Weight Benches: Options, Considerations, and Alternatives

• Best adjustable: Flybird Adjustable Bench FB149 | Skip to review
• Best for firm support: Marcy Flat Utility Weight Bench | Skip to review
• Best for resistance training: Ativafit Adjustable Weight Bench | Skip to review
• Best for app support: Fitness Reality Bench | Skip to review
• Best for most exercises: Marcy Olympic MD 879 Weight Bench | Skip to review
• Best for workout ideas: Finer Form 5-in-1 Adjustable Weight Bench | Skip to review
• Best ready out of the box: GYMENIST Exercise Bench | Skip to review
• Best affordable: Everyday Essentials Steel Frame Flat Weight Training Bench | Skip to review
• Best for a heavy-duty bench: Bowflex 5.1S Stowable Bench | Skip to review
• Best for a high weight capacity: Rep Fitness AB-3000 2.0 | Skip to review
• Best for shorter individuals: Flybird Adjustable Weight Bench FB139 | Skip to review

This article explores what people should look for in weight benches, several weight benches to consider, alternative strength training equipment, and the associated health benefits and risks.

Below are some of the best weight benches to purchase online.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Best adjustable: Flybird Adjustable Bench FB149

• List price: around $240
• Weight limit: 800 pounds (lb)
• Dimensions (L x W x H): 15.94 x 34.65 x 10.63 inches (in)
• Warranty: 1 year
• Pro: does not require assembly
• Con: according to reviews, it may be too tall for some people

This adjustable weight bench features a unique triangular structure. It offers seven backrest settings, three seat adjustment options, and two footpad positions, making it a suitable option for people doing a range of weightlifting exercises with the bench.

People up to the height of 6 feet (ft) 2 in can use it, and those working out in smaller spaces can fold the bench to store it. It also arrives as a fully assembled bench.

This bench also features 2-in soft foam padding with a faux leather cover finish.

Positive reviews mention stability and durability over time. Some negative reviewers comment on the bench sliding and poor construction.

Best for firm support: Marcy Flat Utility Weight Bench

• List price: around $71
• Weight limit: 600 lb
• Dimensions (L x W x H): 43 x 14 x 17 inches
• Warranty: 2 years
• Pro: has a sturdy frame for support during workouts
• Con: does not provide as many workouts as adjustable benches

This bench uses a sturdy steel tube frame with a powder-coated finish to protect it from wear and tear.

The bench’s boxed upholstery and high-density foam provide comfort and firm support during workouts. The company highlights this bench as a versatile space-saving option.

It is also a more affordable option than many, although this lower price reflects the more limited features the bench offers.

Positive reviews comment on its easy-to-assemble and comfortable design and state that it is suitable for light usage. However, some negative reviews mention that the bench cannot take as much weight as the manufacturer says.

Best for resistance training: Ativafit Adjustable Weight Bench

• List price: $139.99
• Weight limit: 500 lb
• Dimensions (L x W x H): no information available
• Warranty: 1 year
• Pro: offers a range of backrest positions
• Con: has a lower weight limit than other options

This adjustable and foldable bench offers six backrest pad positions.

It also comes with two detachable resistance bands and a soft foam foot support. As a result, this bench may appeal to those most interested in resistance training. People may also be able to swap out different resistance bands to get a more intense workout, although Ativafit does not sell these.

The cover comprises polyurethane leather and is wipeable. People can also fold the bench away when they are not using it. This is a bonus for those working with smaller spaces or those wanting to keep gym equipment out of the way of children or pets.

Positive reviewers comment on this bench’s sturdiness, high quality design, and easy setup. Some more critical reviews mention missing parts that they could not order from the company, and others note that it is narrow and becomes unstable if users are over 120 lb.

Best for app support: Fitness Reality Super Max 1000 Bench

• List price: $99.99
• Weight limit: 800 lb
• Dimensions (L x W x H): 59 x 23.5 x 48.5 in
• Warranty: 1 year limited
• Pro: comes with a fitness app offering some free features
• Con: the MYCLOUDFITNESS app requires a subscription to access all features

This adjustable bench offers a wide backrest and seat. Its backrest also allows for 12 adjustment options, including incline, flat, and decline positions.

It has a detachable leg hold-down bar with three adjustments. The bench is foldable, and the company claims it is easy to store.

This weight bench comes with the MYCLOUDFITNESS app for basic workout tracking and activity reports. While there is a free version of the app available for 30 days, the full range of features is only available with a $14.99 monthly subscription.

The reviews for this weight bench are mostly positive, although some customers reported concerns about the product. For instance, some noted that the bench is not level in its flat position, and others said the padding is thin and overall quality was low.

Positive reviews claim the bench is sturdy, great value for money, and very easy to assemble.

Best for most exercises: Marcy Olympic MD 879 Weight Bench

• List price: around $325
• Weight limit: 595 lb
• Dimensions (L x W x H): 80 x 47 x 61 in
• Warranty: two years limited
• Pro: inbuilt weight holders
• Con: one of the more expensive options available

This versatile bench has a two-piece design, with a bench and a separate squat rack with two bar catches.

