Rogue Adjustable Bench 3.0 Review (2024)

June 12, 2022

I spend more time than I should searching, researching, and thinking about the pieces of gym equipment I will add to your home garage gym. Every time I train at a different gym, I will always check their equipment and test it for myself to see if it would be a worthy addition to my collection.

The Rogue Adjustable Bench 3.0 is on my hit list because I’ve used it and love it. When kitting out a home gym, it's not worth getting a flat bench. An adjustable bench provides you with many more options like the incline bench press, seated shoulder press, and chest-supported rows, to name a few.

So, I'm going to run you through my experiences and thoughts using the Rogue Adjustable Bench 3.0 and provide you with insightful pictures and videos so you can see for yourself if it is the right fit for your home gym.

Rogue Adjustable Bench 3.0

Rogue Adjustable Bench 3.0 Review

I’ve broken the review of the Rogue Adjustable Bench 3.0 into six categories that I deem essential when putting your hard-earned cash down for a new bench.


I've trained on some horrible benches in my time. There's nothing worse than setting up for a heavy bench press on a bench that wobbles side to side because the frame isn't even or feeling like you'll fall off the bench because the pad is too narrow.

These problems will limit the load you can lift and potentially be unsafe, which is the last thing you want to worry about when lifting heavy alone in your garage. The Rogue Adjustable Bench 3.0 is mega sturdy.

It's heavy-duty and built from 3" x 3" gauge steel in the USA. This is not a cheap bench made in China you’ll find on Amazon. It weighs 125 lbs and is 11.25” wide which is approximately 1.5-2” wider than a budget weight bench.

In the video posted above, you can see me trying to rock the bench side to side and then performing a 1-arm DB bench press where the bench stays completely stable. Additionally, you don’t have a large gap between the seat and back pad which cheaper benches have.


This is a feature I love with the Rogue Adjustable Bench 3.0. The ladder-style adjustment is so much better than a pin pop adjustment. Lift the end of the bench, and you can set it where you want without making extra adjustments. You can see how easy it is in the video above.

You have 10 incline options for the back pad and 3 for the seat pad. You do not have a decline option with this bench. However, the decline bench press is a pointless exercise in my experience, so having no decline doesn't worry me one bit.

Rogue Adjustable Bench

The angles are marked on the bench, so you're never guessing if this is a 45° angle or questioning if you are working more chest or shoulders.

Is The Rogue Adjustable Bench Worth It


Like all of Rogue’s products, it doesn’t come assembled and ready to train on. You need to piece it together with some nuts and bolts. If this isn't you, you may want to consider another bench. But it is well worth spending some time to put this bench together, which will last you years of heavy training.

All you’ll need is a ¾” wrench or socket and a 7/32” hex key or Allen wrench. These are simple enough to pick up at Home Depot.


You may not be leaving your bench in the same place in your garage gym. You may want to store it out of the way so you can park your car, or perhaps you need to move it from the squat rack to the dumbbell rack.

Either way, a bench that is awkward to move makes your workout harder to get through. If you watch my video under the "adjustability" section, you'll see how easy it is to move the bench with its handle and wheels.

Which Rogue Bench Is Best

While the bench may weigh 125 lbs, you pick up a fraction of the weight as you tip it on its wheels. A trainee with any level of strength will be able to move this bench. Furthermore, storage is easy and takes very little space as it stands vertically.

Material & Durability

As mentioned, the frame is made from 3” x 3” gauge steel that can handle typical gym abuse. The pad is made with thick, dense foam and protected with standard USA vinyl, which is non-slippery material. If you feel fancy, you can upgrade to the textured foam pad, but I don't believe this is necessary.

Rogue Adjustable Bench 3.0 Decline

As per the picture, this bench has a stainless-steel upgrade, which I'd highly recommend as it increases the lifetime use of your bench. Essentially, you're getting better durability, so you never need to repurchase a new bench.

Further, the upgrade gets you their premium rubber wheels instead of their standard bench wheels, which are much smoother, will last longer, and will be easier to move around. The pad is 52" long, with the entire bench being 56.5" long. It’s 24.75” wide and 17.5” high.


The price of the standard Rogue Adjustable Bench 3.0 with no upgrades is $595. However, the upgrade adds $100, making it $695 + standard $45 shipping + taxes, depending on where you live. It could total up to $800 depending on where you live because of taxes and shipping. So either bundle it with other equipment, look for a cheaper option, or save extra money to cover the taxes and shipping.


  • Heavy-duty and durable. It doesn't rock side to side when using it and stays stable.
  • Easy to move with the bench wheels and handle.
  • Stores vertically, taking less space.
  • Non-slip padding, so you feel secure when exercising.
  • Wide pad for more stability when bench pressing.


  • One of the most expensive benches on the market. However, you get what you pay for.
  • No decline option.


The Rogue Adjustable Bench 3.0 is my number one choice for our garage gym. There are certain pieces of gym equipment you never want to skimp on. A bench is one of them, as a cheap bench can either break while using it or provide a horrible workout experience as you rock side to side while lying on it.

Rogue Adjustable 3.0 Bench

Frequently Asked Rogue Adjustable Bench Questions

Is The Rogue Adjustable Bench Worth It?

As we create our home gym, this is the number one adjustable bench on my list. I've trained with many benches, and this bench's quality, material, and sturdiness are at the top of the list. If you have the budget, the Rogue Adjustable Bench is worth it.

Which Rogue Bench Is Best?

The Rogue Adjustable Bench 3.0 is the best in my experience. It's heavy-duty and can take some abuse. It also stores easily by standing on its end, so it's a perfect option for a garage gym.

About the Author

I am a professional strength & conditioning coach that works with professional and international teams and athletes. I am a published scientific researcher and have completed my Masters in Sport & Exercise Science. I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your training.

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