| Pros | Cons |
|---|---|
| Long-lasting, durable materials | Expensive |
| Sleek, straightforward design | Weight capacity is not listed |
| Polyurethane back pad doesn't absorb sweat |
Let’s Compare the Costs of These Weight Benches
Get a quick look at how the best weight benches stack up in terms of price (before any sales or discounts).
How We Tested Weight Benches
Setting up a home gym is a big investment, and a weight bench is an essential part of any at-home setup, so we don’t take our testing lightly. Our product recommendations come from weightlifting coaches, NSCA-certified personal trainers, and former Olympic athletes. We also put each one through a rigorous series of tests.
Over multiple days, or sometimes months, we work out to see how they hold up in terms of durability, stability, and functionality. We loaded these weight benches under heavy weight and asked our testers to put in the work. Of course, we used them for bench pressing, but we also looked at everything from how easy they are to set up to what the warranty looks like. We also assess how they perform across a range of buyers needs and individualities, including body type, physical ability, storage space, and budget. You can learn more about our fitness testing methods here.
Benefits of Weight Benches
In general, resistance training is one of the best things you can do for your body: It improves strength (obviously), gives you a boost of self-esteem, and prevents muscle loss as you age. It’s even been shown to improve cognition—and we could all benefit from that. And a weight bench is one of the most versatile home gym investments you can make, on par with grabbing a pair of adjustable dumbbells or a treadmill for your home setup.
Weight benches in particular are essential for anyone serious about building a comprehensive home gym. “Once upon a time, weight benches were mostly used to push heavy weights to work on the chest, arms, shoulders and back,” says Laura Williamson, CPT, NASM-certified personal trainer and founder of Bare Fitness. “As the exercise industry has evolved, we have realized that a total body workout can be accomplished using a weight bench: Exercises can be done standing, sitting. lying down, jumping on, jumping around, stepping up, and stepping off of a weight bench.”
This versatility will allow you to work multiple muscle groups, progress your exercises, and lift heavy at home—all with just one piece of equipment. And having a sturdy, reliable bench means you can more safely perform each exercise instead of having to improvise with whatever you have laying around at home. (You can finally stop using an ottoman or spare chair for your Bulgarian split squats or tricep dips.)
How to Find the Best Weight Bench for You
Weight benches are relatively simple, but there are a few things to look out for when you’re deciding whether or not to buy one, such as type of bench, dimensions, weight capacity, construction, and extra features.
Type of Bench
Decide if you need an adjustable bench or if a flat bench will do the trick. Adjustable benches offer more versatility, but flat benches are typically more affordable and have fewer moving parts to worry about.
Dimensions
How much space do you have in your home gym? A compact, foldable bench might be ideal for small spaces, but often, these have lower weight capacities. A larger bench will be more stable for heavy lifts, but can also be bulky and difficult to store.
Weight Capacity
When deciding what weight capacity you need, Weber encourages people to consider two things: How heavy you plan to go, and your body type.
Construction
The bench’s construction matters, perhaps more so than everything else. With more durable materials, you can confidently tackle exercises like weighted step-ups without worrying about stability, says Weber.
Extra Features
Consider all the bells and whistles. Wiliamson looks for a bench with wheels so it is easier to maneuver. If your bench will live in one place in your home gym, this may not be as important.
7 Best Weight Bench Exercises
Here are some go-to weight bench exercises for upper body and lower body, recommended by our experts.
Bench press
The bench press is a classic chest move—still unbeatable.
Decline Bench Press
This is a great variation of the classic bench press that lets you handle more load, so make sure to progress slowly and always have a spotter.
Overhead Press
During an overhead press, make sure to use an upright or incline position to gain some stability and target those shoulders more efficiently.
3-Point Dumbbell Rows
Anchor one hand to the bench; perfect for targeting those larger back muscles.
Tricep Dips
Feel the burn as you dip with your hands on the bench and feet on the ground.
Bulgarian Split Squats
Put one foot on the bench to really get into the quads, hamstrings, and glutes.
Step-Ups
Make sure you have a sturdy bench and add some weight for a killer lower-body exercise.
FAQ
Are weight benches worth it?
Yes, weight benches are worth adding to a home gym—they add versatility to your workout and allow you to target different muscle groups effectively. Even if you’re working with limited space, some weight benches are foldable and easy to store.
How much do weight benches cost?
The price of a good weight bench can range from $100 to over $500, depending on the features and build quality.
What type of weight bench is the best?
The best type of weight bench depends on your needs. Adjustable benches offer more versatility and stability, while flat benches are simpler and often more affordable.
What is the best height for a weight bench?
About 16 to 18 inches off the ground is the sweet spot for weight benches. This height allows most people to plant their feet firmly on the floor while lying down. The regulation height for powerlifting is 16.5 to 17.7 inches, according to the International Powerlifting Federation.
Resources
Landrigan, J.F., et al. (2020.) Lifting cognition: a meta-analysis of effects of resistance exercise on cognition. https://link.springer.com/article/10.1007/s00426-019-01145-x
Westcott, W. (2012). Effects of strength training on health. https://journals.lww.com/acsm-csmr/fulltext/2012/07000/resistancetrainingismedicineeffectsof.13.aspx
