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Cardio exercise is the way to go if you want to burn calories, get your heart pumping, and break a sweat. But it can feel monotonous, so finding the best cardio machine for your home gym that keeps you engaged and coming back for more is essential. Fortunately, you can choose cardio exercise equipment that lets you run, walk, bike, or stride, depending on your fitness level, injury history, and goals.

Even though lifting weights is my favorite way to train, I enjoy the sense of accomplishment I get from finishing a long endurance workout. I’ve used various cardio exercise machines in both commercial and home gym settings, so I know which ones deliver the most effective workouts. In this roundup review, I’ll share my top recommendations for cardio machines so you can find the right one for your needs.

Our Top Picks for the Best Cardio Machines

• Best Overall Cardio Machine: Concept2 SkiErg
• Best Cardio Machine for Weight Loss: Rogue Echo Bike
• Best Low-Impact Cardio Machine: Assault Fitness AssaultBike Pro X
• Best Treadmill: NordicTrack Commercial 1750
• Best Exercise Bike: Diamondback 1260sc
• Best Elliptical: Sole E25
• Best Rowing Machine: Concept2 RowErg
• Best Treadmill Under $1,000: Horizon 7.0 AT
• Best Elliptical Under $1,000: Sole E20
• Best Value Cardio Machine: ProForm City L6

Best Overall Cardio Machine: Concept2 SkiErg

Concept2 SkiErg

• Overall dimensions: 50” L x 23.5” W x 85” H on the floor stand; 16” L x 19.5” to 20” W x 85” H when mounted to a wall
• Weight: 46 pounds (81 pounds with the floor stand)
• Weight capacity: N/A
• Display: LCD monitor

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Pros

• Comes with a smartphone cradle
• Handle hooks allow you to place the handles lower if needed
• Can leave it freestanding or mount it to a wall
• Battery powered
• Sweat-proof covering on the handles

Cons

• Floor stand is sold separately

The Concept2 SkiErg may not be the first machine you think of when you imagine a cardio machine. You may not have seen or heard of it unless you’re a CrossFitter or a cross-country skier, but this machine will really get your heart rate up. It provides a full-body workout since it works the upper and lower body muscles, including the triceps, lats, abdominals, lower back, quads, glutes, hamstrings, calves, and hip flexors. I used the SkiErg a lot when I used to belong to a CrossFit box, and I hated and loved it at the same time for this reason.

In the SkiErg, you’ll also find the durability and construction quality that Concept2 is known for. It has a sturdy aluminum frame and a powder coat finish for corrosion resistance. The PM5 monitor tracks stats such as calories burned, distance, and speed, and it saves your workout data so you can monitor your progress over time.

Those with limited space will appreciate the compact footprint and the various placement options the SkiErg offers. You can leave it freestanding on a floor stand (sold separately) or mount it to a wall for enhanced stability. On the floor stand, the SkiErg is 50 inches long, 23.5 inches wide, and 85 inches high. When mounted to a wall, it’s just 16 inches deep and about 20 inches wide. It only requires two D-cell batteries, so you don’t have to place it near an outlet.

I also love that the SkiErg is accessible for wheelchair users or anyone who can’t stand for long periods. It comes with handle hooks that attach lower on the machine, allowing you to reach the handles from a seated position.

Best Cardio Machine for Weight Loss: Rogue Echo Bike

Rogue Echo Bike V3.0

• Overall dimensions: 55” L x 29.5” W x 55.25” H
• Weight: 123 pounds
• Weight capacity: 330 pounds
• Display: LCD console

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Pros

• Can also use it to train your upper body only
• Not a lot of maintenance required
• Battery-powered and Bluetooth-enabled monitor

Cons

• Expensive
• Basic monitor

The Rogue Echo Bike is another machine I loved to hate at my old CrossFit box. Whenever the coaches programmed a workout with it, I knew it would hurt. Even if you’re not a CrossFitter, it’s a good cardio machine to have in your home gym. It can burn a lot of calories in a short time, and it works nearly your entire body, making it a solid choice for those trying to lose weight.

You’ll often find people using the Echo Bike for high-intensity interval training (HIIT), but you can also use it for warm-ups and cooldowns for resistance training workouts. The foot pedals consist of metal, and there are also knurled pegs for your feet if you want to use the handlebars only for upper-body training. The 1.5-inch diameter handles have a rubber coating, so your hands won’t slip if they get sweaty. 

The Echo Bike is a beefy machine with a heavy-duty steel frame and a black powder coat finish. Aside from offering protection against corrosion, the powder coat gives the machine a sleek appearance. The bike uses a belt-drive system, which makes it quieter than other air bikes that use a chain-drive system. You’ll be less likely to disturb the people you live with during your workout. 

