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A solid weight bench is one of the most helpful pieces of gym equipment that you can have. Adjustable weight benches like the Rogue AB 3.0 can take your workouts to the next level because of the various angles they offer. 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. 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.
Main Takeaways
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.
Rogue Adjustable Bench 3.0
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 Highlights
In terms of 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 that you can utilize. These added angles will allow you to focus on your chest, shoulders, and even your 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 is going to 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 are going to 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 that have 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.
Price
The Rogue Adjustable Bench 3.0 is available in two different prices on the Rogue Fitness website. The base model is going to run you around $600, but once you tack on shipping and taxes, you’ll be spending 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 that will 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 having to make 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 the majority of adjustable benches — you often find an adjustable weight bench to have a gap of about two or three inches.
Features
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 there are laser-cut degree markings that 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 just 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 other than the upgraded foam padding, the AB 3.0 is not compatible with any attachments. So you’ll have to keep looking for a bench that can add on a preacher curl attachment, or maybe a leg roller 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 is going to make it possible for you to get more comfortable with your lifts, and allow you to produce optimal foot drive when you’re bench pressing.
Built-in Stand
A really innovative feature, in our opinion, is the built-in stand that Rogue included with the AB 3.0. This is going to be huge for anyone who is tight on space since it can easily be tucked out of the way. To use the stand, simply lift up on the handle until it’s standing upright, and it will balance itself out.
Adjustability
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). Thanks to the laser-cut degree markings that signal the precise angle you have the padding adjusted to, you’ll always know what you’re working with. This is not an FID bench though, so you won’t be able to work in any decline bench presses into your workout program.
Portability
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 is going to 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.
Product Specs
Space can be a problem for the majority of home gym owners, so thankfully the AB 3.0 isn’t too big. You’ll still need around eight square feet of space to perform exercises like dumbbell flyes though. The 11-gauge steel makes this a commercial-grade weight bench with a weight capacity that is going to be at least around 1,000 pounds (maybe more), and the padding is a nice combination of firmness and comfortability.
Padding
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.
Materials
When it comes to the frame of the AB 3.0, you can’t top this 11-gauge steel. It’s going to bring the feel of a commercial gym into your home, and essentially guarantee a lifetime of usage.
Dimensions
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 when you include the wheels, it’s a shade over two feet wide. 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.
Weight Capacity
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, and should have powerlifters licking their chops.
Assembly
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 do recommend having someone assist you though, which should allow you to put it together even faster.
Warranties
Rogue throws in a lifetime structural warranty with this weight bench that is going to 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.
Company Information
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 find out more about their production practices, you can call their support number at 614-358-6190, or you can send them a message directly on their website, and someone will respond to you via email.
Final Word
The Rogue Adjustable Bench 3.0 is about as sturdy as you could ask a weight bench to be. 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 is going to 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’s going to make it easy as 1-2-3 to store, either.
While the AB 3.0 may not be the ideal bench for anyone who is set on looking for one that is compatible with attachments, 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 athletes to consider purchasing, but it may be more suited for those of elite strength.
FAQs
Is the Rogue Adjustable Bench 3.0 compatible with any attachments?Unfortunately no, 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 long will the Rogue Adjustable Bench 3.0 last me?Since Rogue crafted this weight bench out of 11-gauge steel, it’s as durable as you could ask for it to be. This is commercial grade quality, and it’s almost guaranteed to last you a lifetime.
A solid weight bench is one of the most helpful pieces of gym equipment that you can have. Adjustable weight benches like the Rogue AB 3.0 can take your workouts to the next level because of the various angles they offer. 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. 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.
Main Takeaways
Rogue Adjustable Bench 3.0
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 Highlights
In terms of 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 that you can utilize. These added angles will allow you to focus on your chest, shoulders, and even your 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 is going to 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
The Rogue Adjustable Bench 3.0 is available in two different prices on the Rogue Fitness website. The base model is going to run you around $600, but once you tack on shipping and taxes, you’ll be spending 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 that will 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 having to make 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 the majority of adjustable benches — you often find an adjustable weight bench to have a gap of about two or three inches.
Features
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 there are laser-cut degree markings that 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 just 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 other than the upgraded foam padding, the AB 3.0 is not compatible with any attachments. So you’ll have to keep looking for a bench that can add on a preacher curl attachment, or maybe a leg roller 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 is going to make it possible for you to get more comfortable with your lifts, and allow you to produce optimal foot drive when you’re bench pressing.
