Rogue Bench Guide: Find the Right Bench for Your Training

Benches are essential in nearly every strength training program, and Rogue offers a wide variety to match the needs of every athlete—from garage gym owners to competitive powerlifters. Whether you’re looking for a straightforward flat bench, a fully adjustable version for added versatility in a range of colors, or a competition-ready powerlifting bench, this guide breaks down Rogue’s bench lineup and the movements each style supports.

Flat Utility Benches

Simple, Stable, and Built to Last

Rogue flat benches offer a solid platform for classic bench pressing and accessory work, with multiple styles to match your setup. Each bench features heavy-duty construction and high-quality padding for dependable performance.

Flat Utility Bench 2.0: A one-piece welded frame and angled rear legs offer rock-solid stability. The premium polyurethane pad provides lasting support through heavy sessions.
Bolt-Together Utility Bench: Great for uneven floors. The bolted design can be loosened and reset to match your surface, eliminating annoying wobble.
Fold-Up Utility Bench: Space-saving design with hinged legs and an included wall hanger. Folds down to just 8″ from the wall when stored.
Monster Utility Bench: Built for maximum stability and available in two height profiles: standard or “shorty” versions with either standard pads or Fat Pads for added support.

Common Movements on Flat Benches:

Flat Barbell Bench Press
Primary: Pectoralis major (mid chest), anterior deltoids, triceps
Why: The gold standard for building upper body pressing strength. A stable flat bench is essential for generating force through the upper body.
Flat Dumbbell Press
Primary: Chest, triceps, shoulders
Why: Requires independent control of each arm, helping improve joint stability, muscular balance, and control through a greater range of motion.
Dumbbell Flyes
Primary: Chest (focus on stretch and contraction)
Why: Isolates the chest with minimal triceps involvement. Great for hypertrophy and stretching the pectoral muscles under load.
Skull Crushers (Lying Triceps Extensions)
Primary: Triceps
Why: Uses the bench for upper body support while isolating the triceps. Helps build lockout strength for pressing movements.
Seated Overhead Dumbbell Triceps Extensions (using back support)
Primary: Triceps
Why: Allows full range overhead triceps work with back support, minimizing spinal load.
Bent-Over Rows / Seal Rows (if bench is elevated)
Primary: Lats, rhomboids, traps
Why: Provides a stable surface for pulling movements that isolate the upper back, reducing lower body involvement.

Flat benches are a foundational tool in any gym—ideal for building pressing strength, triceps development, and upper-back support movements.

Adjustable Benches

Versatility for Full-Range Training

Adjustable benches offer incline, flat, and even decline positioning for a wide range of movements. Whether you’re targeting specific areas of the chest or integrating curls and rows, Rogue adjustable benches are built for stability and quick, intuitive adjustments.

AB-2 Adjustable Bench: Offers 9 incline back settings and 6 seat settings, giving you 50+ potential configurations.
AB-3 Adjustable Bench: Adds the option for decline movements with a removable foot catch, on top of all AB-2 positions.
Adjustable Bench 3.0: 30 configuration options with improved adjustment arms for smooth transitions. Choose standard or upgraded versions with premium finishes and wheels.
Manta Ray Adjustable Bench: The most adjustable Rogue bench, featuring nearly limitless configurations and exceptional stability. Optional foot catch available for decline work.

Common Movements on Adjustable Benches:

Incline Bench: Upper Chest & Shoulder Emphasis

Incline Barbell Bench Press
Primary: Upper chest, front delts, triceps
Why: Helps target the clavicular head of the pectorals for balanced chest development.
Incline Dumbbell Press
Primary: Upper chest, front delts
Why: Builds unilateral control and increases range of motion.
Incline Dumbbell Flyes
Primary: Upper chest
Why: Enhances upper chest hypertrophy through controlled stretch and contraction.
Incline Chest-Supported Row
Primary: Mid-back, rear delts
Why: Removes momentum and lower body involvement, isolating the upper back.
Incline Hammer Curl / Incline Dumbbell Curl
Primary: Biceps (long head)
Why: Promotes a deeper stretch, increasing muscle fiber recruitment.

Decline Bench: Lower Chest & Core Focus

Decline Barbell Bench Press
Primary: Lower chest, triceps
Why: Shortens the range of motion and shifts focus to the lower pecs.
Decline Dumbbell Press
Primary: Lower pecs
Why: Adds instability for increased activation and shoulder control.
Decline Dumbbell Flyes
Primary: Lower chest
Why: Targets the lower chest with an extended range and unique angle of resistance.
Decline Sit-Ups / Weighted Decline Crunches
Primary: Rectus abdominis
Why: Elevates core resistance using gravity for added difficulty.
Decline Russian Twists
Primary: Obliques, abs
Why: Builds rotational strength and total core control.

Adjustable benches are ideal if you want more training variety in a single piece of equipment, especially if you’re working in limited space.

Powerlifting Benches

Purpose-Built for Max Loads and Competition Standards

For those focused on powerlifting or heavy flat benching, Rogue’s power benches are built to competition standards and include options for band attachments, spotter arms, and squat conversions.

Westside & Monster Westside Bench – Designed with Westside Barbell for serious bench press training. Incorporates pin safeties and band peg compatibility.
Monster Lite Competition Bench – Compact, stable, and customizable with four pad options and band peg compatibility.
Rogue Combo Rack – IPF-certified with a built-in competition bench and removable bench platform for squatting. Includes telescoping uprights, spotter decks, and lever-arm jack for easy adjustments.

Common Movements on Powerlifting Benches:

Barbell Bench Press
Primary: Pectorals, triceps, anterior delts
Why: Foundational strength movement for powerlifting; trains upper body pressing power.
Add-on: Band pegs allow for accommodating resistance to improve lockout strength and bar speed.
Banded Barbell Bench Press
Primary: Pectorals, triceps
Why: Adds resistance throughout the range of motion to overload lockout and develop explosive strength.
Squats (on Combo Rack)
Primary: Quads, glutes, hamstrings, lower back
Why: Combo Rack’s adjustable uprights and removable bench allow for both front and back squats under competition-style conditions. Perfect for powerlifting meet prep or training with spotter support.

Powerlifting benches are best suited for athletes training heavy and often, where support, safety, and precision are critical.

Choosing the Right Rogue Bench

Go flat if you’re focused on traditional strength work and want a simple, stable platform with a smaller footprint.
Choose adjustable if you want flexibility in your training, including incline and decline work, or you share a bench across multiple users.
Opt for power benches if you’re training for competition, prioritizing flat bench press performance, or using bands and safeties in your lifts.

Still deciding? Rogue benches are built with durability in mind and trusted by athletes at every level. Explore the full range and find the model that fits your goals and your space.