Its additional features include an adjustable back pad, an adjustable arm curl pad, a curl handle, and a leg developer. It can sit in incline, flat, and decline positions.

The bench has pegs for storing weights and consists of a steel frame and vinyl covers for durability and safety.

This bench has over 3,500 reviews on Amazon, the majority of which are positive. These reviews praise the bench’s stable design and the wide range of exercises it facilitates. However, some found that it took up a lot of room, and certain exercises, such as preacher curls and heavy dumbbell lifts, can be awkward to complete.

Best for workout ideas: Finer Form 5-in-1 Adjustable Weight Bench

• List price: around $200
• Weight limit: 660 lb
• Dimensions (L x W x H): 34.25 x 13.78 x 10.24 in
• Warranty: no information available
• Pro: the company provides free PDF workout charts
• Con: some reviewers have difficulty making the bench flat

This adjustable bench allows for five different positions, including incline, flat, and decline. It also has eight back pad settings and three seat settings. The bench is foldable and compact so it may suit small spaces.

Customers receive a free digital workout chart with their purchase, which displays potential exercises for different bench positions. This is a useful addition for those new to using weight benches or looking to vary their workout and try new exercises.

There are over 2,400 reviews on Amazon, with over 60% being 5-star. Positive reviews mention the compact and lightweight design and good stability. Negative reviews comment on a lack of assembly instructions. Additionally, a few people reported that the bench collapsed on them while using it.

Best ready out of the box: GYMENIST Exercise Bench

• List price: around $110
• Weight limit: 550 lb
• Dimensions (L x W x H): 34 x 18 x 10 in
• Warranty: 1 year
• Pro: does not require assembly
• Con: some reviewers state that the bench is not durable

This foldable bench features six backrest adjustments, three seat adjustments, and three leg adjustments.

Users can rotate the legs of the bench to stabilize it on uneven floors. People should always ensure they are exercising on stable and safe equipment and surfaces.

The bench comes with a back pillow and a soft padded foam footrest. The company also includes a cushion for the back that people can move up and down the backrest to best suit their needs.

It does not require assembly and is ready to use out of the box, making it suitable for those who want to avoid spending time on assembly and those without the necessary tools.

Positive reviews mention its lightweight yet sturdy construction and fold-up design. However, some reviewers leaving negative comments mentioned their model did not lay flat and certain elements, such as the plastic footings or fabric straps, broke quickly.

Best affordable: Everyday Essentials Steel Frame Flat Weight Training Bench

• List price: around $40
• Weight limit: 600 lb
• Dimensions (L x W x H): 40 x 16 x 19 in
• Warranty: no warranty
• Pro: affordable and compact
• Con: it is a very basic bench with limited features

This flat bench features a durable frame, a support cushion, and rubber feet to protect the floor.

The company states that the bench is easy to assemble and comes with a user-friendly manual.

While the bench does not have a warranty, Walmart offers a 90-day return policy.

Positive reviewers frequently comment on the easy setup process, very affordable price, and sturdy construction. A wide range of negative reviews commented that the bench arrived damaged due to packaging issues.

Best for a heavy-duty bench: Bowflex 5.1S Stowable Bench

• List price: $349
• Weight limit: 600 lb
• Dimensions (L x W x H): 61.3 x 28.1 x 49.5 in
• Warranty: no information available
• Pro: includes wheels for easy transport
• Con: it is one of the more expensive weight benches available

This adjustable bench allows for six positions, including a minus 20-degree decline and a 90-degree incline.

Bowflex states that this bench has a heavy-duty steel frame for durability. Additionally, it has a space-saving design and transport wheels for easier storage.

People can purchase 3–5 year protection plans for other Bowflex products, but they do not apply to the brand’s weight benches. Individuals can arrange to return their product within 6 weeks of delivery.

Positive reviews mention the bench’s sturdy design, with people claiming it is easy to move and is suitable for a wide range of exercises. However, some did not like that there is a gap between the backrest and the seat, and others found it unsuitable for heavy weightlifting. The wheels were also reportedly ineffective on softer gym mats.

Best for a high weight capacity: Rep Fitness AB-3000 2.0

• List price: $319.99
• Weight limit: 1,000 lb
• Dimensions (L x W x H): 25.8 x 17.1 x 56.6 in
• Warranty: 10 years
• Pro: lengthy warranty time
• Con: expensive

This adjustable bench has a weight capacity of 1,000 lb, the most generous option on this list. This makes it suitable option for people with a higher body weight or those who lift heavy weights.

The bench has eight back pad angles and five seat pad angles, including decline, flat, and incline positions. The back pad uses a ladder-style adjustment system, and certain parts of the bench can condense so it takes up less room between uses.

It is available in five color choices.

Positive reviews mention that the bench feels high quality, it is stable, and is a suitable choice for a home gym. More critical reviews say that the bench takes up too much room. Additionally, not everyone found it stable enough for lifting heavy weights.