Built-in Stand
A really innovative feature, in our opinion, is the built-in stand that Rogue included with the AB 3.0. This is going to be huge for anyone who is tight on space since it can easily be tucked out of the way. To use the stand, simply lift up on the handle until it’s standing upright, and it will balance itself out.
Adjustability
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). Thanks to the laser-cut degree markings that signal the precise angle you have the padding adjusted to, you’ll always know what you’re working with. This is not an FID bench though, so you won’t be able to work in any decline bench presses into your workout program.
Portability
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 is going to 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.
Product Specs
Space can be a problem for the majority of home gym owners, so thankfully the AB 3.0 isn’t too big. You’ll still need around eight square feet of space to perform exercises like dumbbell flyes though. The 11-gauge steel makes this a commercial-grade weight bench with a weight capacity that is going to be at least around 1,000 pounds (maybe more), and the padding is a nice combination of firmness and comfortability.
Padding
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.
Materials
When it comes to the frame of the AB 3.0, you can’t top this 11-gauge steel. It’s going to bring the feel of a commercial gym into your home, and essentially guarantee a lifetime of usage.
Dimensions
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 when you include the wheels, it’s a shade over two feet wide. 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.
Weight Capacity
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, and should have powerlifters licking their chops.
Assembly
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 do recommend having someone assist you though, which should allow you to put it together even faster.
Warranties
Rogue throws in a lifetime structural warranty with this weight bench that is going to 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.
Company Information
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 find out more about their production practices, you can call their support number at 614-358-6190, or you can send them a message directly on their website, and someone will respond to you via email.
Final Word
The Rogue Adjustable Bench 3.0 is about as sturdy as you could ask a weight bench to be. 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 is going to 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’s going to make it easy as 1-2-3 to store, either.
While the AB 3.0 may not be the ideal bench for anyone who is set on looking for one that is compatible with attachments, 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 athletes to consider purchasing, but it may be more suited for those of elite strength.
FAQs
Is the Rogue Adjustable Bench 3.0 compatible with any attachments?Unfortunately no, 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 long will the Rogue Adjustable Bench 3.0 last me?Since Rogue crafted this weight bench out of 11-gauge steel, it’s as durable as you could ask for it to be. This is commercial grade quality, and it’s almost guaranteed to last you a lifetime.
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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. 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.
Main Takeaways
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.
Rogue Adjustable Bench 3.0
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 Highlights
In terms of 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 that you can utilize. These added angles will allow you to focus on your chest, shoulders, and even your 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 is going to 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 are going to 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 that have 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.
Price
The Rogue Adjustable Bench 3.0 is available in two different prices on the Rogue Fitness website. The base model is going to run you around $600, but once you tack on shipping and taxes, you’ll be spending 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 that will 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 having to make 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 the majority of adjustable benches — you often find an adjustable weight bench to have a gap of about two or three inches.
Features
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 there are laser-cut degree markings that 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 just 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 other than the upgraded foam padding, the AB 3.0 is not compatible with any attachments. So you’ll have to keep looking for a bench that can add on a preacher curl attachment, or maybe a leg roller 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 is going to make it possible for you to get more comfortable with your lifts, and allow you to produce optimal foot drive when you’re bench pressing.
Built-in Stand
A really innovative feature, in our opinion, is the built-in stand that Rogue included with the AB 3.0. This is going to be huge for anyone who is tight on space since it can easily be tucked out of the way. To use the stand, simply lift up on the handle until it’s standing upright, and it will balance itself out.
Adjustability
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). Thanks to the laser-cut degree markings that signal the precise angle you have the padding adjusted to, you’ll always know what you’re working with. This is not an FID bench though, so you won’t be able to work in any decline bench presses into your workout program.
Portability
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 is going to 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.
Product Specs
Space can be a problem for the majority of home gym owners, so thankfully the AB 3.0 isn’t too big. You’ll still need around eight square feet of space to perform exercises like dumbbell flyes though. The 11-gauge steel makes this a commercial-grade weight bench with a weight capacity that is going to be at least around 1,000 pounds (maybe more), and the padding is a nice combination of firmness and comfortability.
Padding
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.
Materials
When it comes to the frame of the AB 3.0, you can’t top this 11-gauge steel. It’s going to bring the feel of a commercial gym into your home, and essentially guarantee a lifetime of usage.
Dimensions
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 when you include the wheels, it’s a shade over two feet wide. 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.
Weight Capacity
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, and should have powerlifters licking their chops.
