A solid weight bench is one of the most helpful pieces of gym equipment that you can have, and adjustable weight benches like the Rogue AB 3.0 can take your workouts to the next level because of their various angles. Instead of limiting yourself to a flat bench, you can target your upper pec fibers with an incline bench, and even add some spider curls to your bicep work. When looking for a new weight bench to add to your home gym, we believe the Rogue AB 3.0 is a great option to consider due to its heavy-duty frame and multiple adjustment angles.
Forged from 11-gauge steel, the Rogue Adjustable Bench 3.0 has a weight capacity of around 1,000 pounds. The ladder style adjustment provides 10 different back pad angles and three different seat pad positions for your workouts. The one-inch gap between the seat and back pads doesn’t get in the way while working out, and is actually eliminated at certain angles. We could go on about how much we like the design of this bench, but let’s dig into the details more below.
- The Rogue AB 3.0 is made from 11-gauge steel. This type of framework is what you’ll find in most commercial gyms.
- The ladder adjustment provides three seat pad and 10 back pad positions.
- Rogue designed this weight bench with a built-in stand, so you can make the most of your available space and store it vertically.
This adjustable bench is made from 11-gauge steel, features ten different back pad adjustments, three different seat pad adjustments, and a built-in stand.
Rogue Adjustable Bench 3.0 Video Review
Our Reviews Writer, Jake, tests the AB 3.0 firsthand in his detailed video review. Follow along as he breaks down everything you need to know about this weight bench.
Rogue Adjustable Bench 3.0 Highlights
Regarding versatility, adjustable weight benches take the cake compared to your standard flat bench. While this is not an FID bench (flat, incline, decline), you still have ten different angles you can utilize. These added angles will allow you to focus on your chest, shoulders, back, and biceps in multiple ways. The actual weight capacity is not listed on the Rogue website, but 11-gauge steel weight benches tend to have a capacity of 1,000 pounds — maybe more.
Despite it being a hefty 125 pounds, this weight bench won’t dominate too much space in your home gym. It’s 17.5 inches tall when flat, it’s about 4.5 feet long, and including the wheels, it’s just over two feet wide. One of our favorite features of this weight bench is the built-in stand that allows you to store the AB 3.0 vertically. This will come in clutch for anyone who wants to move it from their power rack and rep some squats. While the back pad is only 11 inches wide, we still think this is a solid option for most athletes to consider.
Who Should Buy the Rogue Adjustable Bench 3.0
- Athletes looking for a commercial-grade weight bench will love the 11-gauge steel frame featured with the AB 3.0.
- Customers who are in the market for a weight bench that won’t take up too much space will like the built-in stand here.
- The 10 back pad adjustments will satisfy the needs of anyone looking for some variety with their workouts.
Who Shouldn’t Buy the Rogue Adjustable Bench 3.0
- Anyone who is balling on a budget may want to look elsewhere. The AB 3.0 will run you around $700, and you can find cheaper options with the same features — some even have more.
- Since this is not an FID bench, anyone looking to incorporate a decline bench press will want to keep their search alive.
- The AB 3.0 does not meet the competition height standards, so anyone looking for a bench to prep for their next competition will want to find one that does meet those standards.
The Rogue Adjustable Bench 3.0 is available at two different prices on the Rogue Fitness website. The base model will run you around $600, but once you tack on shipping and taxes, you’ll spend over $700. If you wanted to swap out your black adjustment rails for stainless steel, you’ll have to shell out an additional $100 or so, driving that total cost up to around $800.
While you don’t have the option of adding on a wider back pad, you can swap out your original padding for a premium textured foam pad for an additional fee of roughly $160. So you could potentially spend over $900 on a weight bench (*gasp*). This is a lofty price tag, so if you’re not an elite powerlifter who resembles the Hulk, you might be better off finding a cheaper option. That being said, the build of this weight bench is top-tier, and it’s almost guaranteed to last you a lifetime.
If you’d prefer to finance your purchase, Rogue offers two different solutions for you. If you decide to use Affirm, they will run a soft credit score check to determine your monthly payments. Or you can go with PayLater from PayPal, and you’ll have the option of making four interest-free payments for around $175, or monthly payments over two years for about $35.
Overall Build and Quality
The Rogue Adjustable Bench 3.0 is crafted from 11-gauge steel. This heavy-duty frame is professional quality that’s going to be tough to top. The vinyl padding on the back and seat is firm and supportive, but comfortable at the same time. Its front foot takes up minimal space, so you can get straight to your bench press without making any accommodations. The handle is located at the base of the front foot, and thankfully there’s a set of wheels on the back end that make it easy to move this 125-pound beast.
Nobody likes the gap between the seat and back pads on adjustable benches, and while there is a gap here, it’s not that bad at only one inch. That gap is significantly less than most adjustable benches — you often find an adjustable weight bench with a gap of about two or three inches.
Like an onion, there are many layers when it comes to the features of this bench. This is a ladder-style adjustable bench which is different from a pop-pin style bench. As you may assume, the adjustment rails resemble a ladder. You have ten different back pad angles at your disposal, and laser-cut degree markings signal your positioning — the same goes for the three seat pad angle options.
The built-in stand may be our favorite thing that the AB 3.0 has to offer. If you’re tight on space, you can store this bench vertically in the corner of your gym. Or, if you need to move it out of your power rack or squat rack, you can easily do so and create more room. One thing that may be a disappointment for some is that besides the upgraded foam padding, the AB 3.0 is incompatible with any attachments. So you’ll have to keep looking for a bench that can add a preacher curl attachment or a leg developer for leg curls and extensions.
