Lab-Tested & Approved: The 11 Best Benches for Strength Training in Your Home Gym (2024)

• Our Picks

• Where We Stand

• What to Look for

• How We Tested

• Our Experts

• Frequently Asked Questions

• Why Trust Verywell Fit

Key Specs:

Style: Adjustable (incline, flat, decline) | Weight Capacity: 600 pounds | Weight: 21.3 pounds | Adjustable positions: 6 backrest positions and 4 seat positions | Our Overall Rating: 5/5

Who It's For

Best for beginner to advanced exercisers who need a variety of seat and back positions and lightweight portability.

Why We Love It

Our best overall pick is Flybird's Adjustable Bench because it's crafted with sturdy steel, can handle up to 600 pounds, and folds up for storage. We found the bench simple to set up right out of the box when testing. Plus, it folds up compactly, includes an attached handle, and (at only 21 pounds) is easy to move around—allowing for convenient portability.

The bench’s seat is filled with plush foam and covered in durable synthetic leather, making it comfortable and easy to clean. The feet are lined with non-slip rubber, meaning the bench is safe to use on hardwood floors. We like that you can adjust the bench ten different ways for a more versatile workout, thanks to the backrest with six different positions and the adjustable seat, which has four.

Potential Flaws

• Because it's so lightweight, the bench does wobble slightly during exercises like step-ups, but we still feel safe using it.
• The bench only has one decline option.

Key Specs:

Style: Adjustable (incline, flat, decline) | Weight Capacity: 500 pounds | Weight: 26 pounds | Adjustable positions: 8 backrest positions | Our Overall Rating: 4.9/5

Who It's For

Best for exercisers looking for a stable, adjustable bench that's budget-friendly.

Why We Love It

PASYOU's Adjustable Weight Bench is foldable and can be used as a flat, incline, and decline bench. With a comfortable backrest that can shift into eight different positions and padded leg holds, this bench is versatile enough for all kinds of total body exercises. We also love that the foldable bench only weighs 26 pounds, making it easy to move and store.

Since the bench boasts a 500-pound weight capacity, we like that you won't have to swap it out when you start tackling heavier lifts. When testing, we found the bench very stable and felt the padding and added neck pillow were firm yet comfortable. We think this bench would be a welcome addition to any home gym. It's very easy to adjust, and the extra features had us thinking the price point would be higher.

Potential Flaws

• The leg holds on this bench, while padded, may be too small for some users.
• While the backrest is adjustable, the seat is not.
  
  

Key Specs:

Style: Adjustable (incline, flat) | Weight Capacity: 800 pounds | Weight: 55 pounds | Adjustable Positions: 5 backrest positions | Our Overall Rating: 4.7/5

Who It's For

Best for exercisers looking to invest in a complete workout system for their home gym.

Why We Love It

Zeno's Bench PRO has an inclusive weight capacity and comes with three pairs of resistance bands offering tension levels between 15-50 pounds, making it an all-in-one option. The bench also comes with two handles, an ankle strap, and an accessory bag, which can all be stored inside the bench. Plus, the attached wheels make it easy to move around.

This bench is simple to set up using the included instruction booklet and comes with useful accessories that clip onto the sturdy, attached D-rings. The comfy backrest is easy to adjust and low to the ground, making it ideal for exercises like weighted hip thrusts, which require the bench to be lower for optimal form.

Potential Flaws

• Since the bench is low to the ground and its height can't be adjusted, it may be too short for taller users.
• The bench doesn't offer any decline positions.
• Although we think it's worth the price, this option is pricier than others on our list.
  

Key Specs:

Style: Adjustable (flat, incline, decline) | Weight Capacity: 800 pounds | Weight: 35 pounds | Adjustable Positions: 6 backrest positions and 2 seat positions | Our Overall Rating: 4.5/5

Who It's For

Best for users who need a high weight capacity and have minimal storage space.

Why We Love It

This sturdy bench has an 800-pound weight capacity, a 33.5-inch tall backrest and can still fold up to a slim 9-inch depth for convenient storage under a bed or cabinet. We found it very simple to set up, with only one piece to attach. It's also easy to move when folded, so you can stash it away or easily change its location in your home gym.