The LCD monitor is fairly basic, but it’s easy to read, and you can track stats like time, distance, and calories burned. You’ll need four AA batteries, but you don’t have to worry about plugging the bike into an outlet. The monitor is also Bluetooth-enabled, allowing you to create workouts in a cycling app and sync them to the machine.

RELATED: Best Adjustable Dumbbells

Best Low-Impact Cardio Machine: Assault Fitness AssaultBike Pro X

Assault Fitness AssaultBike Pro X

• Overall dimensions: 51.73” L x 24.52” W x 52.51” H
• Weight: 125 pounds
• Weight capacity: 330 pounds
• Display: High-contrast LCD screen

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Pros

• Automatically increases resistance as you increase speed
• Wide padded seat for comfort
• Powder-coated for corrosion resistance
• Bluetooth-enabled monitor
• Very little rocking

Cons

• Expensive

For low-impact, total-body training, the Assault Fitness AssaultBike Pro X is a solid choice. It works multiple muscle groups, including the quads, glutes, hamstrings, calves, triceps, shoulders, biceps, and back muscles, and delivers heart-pumping workouts, all while remaining joint-friendly.

Unlike its predecessors, the AssaultBike Classic and AssaultBike Elite, the Pro X uses a belt-drive system. The belt drive requires less maintenance and offers a quieter ride than chain-belt systems. These are significant benefits for users who want a low-maintenance machine or athletes who live with other people and train at home.

The high-contrast LCD monitor displays your workout stats clearly, and because it offers Bluetooth capabilities, you can sync it to the Assault Fitness app. The app allows you to track workouts, access specialized programs, and compete with other app users. It can be a useful tool if you train at home by yourself but like a little friendly competition to push yourself more in your workouts.

The AssaultBike Pro X is just under $900, which is high for fan bikes but cheaper than many other cardio machines. And it comes with a seven-year frame warranty and a three-year non-parts warranty, so you know you can trust its construction quality.

Best Treadmill: NordicTrack Commercial 1750

NordicTrack Commercial 1750 Treadmill

• Dimensions: 80” L x 38” W x 65” H
• 14-inch rotating HD touchscreen
• -3 percent decline and 15 percent incline
• 10-year frame warranty, two-year parts warranty, and one-year labor warranty
• Includes a 30-day trial to iFIT

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Pros

• Foldable
• Includes a 30-day free trial to iFIT
• Has a cooling fan to keep you comfortable during your workouts
• AutoAdjust technology will automatically change the intensity during classes
• Powerful 3.5 CHP motor

Cons

• Can’t be stored in a garage
• Expensive
• Needs to be placed near an outlet

Though the NordicTrack Commercial 1750 isn’t a budget-friendly piece of cardio equipment, it’s one of our favorite treadmills due to its interactive programming, incline and decline options, and stability.

Because the 1750 goes up to a 15 percent incline and down to a -3 percent decline, it simulates the feeling of road running more than most treadmills. It goes up to speeds of 12 miles per hour, and whether you’re sprinting or walking, it won’t shake or wobble.

The treadmill comes with a 30-day free trial to iFIT, through which you can find numerous running and walking workouts. iFIT also offers yoga, strength training, and HIIT programs, so you’ll likely never get bored with your training. The programs cater to everyone from beginners to advanced exercisers.

At 80 inches long and nearly 40 inches wide, the 1750 takes up a lot of space. It may not be the best option for those who need a compact piece of equipment. However, it folds for storage if you don’t want to leave it out when you’re not using it. Additionally, if the only space you have available for a treadmill is your garage, you’ll want to look at other options. The warranty becomes void if you don’t keep the NordicTrack 1750 in a temperature-controlled room.

RELATED: Best Home Gym Equipment Essentials

Best Exercise Bike: Diamondback 1260sc

Diamondback Fitness 1260Sc

• Overall dimensions: 59” L x 23” W x 50” H
• Weight: 130 pounds
• Weight capacity: 300 pounds
• Display: LCD monitor to track workout metrics

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Pros

• Magnetic resistance provides a smooth and quiet ride
• Can choose between standard or SPD clipless pedals
• No outlet required
• Rear-wheel drive prevents sweat from dripping down the wheel and causing corrosion
• Has wheels and a handle for portability

Cons

• Expensive for a stationary bike with limited technology
• Not suitable for taller or heavier individuals

If you’re looking for a spin bike to perform low-impact workouts at home, the Diamondback 1260sc Rear Wheel Studio Cycle is worth considering. This commercial-quality bike boasts a heavy-duty steel frame, an industrial powder coating, and reinforced pedals and cranks, so this quality machine should last years in a home gym setting.

It offers 16 resistance levels, which you can adjust with a lever mechanism. The four-way adjustable ergonomic seat and handlebars allow you to fit your bike to your body proportions. 

Despite weighing 130 pounds, the bike is easy to move around due to the handle on the back and the transport wheels on the front. And since you don’t need to plug it into an outlet, you can ride it indoors or outdoors.

