Rogue Adjustable Bench 3.0 Review

Editor’s note: the Rogue Adjustable Bench 2.0 this review first covered is discontinued, so this review now covers the 3.0. The 3.0 has no decline position (0 to 85 degrees), and Rogue says there’s a 1″ gap between the seat and back pads.

The Rogue Adjustable Bench 3.0 is for anyone who really wants one of the best quality weight benches made on the market. Rogue is a high end fitness equipment manufacturer that makes top rated equipment, and the Rogue 3.0 will meet all your needs. It’s still easy to move around, and it stands upright on its own for storage.

Construction

The bench is constructed out of 3×3″ 11-gauge steel that is laser-cut and bolted together, resulting in a sturdy end product. Because of the solid construction you don’t have to worry about the bench rocking around from side to side while doing heavy lifts. It weighs 125 lb and has wheels and a pull handle for moving it. The feet that set on the floor are covered with rubber caps to prevent the bench from slipping and sliding on the floor.

A cheaply padded bench will tend to look squashed and out of shape after a period of time. The seat and backrest on the Rogue are firmly padded with quality products that will not round-off after repeated use. Plus, the material helps keep your body in place on the bench, you don’t slide around in the middle of a lift. Rogue also sells a Premium USA Textured Foam Pad if you want more grip.

The Pad Gap, Honestly

How many times have you had to reposition yourself because your seat falls into the gap between the seat and backrest on a flat bench? I don’t like a bench that feels narrow or moves around when I’m pressing. The space between the seat and backrest is something I notice too. The 3.0 doesn’t completely fix that. Rogue’s listing describes “a very small 1 inch gap between the seat pad and the back pad,” which is still smaller than on most benches.

Dimensions and Adjustability

The bench is 56.5″ long and 24.75″ wide at the base. It’s 17.5″ tall flat and 55.75″ at the full 85° incline. The backrest has 10 positions from 0° to 85°, and the seat has 3: 0°, 15° and 30°. There’s no decline setting.

What Changed From the 2.0

Storage is built in now, so the bench stands upright on its own. The old spotter deck doesn’t seem to be sold for this model anymore; the add-ons Rogue lists for the 3.0 are the textured foam pad and stainless steel rails. It ships disassembled, and you’ll need a 3/4″ wrench and a 7/32″ hex key to put it together.

Rogue 3.0 vs. Rogue 4.0

Rogue also sells the 4.0, which costs a little more than the 3.0. The big difference is decline. The 4.0 has an optional Foot Catch attachment and a seat that goes down to -15°, so you can do decline presses and sit-ups. It also has a wider 12″ pad (the 3.0’s is 11″), knurled aluminum handles, better wheels and a Rogue rubber front foot.

	Rogue 3.0	Rogue 4.0
Decline	None	Yes, with optional Foot Catch (seat to -15°)
Backrest positions	10 (0° to 85°)	Flat, incline, decline range
Pad width	11″	12″
Handles	Standard pull handle	Knurled aluminum
Wheels	Standard bench wheels	Premium bearing wheels

Frequently Asked Questions

How much floor space do I actually need for this bench?

You’ll want an open area six to eight feet wide and about eight feet long. The bench itself isn’t huge, but you need room to move around it — two to three feet on each side and on each end is enough.

Can I use it as a decline bench?

No, the 3.0 doesn’t have a decline position. If you need one, look at the Rogue 4.0, which has an optional Foot Catch attachment for decline.

What’s the best incline level for shoulder work?

I’d suggest starting somewhere in the middle of the range and adjusting from there to whatever feels right for you.

Bottom line: taking into consideration the construction, quality materials used, stability and the design used, the price of the Rogue 3.0 is a reasonable investment.