We like how versatile Fitness Reality's 1000 Super Max Weight Bench is: The backrest has six adjustable positions, the seat has two adjustable positions, and the bench can be used flat, on an incline, or on a decline. The detachable leg hold bar is not padded but can be adjusted in three different ways. When using the bench, we felt safe and supported the entire time during both seated and supine exercises and even during step-ups.

Potential Flaws

• The detachable leg hold on this bench is not padded, which may be uncomfortable for some.
  
• We found the padding on the bench to be firm and less cushioned than other options on our list. But it still felt comfortable to use for a variety of exercises.

Key Specs:

Style: Adjustable (incline, decline, flat) | Weight Capacity: 600-pounds | Weight: 70 pounds | Adjustable Positions: 6 backrest positions | Our Overall Rating: 4.5/5

Who It's For

Best for intermediate to advanced exercisers that need maximum adjustability and have limited storage space.

Why We Love It

This bench is our top pick for adjustability, not only because the back of the bench can be adjusted to six different angles but also because the seat and ankle supports can be adjusted independently. When testing, we found it easy and intuitive to adjust everything using the knobs and levers, and we found the bench to be stable in each position.

The heavy-duty bench is crafted from commercial-grade steel and boasts a 600-pound weight capacity. While it’s heavier than other benches on our list, Bowflex's Stowable Bench has built-in wheels on one end to make moving it easier. And we love that it can be stored upright in the corner of a room if you’re short on space.

Potential Flaws

• It's quite heavy compared to other options on our list, making it difficult to move for some and difficult to set up without help.

Key Specs:

Style: Flat | Weight Capacity: Not listed | Weight: 48 pounds | Adjustable Positions: None | Our Overall Rating: 4.2/5

Who It's For

Best for beginner exercisers who need a basic sturdy bench to add to their home workouts.

Why We Love It

Rogue’s Fold-Up Utility Bench is a solid bench with a large, flat surface for exercises like step-ups and chest presses. The wide angle of the legs provides a solid base of support so the bench won’t wobble, and pins keep the legs locked securely in place for added safety and stability. The legs are also hinged, so you can fold the bench up for storage. The bench also features a steel, wall-mounted hanger, allowing you to hang it from a wall when not in use.

When hanging, the bench extends only 8 inches from the wall. And during testing, we found it slim enough to slide easily under a bed or other furniture.We also found it simple to assemble, but you will need your own tools to do so. While it’s at a higher price point for a non-adjustable bench, it’s worth the investment for its sturdiness and ease of storage.

Potential Flaws

• Since this is a flat bench, you can't reposition the backrest to a decline or incline, making it harder to do certain exercises (like incline chest presses).
• The wall-mounted hanger may not be appropriate for apartments.
  

Key Specs:

Style: Adjustable (flat, incline, decline) | Weight Capacity: 700 pounds | Weight: 28.5 pounds | Adjustable Positions: 8 backrest positions and 3 seat positions | Our Overall Rating: 4.2/5

Who It's For

Best for exercisers needing the versatility of a bench with a declining backrest option.

Why We Love It

This Flybird Weight Bench can be used as an incline bench, a decline bench, or a flat bench—giving you the flexibility to tackle many exercises, like decline chest presses and angled sit-ups. The eight-position backrest and three-position seat combine for 21 different workout positions, including two declining positions below horizontal.Plus, we love the plush, comfortable cushioning, and inclusive 700-pound weight capacity.

An automatic, spring-loaded locking pin keeps the seat and backrest safely in place. And we like that there’s no assembly necessary—just unfold it and insert the locking pins. The bench folds up to a compact 9 inches high, easily sliding under a bed or couch.

Potential Flaws

• While the bench folds up compactly, it may be too heavy to move easily.
• The bench is tall when set up so it's not very small-space friendly.
  

Key Specs:

Style: Adjustable (flat, incline, decline) | Weight Capacity: 850 pounds | Weight: 63 pounds | Adjustable Positions: 7 backrest positions and 3 seat positions | Our Overall Rating: 4/5

Who It's For

Best for intermediate to advanced users that are taller or need more head and neck support.

Why We Love It

The SuperMax XL bench is specifically designed for taller users, with a 37-inch backrest that can accommodate exercisers up to 6 feet, 4 inches and help reduce neck and upper back strain. The bench provides plenty of adjustability with three seat positions and seven backrest positions. This bench also has detachable, padded leg holds that can be adjusted to three positions.