With an original price of around $1,500, we would have liked to see built-in programming or more of a high-tech monitor, which many bikes in this price range offer. The monitor tracks metrics such as watts, distance, and calories but doesn’t offer built-in classes. There is a device holder, though, so you can stream classes from an app on a phone or tablet.

Best Elliptical: Sole E25

Sole E25 Elliptical

• Dimensions: 70” L x 24” W x 70” H
• 350-pound weight capacity
• Lifetime warranty on the frame and brake
• 20 levels of resistance and 20 inclines

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Pros

• 350-pound weight capacity
• Built-in cooling fan
• Extra wide pedals for comfort
• 20 incline and resistance levels
• Backlit monitor with easy-to-read workout stats

Cons

• Has a large footprint
• May wobble a bit during use
• Assembly can be difficult

An elliptical machine like the Sole E25 is a fantastic choice for burning calories at home because it works both the upper and lower body, is low-impact, and isn’t as loud as rowers or treadmills can be. 

Sole worked with a physical therapist to develop the pedals, which slope in by two degrees to help reduce ankle and knee stress. The machine offers 20 incline and resistance levels, and control buttons on the monitor and handlebars allow for easy adjustments. 

The 7.5-inch LCD monitor only displays workout stats, such as calories burned, pace, and pulse. There are some pre-programmed options, including HIIT, fat-burning, and hill modes, and a device holder on the console lets you watch entertainment or stream classes from your phone or tablet.

This elliptical weighs 209 pounds, but it has a handle and wheels to make it easier to move around if needed. And because it uses magnetic resistance, it won’t make too much noise, allowing you to complete your workout without disturbing your family members or roommates.

Best Rowing Machine: Concept2 RowErg

Concept2 RowErg

• Frame is made of heavy-duty aluminum
• Ergonomic handlebar and seat
• PM5 monitor comes with Bluetooth capabilities
• Accomodates users up to 6’6 and 500 pounds
• Comes with a limited five-year warranty

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Pros

• Breaks down into two pieces for easy storage
• Bluetooth-enabled monitor
• Assembly takes less than 30 minutes
• Smooth, fluid chain
• The seat glides effortlessly over the monorail

Cons

• Not a lot of built-in workouts

There’s a reason the Concept2 RowErg frequently tops lists of the best rowing machines. It’s durable and offers superb performance. Plus, for a rower of its caliber, its price is reasonable at just under $1,000.

I was introduced to Concept2 rowers when I started CrossFit in 2015, and I have one in my garage gym now. It has a hefty aluminum frame that can withstand heavy use and even some minor abuse — I’ve accidentally rolled a loaded barbell into it and banged it against my squat rack, but there are no signs of damage.

The RowErg isn’t like a Peloton rower that offers dozens of classes on its monitor. Instead, the PM5 monitor simply displays data like meters, time, calories, and watts and has a handful of pre-programmed workouts. But it is Bluetooth-enabled, and you can create custom workouts in the ErgData app and sync them to the machine. I use the app at least once a week to keep track of interval workouts I do on the rower.

The RowErg is long and takes up a lot of space when fully assembled, but the rail detaches from the flywheel piece for easier storage. I find it easy to break down, though I often struggle to reassemble it due to the distribution of the weight on the flywheel piece. Still, it only takes a few seconds, and being able to break it down comes in handy for me often since my garage is a bit cramped.

Best Treadmill Under $1,000: Horizon 7.0 AT

Horizon Fitness 7.0 AT Treadmill

• Overall dimensions: 76” L x 35” W x 66” H
• Weight: 325 pounds
• Weight capacity: 277 pounds
• Display: LCD and LED screens

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Pros

• Lifetime frame and motor warranty
• Hydraulic folding capability for easy storage
• Can support users up to 325 pounds
• Long 60-inch running area
• Dials on the right and left handlebars for fast incline and speed adjustments

Cons

• Can be noisy
• Belt isn’t as cushioned as other treadmills

The Horizon 7.0 AT is a solid treadmill for those who want a no-frills, reasonably-priced treadmill. It costs just under $1,000, and while you won’t find the high-tech features you’d get in more expensive treadmills, it’s still worth considering due to its sturdy build.

It doesn’t have a touchscreen monitor from which you can stream classes, but it does come with a device holder, enabling you to take classes from the app of your choice via a tablet or phone. You can sign up for a Peloton or Zwift membership, for example, to get access to running and walking workouts, though it will cost you between $13 and $15 per month. The treadmill’s Bluetooth capabilities make it easy for your workout data to sync to whichever app you use.

Unlike some treadmills that force you to push buttons to change the incline and speed, the Horizon 7.0 AT has dials on the handlebars. You simply swipe your hand forward or back to change the incline and speed (the incline dial is on the left, and the speed dial is on the right), so you don’t have to break your concentration during fast running intervals.