A problem we don’t often consider is that the front foot on a weight bench can sometimes take up too much space. Since the front foot on the AB 3.0 is pretty narrow, you won’t have to deal with that. This slim design will make you more comfortable with your lifts and allow you to produce optimal foot drive when you’re bench pressing.
A really innovative feature, in our opinion, is the built-in stand that Rogue included with the AB 3.0. This will be huge for anyone tight on space since it can easily be tucked away. To use the stand, simply lift up on the handle until it’s standing upright, and it will balance itself out.
The Rogue Adjustable Bench 3.0 is a ladder-style adjustable bench that features 10 different degrees of back pad adjustments (0, 15, 30, 37.5, 45, 52.5, 60, 67.5, 75, 85) to accommodate three different degrees of seat pad adjustments (0, 15, 30).
You’ll always know what you’re working with thanks to the laser-cut degree markings that signal the precise angle you have the padding adjusted to. But remember, this is not an FID bench, so you won’t be able to work in any decline bench presses into your workout program.
Since this bench weighs 125 pounds, the AB 3.0 features a handle and a set of wheels to help you move it around your home gym. This will be great if you want to move it towards the front of your power rack to rep some barbell shoulder presses, or to store it out of the way when you’re done exercising. Rogue also designed the handle in an easy-to-reach location, so you don’t have to worry about making any awkward maneuvers to grab it.
Space can be a problem for most home gym owners, so thankfully, the AB 3.0 isn’t too big. However, you’ll still need around eight square feet of space to perform exercises like dumbbell flyes. The 11-gauge steel makes this a commercial-grade weight bench with a weight capacity of at least 1,000 pounds (maybe more), and the padding is a nice combination of firmness and comfortability.
Let’s be honest; nobody wants to lay down on a weight bench and have it feel like they’re laying on concrete or that they aren’t getting enough support. Rogue provides the best of both worlds with their vinyl padding since it’s pretty firm, but also forgiving at the same time.
If you do, in fact, want an upgrade, you can swap out the original padding for a premium one that is meant to be more resistant to wear and easier to clean.
Regarding the frame of the AB 3.0, you can’t top this 11-gauge steel. It will bring the feel of a commercial gym into your home and essentially guarantee a lifetime of usage.
In terms of footprint, the Rogue Adjustable Bench 3.0 is a fairly standard size, in our opinion. When laid flat, it’s right at 17.5 inches off the ground and 4.5 feet long.
The back pad is 11 inches, but it’s a shade over two feet wide when you include the wheels. We tend to recommend around eight square feet of space to work out with a weight bench, and we’re going to stick to that advice in this case — especially if you have longer arms.
Rogue does not include the weight capacity of the AB 3.0, but since it’s made from 11-gauge steel, we think it’s safe to assume that it can handle at least 1,000 pounds. This is an elite number that should have powerlifters licking their chops.
As you might assume, you’ll have to assemble this weight bench yourself upon delivery. Thankfully Rogue offers instructions that are easy to follow, and it only took us about an hour. We still recommend having someone help you out, though, to speed up the process.
Rogue throws in a lifetime structural warranty with this weight bench that will cover any manufacturing defects that may occur.
Places to Buy
You can purchase the Rogue Adjustable Bench 3.0 directly through the Rogue Fitness website.
Rogue has been one of the leaders in manufacturing high-quality fitness equipment since 2006, and is showing no signs of slowing down. If you want to learn more about their production practices, you can call their support number at 614-358-6190 or send them a message directly on their website, and someone will respond to you via email.
The Rogue Adjustable Bench 3.0 is about as sturdy as they come. The 11-gauge steel should allow it to withstand at least 1,000 pounds of weight. The ladder-style adjustment rails provide 10 back pad adjustments, and three seat pad adjustments. The padding will offer you proper stability for your lifts — plus, it’s not uncomfortable to lay down on. You can’t forget about the built-in stand that will make it as easy as 1-2-3 to store, either.
While the AB 3.0 may not be the ideal bench for anyone looking for attachment compatibility, the overall quality may justify the lofty price tag. The front foot is a solid feature that allows you to get straight to your bench press since you don’t have to deal with any interference, and the slight gap between the pads is eliminated at certain angles. When it’s all said and done, we think this is an extremely solid choice for many athletes to consider purchasing, but it may be most suited for those of elite strength.
Is the Rogue Adjustable Bench 3.0 compatible with any attachments?
Unfortunately, the AB 3.0 is not compatible with any attachments other than an upgraded foam padding. If attachments are what you’re looking for, you can find plenty of benches that are compatible with some — such as a leg roller or preacher curl.
What workouts can I do with the Rogue Adjustable Bench 3.0?
Adjustable weight benches like this one offer a lot of versatility to your workouts. You can easily work in some incline bench presses, incline bicep curls, shoulder presses, rear delt flyes, and even Bulgarian split squats.
How much does the Rogue Adjustable Bench 3.0 cost?
The base price for this weight bench is right around $595, but once you tack on shipping, you’ll be spending around $700. If you want to swap out the black adjustment rails for stainless steel rails, you’ll have to add on an additional $100. So, you could potentially spend around $900 on this bench.
While many benches out there feature the same number of adjustments, those may not be built to last like the AB 3.0. So if you’re looking for a bench that’ll likely provide you with a lifetime of usage, we think this is a pretty solid option.