This bench boasts no gap between the seat and backrest in all positions, so there’s no pinching or discomfort during exercises like bench presses. When testing, we especially appreciated the sliding seat, which most weight benches don’t offer and makes for a more customizable backrest. The legs are wide and sturdy, and the whole bench folds up for storage.

Potential Flaws

• The backrest on this bench is narrower than other benches on our list, so it may not be ideal for users with especially broad shoulders.
• While assembly is easy, the parts are heavy, so it may require two people to set up.
  

Key Specs:

Style: Adjustable (flat, incline, decline) | Weight Capacity: 375 pounds | Weight: 27.7 pounds | Adjustable Positions: 4 backrest positions | Our Overall Rating: 4/5

Who It's For

Best for beginner to intermediate exercisers who need a compact bench.

Why We Love It

Escape Fitness’ Deck V2.0 Workout Platform is a compact bench that doubles as a stepping platform and a plyo box when flat. It's adjustable and can serve as an incline or decline bench. It also folds down for storage and is lightweight enough to move easily so you can tuck it away—ideal for home gyms already occupied by other equipment like treadmills and elliptical machines. The hollow interior of the bench can be used as a storage compartment for loose equipment like bands or dumbbells.

The bench itself can be lowered to the ground or lifted by adding or removing the two green "legs" of the bench. The backrest can be adjusted to three incline angles, can be made flat, and can also decline if you just remove one of the bench's legs and not the other. We love that the surface features an anti-slip rubber tread for added grip and stability. When testing, the bench felt sturdy enough for step-ups and had good shock absorption, which is great for plyometric moves. We also like that it comes fully assembled.

Potential Flaws

• This bench has a lower weight capacity than others on our list and may not be long enough for taller users.
• It doesn't have any padding, so it may not be as comfortable for some.
  

Key Specs:

Style: Adjustable (flat, incline, decline) | Weight Capacity: 600 pounds | Weight: 94 pounds | Adjustable Positions: 10 backrest positions and 5 seat positions | Our Overall Rating: 4.2/5

Who It's For

Best for exercisers with a dedicated home gym space that don't need to move equipment around.

Why We Love It

Prime Fitness' Adjustable Bench is the heaviest bench on our list, at 94 pounds—but this extra weight makes it extremely sturdy. When testing, we felt very secure stepping on it and comfortable leaning all our weight on the bench. The padding is thick and made from moisture-wicking material. Prime Fitness also offers optional add-on arm supports and an ankle support, sold separately.

The seat can be adjusted five ways, and the backrest can be adjusted ten ways, from 0 to 85 degrees. A slot and bar system makes switching positions a breeze compared to the pin system many other benches have. We especially like that you can easily adjust this bench with just one hand.

Potential Flaws

• The bench is pretty heavy, so it's not as portable as other options on our list.
• Assembly was difficult, and we found the included instructions not very helpful, so we recommend setting some time aside to get started with this bench.
  

Key Specs:

Style: Adjustable (flat, incline, decline) | Weight Capacity: 610 pounds | Weight: 61 pounds | Adjustable Positions: 7 backrest positions | Our Overall Rating: 4/5

Who It's For

Best for advanced exercisers who want to add more exercises to their routine and have plenty of space in their home gym.

Why We Love It

If you’re looking for a complete home gym set-up and have the space, the Weider Platinum Strength Bench with Rack does the trick. This set has everything you need for a full-body workout at home, including preacher curl and leg developer attachments. The bench is adjustable and can be used as a flat, incline, or decline bench with a 610-pound weight capacity. If you buy it alongside the Weider Platinum Squat Rack (like we did), you'll also get a compatible squat rack with adjustable uprights and aweight platestorage peg.The benefit of buying the rack and bench separately is that you can use one without the other, but you can also buy Weider's Platinum Olympic Weight Bench and Rack to get the two as one machine.

The back support on the bench is tapered for a comfortable fit. We also like that this set allows you to do so many exercises that can’t be done on most benches at this price point. After testing, we think it's underpriced for all its additional functions, making it a great value.

Potential Flaws

• Because of its heavier weight and added attachments, this set is bulky and not as portable as other options.
• We also found it difficult to assemble, with lots of individual pieces to keep track of.