The Horizon 7.0 AT has a maximum weight capacity of 325 pounds, more than the 250 to 300 pounds other treadmills offer. The 60-inch long belt is also beneficial for tall runners who have a long stride. However, at just 1.6 millimeters thick, the belt doesn’t offer much cushioning. Those who suffer from joint pain may want to look at treadmills with at least an eight-millimeter-thick belt.

Best Elliptical Under $1,000: Sole E20

Sole E20

• Overall dimensions: 72” L x 24” W; 60” H
• Weight: 325 pounds
• Weight capacity: 300 pounds
• Display: 5.5-inch LED

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Pros

• Comes with a lifetime frame warranty
• 20 resistance levels
• Magnetic resistance is less noisy
• Oversized foot pedals with an inward slope to reduce pressure on the joints

Cons

• Only has three incline levels
• Not easy to move

Buyers who need a simple, basic elliptical to keep up with their cardio at home will appreciate the Sole E20. Priced at under $600 as of this writing, it’s a decent machine for low-impact at-home workouts.

It offers 20 resistance levels, and because the resistance is magnetic, this elliptical is quieter than several others. However, there are only three incline options, and you can’t adjust them while using the machine — you have to step off and change the setting manually.

Like other ellipticals in Sole’s lineup, the E20 features oversized foot pedals, giving you plenty of space to naturally move your feet as you stride. The pedals slope inward by two degrees to help keep your knees and ankles comfortable during your workout.

As expected for an elliptical in this price range, the Sole E20 doesn’t have many advanced tech features. The small, 5.5-inch LED monitor only offers a handful of pre-programmed workouts. However, the elliptical is Bluetooth-enabled and has a device holder, so you can follow along with workouts on a tablet or smartphone. 

The Sole E20 weighs about 175 pounds and is around six feet long and two feet wide, so it’s hefty and not easy to move around. There are transport wheels at the front, but there is no handle on the back that would make wheeling it around easier.

Best Value Cardio Machine: ProForm City L6

ProForm City L6

• Overall dimensions: 70.25” L x 29” W x 44.5” H
• Weight: 125 pounds
• Weight capacity: 250 pounds
• Display: LED display for workout stats

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Pros

• Folds away for storage
• ProShox Cushioning to reduce stress on the joints
• Ideal for small spaces

Cons

• 1.6 CHP motor may not be powerful enough for serious runners
• No incline options

If you have a very tight budget, you can still get in shape at home with the affordable ProForm City L6. As of this writing, it clocks in at just under $600.

The ProForm City L6 uses ProShox Cushioning with patented shock absorbers to reduce impact on your joints. Whether you use the treadmill for jogging or brisk walks, you should experience fewer aches and pains in your knees, hips, and ankles.

This treadmill only goes up to a speed of eight miles per hour, which is equivalent to a 7:30-mile pace. For beginners or casual runners, this may be fast enough. But for advanced runners or those who enjoy sprints, the ProForm City L6 may not reach high enough speeds for an effective workout.

The running surface is also on the short side, at about 45 inches long, compared to other treadmill decks that are at least 55 inches long. The benefit of the machine being shorter, though, is that it fits into small spaces better. The frame also folds down, and there are wheels on the front for easy maneuvering.

With the ProForm City L6, you get a 30-day free trial to iFIT. An iFIT membership grants you access to thousands of workout programs. Scenic runs, studio classes, interval training programs, and cross-training workouts are also available through iFIT. However, the treadmill doesn’t come with a monitor, so you’ll need to play the classes on a smartphone or tablet.

How We Chose the Best Cardio Machines

We used a combination of personal experience and extensive research to determine the best cardio machines. To ensure there were options for various budgets and fitness goals, as well as products that are suitable for those with joint issues, we included machines you can use for running, rowing, indoor cycling, or striding. 

As fitness experts who train in both commercial and home gyms, we also know which brands produce the highest-quality equipment. We only included cardio machines from the companies we know we can trust.

Why Should You Buy a Cardio Machine?

Adding a cardio machine to your home gym is a great way to keep up with your fitness when you can’t make it to the gym or the weather is bad. You can get your cardio workout done at any time, and you don’t have to wait for anyone else to finish using the machine you want to use. Cardio machines offer a lot of versatility since you can use them for HIIT workouts or steady-state cardio and change inclines or resistance levels to make your workouts more or less challenging.

