Rogue Fitness AB-3

  • Manufacturer: Rogue Fitness
  • Bench Type: Flat/Incline/Decline
  • Adjustment Style: Telescoping
  • # of Back Adjustments: 6 (0-78 degrees)
  • # of Seat Adjustments: 6 (-15-40)
  • Flat Bench Height: 18″
  • Pad Dimensions: 12″ Wide, 55″ Long (68″ w/ attachment), 2.5″ Thick
  • Bench Weight: 117lbs
  • Weight Limit: N/A
  • Wheels: Yes
  • Tripod Design: No
  • Color: Black
  • Made In: USA
  • Warranty: Limited Lifetime on Frame

Read below to get a detailed look at the Rogue Fitness AB-3 including product details, features, real user feedback, and more.


Rogue Fitness AB-3

The Rogue Fitness AB-3 is a highly adjustable FID (flat/incline/decline) bench with a telescoping spine, over 50 adjustment options, and a great reputation. It’s similar in build to the AB-2 from Rogue, which doesn’t include a decline option as standard. If you’re just looking for a flat/incline bench, that would be a good option.

Read more below.

Features & Highlights

  • Telescoping Design – The Rogue AB-3 uses a telescoping design on the back and the seat. This adjustment style isn’t as quick as a ladder style, but it’s very secure and it looks great. The bench ships assembled.
  • # of Adjustments – The bench offers 9 back adjustments and 6 seat adjustments, making it one of the most adjustable benches on the market. The back pad ranges from 0 degrees to 78 degrees (0, 8, 18, 28, 38, 48, 58, 68, 78) and the seat from -15 degrees to 45 degrees (-15, 0, 10, 20, 30, 40). The downside to the AB-3 is that you don’t get an 85 or 90 degree position, which some people like for shoulder presses, etc…
  • Pad/Seat Gap – The AB-3 includes a pretty big gap between the seat and the back. The angled taper makes it look smaller than it is, but from top-to-top, you’re looking at around 6″. This could pose issues for people looking to flat bench on the AB-2 depending on the lifter’s measurables. It may be best to have a dedicated flat bench companion – something like the Rogue Monster Utility Bench 2.0 or the REP FB-5000.
  • Leg Attachment – This bench comes with an attachable leg mount, which allows for decline movements. It slides into the back spine and locks in with a pop-pin.
  • Weight Limit – Rogue doesn’t state a weight rating for the AB-3, but most benches in this class rate at 1,000lbs+, and I have no doubt this bench couldn’t handle that. The bench weighs around 117 lbs. 
  • Not IPF Height – This bench sits 18″ off the floor when in the flat position, which is outside of IPF specs. This is fairly common with adjustable benches, and it’s another reason why you may consider also purchasing a dedicated flat bench, especially if you’re training specifically as a powerlifter.
  • Includes Wheels & Handle – Like most adjustable benches, this bench does include a handle and wheels, which makes it much easier to maneuver around the gym.
  • Front Foot – The front foot on this bench is slightly wider than some that use a single post. While it’s still not very wide, it may interfere with foot placement in certain positions.
  • Grippy Vinyl – This bench offers a textured vinyl that helps prevent slipping while benching. Rogue has some of the best bench vinyl in my experience. 
  • No Standard Upright Storage – The Rogue AB-3 doesn’t have a standalone feature to stand it vertically for storage. That said, you can still prop it against a wall or rest it on the end of the pad – just know you may need to place something behind the wheels to prevent rolling and you may cause pad issues if you leave it resting on the end.
  • Made in America – This bench is made in the USA.

What They’re Saying at

The Rogue Fitness AB-3 receives very good feedback from users. With an average rating of 4.9/5, here are some of the things people have said at


  • “This bench is the sturdiest and highest quality piece of equipment I have ever worked out on. This thing is heavy duty and can easily withstand workouts with heavier dumbbells 100lbs. plus easily. I chose this bench because I like the ability to perform decline, incline and flat bench workouts and even throwing in some decline sit-ups in my workouts easily without having to purchase a GHD. I use this in addition to a pair of core dumbbells that are 5-50lbs. which works well for my skill level, but I know I can easily go up to 100-200lbs.”
  • “I got mine a couple years back and couldn’t be happier. I think this bench is perfect because there’s no flex or wobble. The frame construction is all welded and you will not have to be constantly re-tightening the bolts. The little wheels is a really nice feature to roll around the bench.”
  • “Solid. Adjustment mechanisms easy to use and secure hold. If you plan to use a bench every week, for a long time, this is the bench. Easy to maneuver. Did a lot of research on an adjustable bench. Although there are other options, at a lower price point, I ultimately went with Rogue because of my experience with other Rogue products, quality of engineering, and customer service. All are top of the class. Ready to use out of the box.”
  • “Got this bench about a month ago and I could not be happier. It came assembled, and the quality is second to none. Highly recommend!”
  • “This is a great bench. It’s extremely well made, as expected from Rogue. The base is solid, the adjustments for the back and seat are easy to use and smooth. The extra leg attachment makes it even more beneficial for a variety of exercises. It is a slightly heavier unit than many, but still easy enough to roll around. Love the solid construction and it’s comfortable and has nice grip.
  • “This is the BEST adjustable bench that I have ever used. The 12″ wide pad is awesome and comfortable. This bench does not move at all when using it. Simply put ROGUE equipment is expensive but, is well worth the price. I would HIGHLY recommend this bench to anyone who expects the best.”


  • “So pretty happy with the bench, only issue is the toggles that operate the adjustments. They loosen up and I have to retighten them.”
  • “The reason for the 4 star is because the seat was attached a little crooked. I called customer service and they were very nice and gave me good advice. I was able to unscrew and adjust, but the seat returns back to being crooked after use. I think it has something to do with how it was welded. This does not take away from the functionality whatsoever, but didn’t expect this for the price. Also, one of the staples that hold the fabric to the seat was loose when I got it and I cannot push it back in with my hands; may use a hammer to further prevent loosening.”

Garage Gym Lab Review

Best Weight Benches Logo - 2022

The Rogue AB-3 was a winner in the Garage Gym Lab Best Weight Bench Awards.

Other Options

The below benches were picked as alternatives to the Rogue Fitness AB-3.