Assembly
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 do recommend having someone assist you though, which should allow you to put it together even faster.
Warranties
Rogue throws in a lifetime structural warranty with this weight bench that is going to 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.
Company Information
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 find out more about their production practices, you can call their support number at 614-358-6190, or you can send them a message directly on their website, and someone will respond to you via email.
Final Word
The Rogue Adjustable Bench 3.0 is about as sturdy as you could ask a weight bench to be. 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 is going to 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’s going to make it easy as 1-2-3 to store, either.
While the AB 3.0 may not be the ideal bench for anyone who is set on looking for one that is compatible with attachments, 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 athletes to consider purchasing, but it may be more suited for those of elite strength.
FAQs
Is the Rogue Adjustable Bench 3.0 compatible with any attachments?Unfortunately no, 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 long will the Rogue Adjustable Bench 3.0 last me?Since Rogue crafted this weight bench out of 11-gauge steel, it’s as durable as you could ask for it to be. This is commercial grade quality, and it’s almost guaranteed to last you a lifetime.
A solid weight bench is one of the most helpful pieces of gym equipment that you can have. Adjustable weight benches like the Rogue AB 3.0 can take your workouts to the next level because of the various angles they offer. 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. 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.
Main Takeaways
- 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.
Rogue Adjustable Bench 3.0
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 Highlights
In terms of 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 that you can utilize. These added angles will allow you to focus on your chest, shoulders, and even your 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 is going to 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 are going to satisfy the needs of anyone looking for some variety with their workouts.
- 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 that have 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 in two different prices on the Rogue Fitness website. The base model is going to run you around $600, but once you tack on shipping and taxes, you’ll be spending 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 that will 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 having to make 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 the majority of adjustable benches — you often find an adjustable weight bench to have a gap of about two or three inches.
Features
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 there are laser-cut degree markings that 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 just 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 other than the upgraded foam padding, the AB 3.0 is not compatible with any attachments. So you’ll have to keep looking for a bench that can add on a preacher curl attachment, or maybe a leg roller 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 is going to make it possible for you to get more comfortable with your lifts, and allow you to produce optimal foot drive when you’re bench pressing.
Built-in Stand
A really innovative feature, in our opinion, is the built-in stand that Rogue included with the AB 3.0. This is going to be huge for anyone who is tight on space since it can easily be tucked out of the way. To use the stand, simply lift up on the handle until it’s standing upright, and it will balance itself out.
Adjustability
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). Thanks to the laser-cut degree markings that signal the precise angle you have the padding adjusted to, you’ll always know what you’re working with. This is not an FID bench though, so you won’t be able to work in any decline bench presses into your workout program.
Portability
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 is going to 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.
Product Specs
Space can be a problem for the majority of home gym owners, so thankfully the AB 3.0 isn’t too big. You’ll still need around eight square feet of space to perform exercises like dumbbell flyes though. The 11-gauge steel makes this a commercial-grade weight bench with a weight capacity that is going to be at least around 1,000 pounds (maybe more), and the padding is a nice combination of firmness and comfortability.
Padding
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.
Materials
When it comes to the frame of the AB 3.0, you can’t top this 11-gauge steel. It’s going to bring the feel of a commercial gym into your home, and essentially guarantee a lifetime of usage.
Dimensions
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 when you include the wheels, it’s a shade over two feet wide. 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.
Weight Capacity
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, and should have powerlifters licking their chops.
Assembly
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 do recommend having someone assist you though, which should allow you to put it together even faster.
Warranties
Rogue throws in a lifetime structural warranty with this weight bench that is going to 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.
Company Information
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 find out more about their production practices, you can call their support number at 614-358-6190, or you can send them a message directly on their website, and someone will respond to you via email.
Final Word
The Rogue Adjustable Bench 3.0 is about as sturdy as you could ask a weight bench to be. 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 is going to 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’s going to make it easy as 1-2-3 to store, either.
While the AB 3.0 may not be the ideal bench for anyone who is set on looking for one that is compatible with attachments, 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 athletes to consider purchasing, but it may be more suited for those of elite strength.
FAQs
Is the Rogue Adjustable Bench 3.0 compatible with any attachments?Unfortunately no, 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 long will the Rogue Adjustable Bench 3.0 last me?Since Rogue crafted this weight bench out of 11-gauge steel, it’s as durable as you could ask for it to be. This is commercial grade quality, and it’s almost guaranteed to last you a lifetime.
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