy weight plates on it every day. Typically you get what you pay for — so while there are some great entry-level benches out there, if you need something that will last a long time and carry a lot of weight, it’s best to spend a bit more.
What’s the difference between an adjustable bench and a FID bench?
The main difference is that FID stands for flat bench, incline bench, and decline. Decline means it goes below flat, so you can do decline dumbbell presses, sit-ups, and so on — where other adjustable benches will only go to flat, or just up to incline.
Do I need an Olympic bench, or is an adjustable bench enough?
An Olympic bench is really for using an Olympic bar and Olympic weights, whereas an adjustable bench could fit under a power rack and be used with an Olympic bar too — but an adjustable bench is really good for dumbbells and home-gym type of work. A lot of Olympic benches actually have stands on the side for the Olympic bar, which an adjustable bench doesn’t have — that’s the main difference.
Is a folding bench as sturdy as a fixed one?
You really have to consider the base of the bench, whether it’s folding or adjustable, for how sturdy it will be. A wide base in the back and a wide base in the front, nice and flat, will be nice and stable. What also creates a wobble is the long seat on the bench — that really needs to be screwed in well and stable.
Do I Really Need a Weight Bench?
Home gym weight benches are a vital piece of strength training equipment as they give you an abundance of options for exercises, not just bench presses, to target muscles across your entire body. They can be used with dumbbells, cages, power racks, and various other attachments to ensure a full-body workout.
The hard work’s been done — now the rest is up to you to pick out the best workout bench for your home gym and your budget. Combine the bench with a set of adjustable dumbbells and you’ll have two of the best pieces of fitness equipment you can buy.
Editor’s note: I wanted to combine the three articles so it was a lot easier for users to pick which type of bench they want. An adjustable bench and an Olympic bench can both be the same thing — you could have an adjustable bench that is an Olympic bench, using your squat rack or power rack. Or you might find that after looking at the adjustable benches, all you need is a flat bench or an Olympic bench. And for convenience, folks who search for an adjustable bench might really be looking for a home bench that’s foldable, which would make it more convenient to store. Every product below has been checked against its real, current listing before being included.
