Home Fitness My Experience With The Rogue Adjustable Bench 3.0 (2024 Review)
My Experience With The Rogue Adjustable Bench 3.0 (2024 Review)

My Experience With The Rogue Adjustable Bench 3.0 (2024 Review)


I probably go a little bit beyond what’s normal when thinking about, researching, and shopping for the exercise equipment, weight benches, and other accessories that will make up my home garage gym. I usually inspect and try out equipment whenever I go to a new gym to determine whether it would be a good fit for my own collection.

After using the Rogue Adjustable Bench 3.0, which I absolutely loved, it quickly became one of my top objectives. A flat bench is not worth it when building a home gym, and it’s much better to use an adjustable bench that you can use for a lot more exercises, such as seated shoulder presses, chest-supported rows, and incline bench presses.

In this review, I will share my impressions and experiences with the Rogue Adjustable Bench 3.0, along with helpful pictures and videos so you can decide if it is worth getting for your own gym.


  • It is heavy-duty and robust. It does not rock from side to side and always remains stable.
  • Can be stored vertically, requiring less space.
  • Bench wheels and handle make it easy to move.
  • Wide pad provides greater stability during bench pressing.
  • Adjustment allows 3 seat and 10 back positions.


  • It is one of the most expensive benches on the market, but the quality corresponds to the price.
  • No decline option.

Rogue Adjustable Bench 3.0

Rogue Fitness Adjustable Bench 3.0

Heavy duty adjustable bench for ultimate stability when performing pressing exercises.

Rogue Adjustable Bench

Rogue Adjustable Bench 3.0 Review

I’ve divided my review of the Rogue Adjustable Bench 3.0 into six categories I believe are critical when investing in a new bench.


I’ve trained on some really bad benches in my time. There’s nothing worse than preparing for a heavy bench press on a bench that wobbles side to side because the frame is uneven or feeling like you’ll fall off because the pad is too small.

These issues will limit the weight you can lift and may be dangerous, which is the last thing you want to think about when lifting heavy alone in your garage. None of these will be an issue with the Rogue Adjustable Bench 3.0 because it’s extremely sturdy.

It’s made in the USA from 3″ x 3″ gauge steel and is exceptionally durable. This is not a cheap bench from China you may find on Amazon. It weighs 125 pounds and measures 11.25 inches wide, which is roughly 1.5-2 inches wider than a budget bench.

In the video above, you can see me attempting to rock the bench from side to side before executing a 1-arm DB bench press while the bench remains completely stable. There is also no huge gap between the seat and the back pad, which is common on cheaper benches.


This is a feature I appreciate in the Rogue Adjustable Bench 3.0. The ladder-style adjustment is far superior to a pin pop adjustment. Lift the end of the bench and position it as desired without making any more adjustments. The video above shows how easy it is.

You get ten incline options for the back pad and three for the seat pad. There is no decline option with this bench. However, the decline bench press is a meaningless exercise in my opinion, therefore having no decline option does not concern me in the least.

The angles on the bench are clearly indicated, eliminating uncertainty over whether it is a 45° angle or which muscles are being targeted, such as the chest or shoulders.


Like all of Rogue’s products, this bench comes unassembled, and you will have to do some work before you can begin training. If this isn’t suitable for you, you might want to look for another bench. However, it is well worth the time to put this bench together, which will last years of heavy training.

You’ll only need a ¾” wrench or socket and a 7/32″ hex key or Allen wrench. These are simple enough to pick from Home Depot or any other similar store if you don’t have them already in the garage. 


You may sometimes leave your bench in a different spot in your garage gym or keep it out of the way so you can park your car, or you may need to move it from the squat rack to the dumbbell rack.

In either case, an uncomfortable to move bench makes your workout more challenging to complete. If you watch my video in the “adjustability” paragraph, you’ll notice how effortless it is to move the bench using the handle and wheels.

While the bench weighs 125 pounds, you only pick up a fraction of the weight when you tip it on its wheels. This bench is easily movable by people of every strength level. The fact it can stand vertically makes storing it a breeze and saves a ton of room.

Material & Durability

Rogue Adjustable Bench 3.0

As previously stated, the frame is constructed from 3″ x 3″ gauge steel, which can withstand ordinary gym usage. The pad is made of thick, dense foam and coated with standard USA vinyl, a non-slippery material. If you feel fancy, you can upgrade to the textured foam pad, but I don’t think it’s necessary.

As shown in the picture, this bench features a stainless-steel upgrade, which I strongly recommend because it extends the life of your bench. You’re getting increased durability, so you’ll never have to buy a new bench.

Furthermore, the update provides you with superior rubber wheels instead of ordinary bench wheels, which are much smoother, last longer, and are easier to move around. The pad is 52″ long, and the entire bench measures 56.5″ long, 24.75″ wide and 17.5″ high.