Additionally, you can buy a cardio machine that will allow you to work around pre-existing injuries. If you have bad knees and running outside isn’t an option, for example, a low-impact cardio machine like the elliptical will allow you to continue exercising without putting extra stress on your joints. In fact, low-impact cardio exercise may help loosen stiff and achy joints. (1)

Aside from the convenience and flexibility owning a cardio machine can provide, cardio exercise has several health benefits. It can help you manage your body weight, improve your mood, and sleep better at night. (2)(3)(4) Research shows that cardio exercise may even help lower blood pressure and boost your immune system. (5)(6)

What to Consider When Choosing the Best Cardio Machine

Goals

Any cardio machine can potentially help with goals such as weight loss or strengthening your heart. But if you have specific goals, like running a 5k, you’ll want to buy a machine that will support that type of training.

Training Preferences

It’s important to consider your preferences when choosing a cardio machine. Buying the best treadmill on the market won’t do you much good if you hate running. Pick a machine that you know you’ll enjoy using so you can get your money’s worth out of it.

Size

Most cardio machines are large and bulky, so measuring your space before you buy one is a must. The Concept2 SkiErg can be a fantastic choice for those with limited space due to its small footprint of 50 inches by 23 inches when it’s on the floor stand. Similarly, an easily storable option like the ProForm City L6 Foldable Treadmill is a good option for anyone who doesn’t want to leave their cardio machines out all the time.

Budget

Cardio machines range in price from less than $600 to over $2,000. Evaluate the price of the machine you want and the features it comes with to ensure you’re getting good value. If your desired machine includes programming you have to subscribe to, you’ll need to factor in that price, too. A subscription to a service like iFIT can cost close to $40 monthly.

Companies like Horizon and NordicTrack also offer financing options, which may make buying an expensive machine more feasible.

Technology

Cardio machines are equipped with varying types of technology. The NordicTrack Commercial 1750 Treadmill, for example, boasts a touchscreen monitor through which you can stream various workouts via the iFIT app. On the other hand, the Concept2 Rower and SkiErg have simpler monitors that only track workout metrics like pace, calories burned, and distance (though they do also offer a few pre-programmed workouts and the ability to perform custom workouts).

Machines that offer classes are ideal for those who like being told what to do, while machines with more basic technology may be better for those who like to program their own workouts.

Injury History

If you’re fortunate enough to not have pre-existing injuries, you have more flexibility in cardio machines. But if you struggle with knee, hip, or ankle pain, you may want to look at low-impact options like a rower, an exercise bike, or an elliptical.

Final Thoughts

Hopping on a piece of cardio gym equipment is an excellent way to alleviate stress, burn calories, boost your mood, and reduce joint pain. To experience these cardio benefits at home, you can choose from treadmills, rowing machines, stationary bikes, elliptical machines — even cross-country skiing machines. Regardless of which activity you enjoy most or whether you have injuries to work around, there’s a cardio machine out there for you.

Be sure to consider your budget, space, and whether or not you want high-tech features. Some cardio machines come equipped with touchscreen monitors through which you can stream classes, but they cost more than the ones with LCD screens. Cardio gym equipment tends to be large and bulky, though you can find machines that fold up or break down for easier storage. Ultimately, the best cardio machine for you will depend on several factors, so use this roundup as your guide to help simplify your shopping experience.

FAQs

Research

1. Cooney, J. K., Law, R. J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y., Jones, J. G., Maddison, P., & Thom, J. M. (2011). Benefits of exercise in rheumatoid arthritis. Journal of aging research, 2011, 681640. https://doi.org/10.4061/2011/681640
2. Donnelly, J. E., Honas, J. J., Smith, B., Mayo, M. S., Gibson, C., Sullivan, D. K., Lee, J., Herrmann, S. D., Lambourne, K., & Washburn, R. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21(3), E219–E228. https://doi.org/10.1002/oby.20145
3. Dimeo F, Bauer M, Varahram I, et alBenefits from aerobic exercise in patients with major depression: a pilot study. British Journal of Sports Medicine 2001;35:114-117.
4. Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American journal of lifestyle medicine, 8(6), 375–379. https://doi.org/10.1177/1559827614544437
5. Carpio-Rivera, E., Moncada-Jiménez, J., Salazar-Rojas, W., & Solera-Herrera, A. (2016). Acute Effects of Exercise on Blood Pressure: A Meta-Analytic Investigation. Arquivos brasileiros de cardiologia, 106(5), 422–433. https://doi.org/10.5935/abc.20160064
6. Simpson, R. J., Campbell, J. P., Gleeson, M., Krüger, K., Nieman, D. C., Pyne, D. B., Turner, J. E., & Walsh, N. P. (2020). Can exercise affect immune function to increase susceptibility to infection?. Exercise immunology review, 26, 8–22.

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On August 8, 2023, powerlifter Phillip Herndon recorded a video of himself successfully locking out a 414.5-kilogram (914-pound) raw back squat during a recent training session. The mark is unofficially more than the current all-time raw World Record in Herndon’s usual 125-kilogram weight class. That honor still officially belongs to Reece Fullwood, who squatted 412.5 kilograms (909.4 pounds) at the 2023 GPC-GB Welsh Championships.