Best for shorter individuals: FLYBIRD Adjustable Weight Bench FB139

• List price: around $239
• Weight limit: 600 lb
• Dimensions (L x W x H): 42.3 x 15.1 x 16.5 in
• Warranty: 1 year
• Pro: features a fold-up space-saving design
• Con: unsuitable for individuals over 5 ft 9 in

This adjustable bench is suitable for users up to 5 ft 9 in. Its maximum weight capacity is 600 lb.

The company has used a commercial-grade steel frame that accommodates six back positions and four seat positions. People can also fold this bench away between uses.

While this bench is only suitable for people below 6 ft, many reviewers found it reliable and durable. People also wrote that it folds away tightly, so it is easy to store. However, some buyers found the pads too firm and others found the decline angle too extreme.

The following table compares all the weight benches in this article.

Weight benches come in four main categories:

• Flat weight benches: Supports heavy weights and are usually compact. They have no adjustable parts, making maintenance easy. However, they do not allow for changing angles, limiting the exercises a person can perform.
• Adjustable weight benches: Adjustable backrests and seats allow people to strengthen their muscles using various angles. However, having several moving parts make them prone to wear and tear.
• Olympic weight benches: These benches come with a multi-tiered reracking system for a comfortable and safe reracking of barbells. A typical downside is their fixed angles and large size.
• Specialist weight benches: These types of equipment aim to target specific muscle groups by allowing precise movements and restricting certain motions. Examples of these include abdominal curl benches and preacher curl benches.

People should consider how they want to use their weight bench when choosing one.

There are several factors that people might want to consider before buying a weight bench:

• Body type: The bench’s frame should match the person’s body type to ensure safety and stability.
• Price: More sturdy types and those with adjustability and additional features are generally more expensive.
• Set up and storage: People should consider the time and ease of setting up the equipment. Some types come with wheels or are foldable for easy storage.
• Comfort: Check for the quality of upholstery and the thickness of the cushion to ensure comfort during training. A person should also ensure that the bench matches their height.
• Space: Some weight benches require a lot of space. If a person has limited room to work with, they can opt for a compact or folding bench.
• Warranty: People should consider the length and coverage of the equipment’s warranty.
• Maximum capacity: The weight capacity should cover the user’s weight and the maximum load of the weight they plan to use.
• Experience level: A beginner may have different training needs and experience than experienced lifters.
• Fitness goals: The equipment a person needs depends on their goals and the type of training and exercise they need. An individual should also consider the other equipment they will use with the weight bench.
• Upgrades: If a person is looking for long-term use, they may opt for upgradable benches. These types allow people to add accessories, such as preacher pads and leg extension attachments, which help progress training.

People can check brand websites and product specifications for measurements and recommendations. Researching online reviews can help with identifying the best product for their needs.

There are alternative types of resistance and strength equipment a person can consider, including:

• Power tower: These are all-in-one pieces of equipment that use a person’s body weight for a full upper body and abdominal workout.
• Kettlebells: These cast-iron weights with handles come in various weights. A person can incorporate this versatile equipment in many types of exercises.
• Pull-up bars: This tool consists of a bar on a stand that individuals can use for several upper-body workouts.
• Suspension trainers: This type of equipment uses a person’s body weight and gravity to add resistance during suspension training.

Learn more about the best home gym equipment.

The World Health Organization (WHO) recommends adults aged 18–64 years perform 75–150 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.

It also advises moderate-to-high muscle-strengthening activities on major muscle groups for 2 or more days a week.

Research in 2018 found that older adults with lower muscle strength had an increased mortality risk.

But, according to the National Institutes of Health (NIH), strength training offers numerous health benefits. Specifically, strength training:

• strengthens muscles
• supports bone health
• improves food metabolism and reduces the risk of diabetes
• lowers the risk of stroke and other chronic diseases
• improves self-esteem

A 2019 study involving over 12,500 people found that as little as an hour a week of resistance exercise may reduce the risk of all-cause death and cardiovascular disease.

Another 2019 study found that a moderate level of muscle strength contributes to a lower risk for type 2 diabetes.

Here, we answer some common questions about weight benches.

Are weight benches worth the cost?

A weight bench may be worth the cost if a person is looking for a piece of fitness equipment that allows most exercises.

Weight benches are versatile — people may use them for lifting dumbbells, chest presses, core exercises, and more.

Is an adjustable weight bench worth it?

An adjustable weight bench may be more suitable for people who prefer to use decline and inclines during their workout.

What can I use instead of a weight bench at home?

People may use any flat, stable surface if they do not have a weight bench at home.

However, it is important to ensure that the surface can comfortably support a person’s weight and the weight of any other pieces of equipment, such as dumbbells.

Weight benches are versatile pieces of workout equipment that can support a wide array of workouts. Adaptable and adjustable benches allow people to perform different exercises and work out more muscle groups. However, these benches usually cost more than static options.

A person looking into buying a weighted bench must consider their exercise and lifestyle needs, such as available space for the bench, fitness goals, and budget. Comparing online customer reviews can help narrow down the many options.

Please note: Medical News Today does not imply a warranty of fitness for a particular purpose or endorse any of these applications. Nobody at MNT has evaluated these apps for medical accuracy. The Food and Drug Administration (FDA) has not approved them unless otherwise indicated.