The base Rogue Adjustable Bench 3.0 with no improvements costs $595. However, the stainless-steel upgrade costs $100 more, totaling $695 plus the regular $45 shipping and taxes, depending on where you live.

It could cost up to $800, depending on where you reside, due to taxes and shipping, and this is a hefty sum of money for non-professional lifters.

So, either bundle it with other equipment, seek a cheaper alternative, or be prepared to spend extra for taxes and shipping.

Rogue Adjustable Bench 3.0 Alternatives

Rep Fitness AB-5200

Rep Fitness AB-5200

The Rep Fitness Ab-2500 is the company’s most durable and adjustable bench. When the “fixed post” option is chosen, the AB-5200 2.0 becomes a flat-incline bench with ten distinct back pad angles and four-seat pad angles.

The “adjustable post” variation changes the AB-5200 2.0 into a flat-incline-decline bench with three more decline angles.

The commercial-grade AB-5200 2.0 is exceptionally robust, constructed with 11-gauge steel and heavy-duty fasteners. It represents a fantastic deal for lifters looking for one of the best adjustable benches for their home gym. It weighs 115 pounds and has a weight capability of 1000 pounds.

With very similar features and materials and a cost of $549 for the base version and $599 with a wide pad and adjustable post, Rep AB-5200 is a serious contender for the top spot of Rogue and a certain winner for people more conscious of their budget.

TITAN Series Adjustable Bench

Titan Series Adjustable Bench

The Tian series adjustable bench drops the price even lower and retails for $450. It’s made from the same 11-gauge steel Rogue and Rep fitness benches, and it also has a 1000-pound capacity in the flat position, while the prescribed weight for the incline position is 600 lbs.

The bench pads have a HeftyGrip Vinyl cover for better grip during heavy lifting sessions and are completed with beautiful red anodized knobs. The knurled handle and rear wheels make transporting the bench easy and easily store it upright when not in use.

Considering the price, this offer makes an awful lot of sense for a garage gym, given that you still get commercial-grade quality.

Eleiko Adjustable Bench

Eleiko Adjustable Bench

The Eleiko Adjustable Bench offers a firm foundation for various free weight exercises. The backrest may be adjusted in seven different settings, ranging from a -10 decline to a 75-degree incline in 10-degree increments.

The seat pad has three configurations, from level to 30-degree incline, with increments of 15 degrees. A knurled handle and two adjustable knobs provide a comfortable grip and ease of operation.

You can select from revolutionary polyurethane cushions for a modern aesthetic or Skai cushions for a more classic appearance and feel.

As with everything made by Eleiko, this bench is elite, but do you really need to drop $1,350 on a bench for a home gym? I doubt it.

Who Is This For

+ Athletes who look for commercial grade top quality bench for their garage gym.

+ People that lift some serious weights, because this bench can handle more than 1000 pounds.

+ People who want to buy a bench and never think about a replacement.

+ Trainees who search for a variety in their training, which is provided by the ten back adjustments.

Who This Isn’t for

  • People who don’t necessarily look for the best option on the market but rather prefer the best value one.
  • Those who don’t want to take the time to assemble the bench, the parts of which come in separate boxes.

Frequently Asked Rogue Adjustable Bench Questions

Is The Rogue Adjustable Bench Worth It?

For a well-equipped home gym, this is the top adjustable bench on my list. I’ve trained on a variety of benches, and the quality, materials, and sturdiness of this one are among the best. If you are willing to pay the price, the Rogue Adjustable Bench is worth it.

Which Rogue Bench Is Best?

Based on my experience, the Rogue Adjustable Bench 3.0 is the best. It’s durable and can withstand some abuse. It also stores simply by standing on its edge, making it an excellent choice for a garage gym with limited space.


In terms of home gym equipment, my top pick is the Rogue Adjustable Bench 3.0. You should never cut corners on certain pieces of gym equipment. An inexpensive bench, for example, could collapse under your weight or give you a terrible workout due to the uneven surface you’d be working out on.

Rogue Adjustable Bench 3.0

Rogue Fitness Adjustable Bench 3.0

Heavy duty adjustable bench for ultimate stability when performing pressing exercises.

Rogue Adjustable Bench

Affiliate Disclosure:
The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product. This support allows our research and editorial team to continue providing high-quality recommendations. As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon.com. Please rest assured that we only recommend high-quality products.

James de Lacey James is a professional strength & conditioning coach that works with professional and international level teams and athletes. He owns Sweet Science of Fighting, is a published scientific researcher and has completed his Masters in Sport & Exercise Science. He's combined my knowledge of research and experience to bring you the most practical bites to be applied to your combat training.