Herndon achieved his latest training squat while wearing knee sleeves, wrist wraps, and a lifting belt. Such an equipment set-up still constitutes as raw in a powerlifting context. He wrote in his post that he weighed 271 pounds at the time of the lift, meaning the athlete squatted approximately 3.3 times his body weight. Herndon evidently had little trouble with this squat, hitting the hole and rising up quickly without much of a struggle as his spotters on all three sides kept a close watch.

Herndon’s squat is connected to his ongoing preparation for the 2023 World Raw Powerlifting Federation (WRPF) American Pro 2. That contest is currently scheduled to take place on October 27-29, 2023, in San Diego, CA. Herndon could be seeking a measure of redemption as he did not place at the 2022 iteration, having been disqualified while competing with wraps. In his squat Instagram post, the athlete wrote that he will again compete with wraps at this year’s American Pro.

Herndon has been on a competitive and training tear of late.

In March 2023, during the United States Powerlifting Coalition (USPC) Mid-Atlantic Classic & Regional Championship, the powerlifter squatted 411 kilograms (906.1 pounds) to put himself within striking distance of the 125-kilogram class World Record. Then, in late June 2023, the athlete became the lightest person ever to squat 453.9 kilograms (1,000 pounds) raw with wraps during a performance at the 2023 International Powerlifting Association (IPA) Strength Spectacular.

With months to go before his latest competitive appearance, Herndon has once again inched closer to another hallowed squat mark in the gym.

Herndon technically doesn’t “need” to add another squat record to his growing laundry list of achievements. He already stands atop the 110-kilogram class and seldom loses in full competition. Athletes like him seemingly don’t rest on their laurels, though. They have an interest in writing their name all over the record books.

Featured image: @phillip_herndon on Instagram

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On August 7, 2023, strongman Tom Stoltman shared an Instagram video of himself capturing a 500-kilogram (1,102.3-pound) 18-inch deadlift during a training session. Stoltman utilized lifting straps and a conventional stance with a traditional grip, had a lifting belt adorned, and was in his socks during the monstrous pulling feat. It did not appear to come with much of a struggle as the athlete lifted his bar off a shortened rack to a successful complete lockout.

Athletes are usually able to lift more from a higher position because it eliminates the original launch point from the floor. Other variations include the Silver Dollar deadlift, which mostly only differs in presentation. Estonian competitor Rauno Heinla broke the 18-inch deadlift World Record with a pull of 540 kilograms (1,190.5 pounds) at the 2023 Tartu Rammumees ja Rammunaine (TRJR). Stoltman, a former two-time World’s Strongest Man (WSM) champion (2021-2022), is in the final stages of his ongoing preparation for the 2023 Shaw Classic (SC). That contest is set to take place on August 19-20, 2023, in Loveland, CO.

This is not the first instance Stoltman has seemingly been more active with training updates in 2023. That’s especially as it pertains to the 2023 SC, which will now reward the title of “The Strongest Man On Earth” to the prospective winner.

In late July 2023, Stoltman shared a clip of himself capturing an 800-kilogram (1,763.7-pound) leg press during another workout. A variation of the leg press featuring a vehicle affixed to a machine is one of the main events at the 2023 SC. (Note: The 2023 Giants Live Strongman Classic (GLSC) champion Evan Singleton also polished up his leg press around the same time.)

Moments like this come after Stoltman’s disappointing runner-up result to Mitchell Hooper at the 2023 WSM. Stoltman was in line for a legendary “three-peat” as a dynastic strongman. He would’ve been only the third strongman to ever notch that achievement but instead fell just short. When coupled with a sixth-place result at the 2023 Arnold Strongman Classic (ASC), it seems Stoltman is on a mission for redemption and plans to use his tremendous leg power to dig himself out of an early hole from the competitive season.

Even with some of his recent shortcomings, Stoltman remains one of the biggest superstars in strongman, and he still hasn’t reached 30 years old. The athlete seems to understand he has plenty of time to rebound. He might put himself back on an elite map with a tentpole victory at the 2023 SC.

Featured image: @tomstoltmanofficial on Instagram

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Hunter Labrada is the Men’s Open champion of the 2023 Tampa Pro. The contest took place in Tampa Bay, FL, on August 4-5, 2023. It featured 10 competitive divisions, and a victory for any meant the prize of an automatic berth in the 2023 Olympia competition. After recent changes to the Olympia qualification system, only past Olympia winners, the top 5 in the most recent edition, and winners of an International Federation of Bodybuilding and Fitness (IFBB) Pro League competition can qualify.

As for Labrada, the former fourth-place finisher (2021) at the Olympia can now begin his preparation for the Orlando, FL, contest this November in earnest. After a disappointing seventh-place result at the 2022 Olympia, Labrada had promised his best in a tour of redemption. With recent rigid training updates and this Tampa Pro victory, he appears to be making good on his word. A video below, courtesy of Mitchell Gilbert (@gilcoproductions on Instagram), features Labrada posing on stage at the 2023 Tampa Pro.

Here are the final standings for every division featured at the 2023 Tampa Pro:

Men’s Open

1. Hunter Labrada
2. Jonathan DeLaRosa
3. Lewis Breed
4. Joel Thomas 
5. Brady King 
6. Roy Evans 
7. Nathan Spear 
8. Fred Smalls 

212

1. Fabricio de Souza Moreira
2. Mohamed Embaby
3. Diego Montoya
4. Jason Nguyen
5. Robert Taylor
6. Kevin Johnson 
7. Toto Djong
8. Yumon Eaton
9. Leland DeVaughn Jr.
10. David Robinson
11. Pedro Encinosa
12. Isaiah Hawthorne*
13. Rachid Souki*

*Tied

Classic Physique

1. Matthew Greggo 
2. Carlos Dommar 
3. Robert Waterhouse 
4. Lucas Giaianni 
5. Camilio Diaz Garzon 
6. Jerark Toribio Perez 
7. Dino Estrada 
8. Jared Thompson
9. Caleb Walker 
10. Peter Sciallo 
11. Ivan Cabrera 
12. Logan Guthrie 
13. Amit Roy 
14. Lucas di Santi 
15. Kelvin Hinde 

Tied for 16th place:

• Krimo Ammari 
• Dylan Bursey 
• Rodrigo Coelho 
• Billy Danh 
• Corelle Draper 
• Keith Holmes 
• Christopher Mensah 
• Eslam Mohamed 
• Jesse Norris 
• Antwoine Powers 
• Caleb Robinson 
• Bennett Streets
• George Thibault

Men’s Physique

1. Arya Saffaie
2. Jeremiah Maxey
3. Alexander Toplyn
4. Kimani Victor
5. Deke Walker
6. John Stanley Sarmiento
7. Aroldson Etienne
8. Jemiase (Jay) Riggins
9. Steven Cao
10. Burak King

Women’s Bodybuilding

1. Michaela Aycock
2. Nicki Chartrand
3. Theresa Ivancik
4. Kyna Squarey
5. Julia Foery
6. Selyka Givan
7. Cristina Arellano Goy
8. Taylor Iraggi
9. Patty Corbett
10. Gabriela Pena De La Vega

Women’s Physique

1. Jeannie Feldman
2. Ivie Rhein
3. Robyn Mays
4. Mikaela Lindsey
5. Marika Jones
6. Heather Rigsby
7. Isabelle Jackson
8. Daphney Holmes
9. Kristyn Lia
10. Patricia Pizarro

Figure

1. Queren Pacheco
2. Oyku Basar
3. Lena Ramsteiner
4. Mariafernanda Laguna
5. Danielle Rose
6. Tamera Barrett
7. Corrie Morales
8. Edith Driver
9. Jennifer Johnson
10. Zulfiya Bitiyeva

Fitness

1. Allison Kramer
2. Aurika Tyrgale
3. Kristin Pope
4. Stacy Dawn
5. Anna Fomina
6. Stephanie Jones
7. Michelle Gales
8. Donnice Chow
9. Danielle Chikeles
10. Eileen Thomas

Bikini

1. Ashlynn Little
2. Arianna Brothers
3. Tatiana Lanovenko
4. India Paulino
5. Jordan Brannon
6. Liana Giannamore
7. Tamekia Carter
8. Sandra Merlo
9. Lauren Dannenmiller
10. Mary Ann Parks

Wellness

1. Rayane Fogal
2. Andrea Hrenko
3. Marissa Andrews
4. Quintaysia Goodley
5. Angela White
6. Devyn Cambre
7. Maria Paulette
8. Luz Stella Abinuman
9. Yami Partridge
10. Kim O’Connell

The 2023 Texas Pro is the next major IFBB contest on the calendar to look forward to for any athletes still seeking 2023 Olympia qualification. It will take place on August 19, 2023, in Arlington, TX.

Featured image: @gilcoproductions on Instagram

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When lifters talk wanting to about build a “barrel chest,” they’re often recommended to emphasize the upper portion of their chest muscles. Indeed, this typically neglected body part can create a fuller, more rounded chest.

But what if your lower chest actually needs attention or what if you want to harmonize every section of your pecs? Enter the lower chest cable flye. If the decline bench press is a lower-pec blasting chainsaw, this exercise is a fine-tuned scalpel.

This isolation movement will zero-in on the lower portion of your chest with minimal involvement from other body parts. This is the perfect fit for a chest workout aimed at emphasizing this muscle section. Take a sidestep from the basic cable crossover and hone in on the lower chest cable flye.

Lower Chest Cable Flye

• How to Do the Lower Chest Cable Flye
• Lower Chest Cable Flye Mistakes to Avoid
• How to Progress the Lower Chest Cable Flye
• Benefits of the Lower Chest Cable Flye
• Muscles Worked by the Lower Chest Cable Flye
• How to Program the Lower Chest Cable Flye
• Lower Chest Cable Flye Variations
• Frequently Asked Questions

How to Do the Lower Chest Cable Flye

Isolation (single-joint) exercises aren’t always the most complicated movements available, but the freedom allowed by the cable pulleys can sometimes prevent a reckless lifter from performing the lower chest cable flye correctly. Take your time and apply perfect technique for optimal lower chest recruitment.

Step 1 — Stand Between the Cables

Nestle yourself between a cable machine’s upright pulleys. Set the pulleys sky high with a single handle on each. Grasp those handles as if they’re your tickets to Pecsville and step forward just enough to feel the weights ascend slightly. Plant your feet firm, in a staggered stance to maximize stability.

Take a deep breath and flex your abs to improve your bracing and balance. Bend your elbows slightly to protect your joints, and pull gently on the handles until you feel tension applied to your chest.

Form tip: Balance can be especially tricky when you eventually increase weight. You can tilt your body forward at the waist slightly to prevent this. A staggered stance will also be your best friend in most cases.

Step 2 — Pull Your Hands Forward and Down

With a bend in your elbows that’s less “T-rex” and more “casual embrace,” initiate the motion. Picture the handles as two magnets drawn together in a sweeping arc, pulling themselves together in front of your hips. The unique arc motion — going from the top to bottom — is what will put stress on your lower chest. 

Pause for a second in the contracted position. Flex your pecs as hard as possible on each repetition to improve mind-muscle connection and increase your muscle-building potential. (1)

Form tip: You can take your thumbs off the handles and rest it alongside your index fingers to further improve your chest feeling. This will decrease involvement from your arms and shoulders.

Step 3 — Reverse Direction

Reverse the motion, letting the cables arc upwards, indulging in the pec stretch. Concentrate on feeling your chest working, not your arms or the fronts of your shoulders. Don’t bend or straighten your elbows — keep the same angle. Repeat for the desired amount of reps.

Form tip: Controlling the eccentric (stretching phase of the motion) will prove superior for muscle gains. (2) Don’t rush it! Take two or three seconds to return your hands to the top position.

Lower Chest Cable Flye Mistakes to Avoid

This exercise is not exempt from avoidable mistakes. These common errors could not only result in less muscle mass and strength, but also irritate and injure your elbows and shoulders. Let’s check these flye faux-pas to make sure you’re not doing them.

Over-Extension Extravaganza

Extending your arms too straight? That’s an invitation to Injuryville. Instead, embrace the bend. Keeping your arms straight will put more stress on your elbow joints as your biceps tendons will be stretched and the exercise will act as a weighted, dynamic stretch on the vulnerable tissue.

Working with straight arms will also increase shoulder tension and activation, as your biceps tendons go up through your shoulder joints. Because the lower chest cable flye is an isolation exercise, you really want to make sure it remains a chest exercise and avoid shifting the workload to your shoulders.

Avoid it: Always keep your elbows slightly bent during the execution. If you feel some tension in your elbows, bend them a little bit more. But don’t use it as an excuse to use as much weight as possible by bending them into a half-curl.

Turbo Speed Temptation

Speed is for the racetrack, not the cable flye. Savor each rep and soak in the tension. Going too fast will make you focus more on the simple output and less on the muscle. This could lead to lesser muscle gains, especially if you’re a newer lifter with poor motor control.

The importance of a strong mind-muscle connection is not to be underestimated, especially during isolation (single-joint) exercises like chest flyes. (3) Also, if you’re speeding up the reps, you might use momentum, thus diminishing the muscle’s time under tension, which is a key component of muscle gain. (4)

Avoid it: Force yourself to slow down by using a deliberate two-to-three count during each eccentric.

The Slouching Sinner

Keep that spine straight and regal. The Quasimodo look is so 15th century. When you use too much weight, or when fatigue sets in, you might lose posture and roll your shoulders forward to unconsciously bring more muscle into assisting performance of the exercise.

The problem is that your shoulder joint — one of the most complex and potentially delicate joints in the entire body — is put into a dangerous position, and you might injure yourself in the long run or irritate any existing shoulder problem.

Also, by adding other muscles into the equation, you’re defeating the purpose of the exercise — which is to focus on your lower chest. A multi-joint exercise like the dip or decline bench press would be more suited to lifting heavy weights if your goal was just to recruit as many muscles as possible. With the lower chest cable flye, use relatively lighter weight and focus on recruiting the target muscle with perfect form.

Avoid it: Keep your chest puffed up “proud” and hold your shoulders blades packed and down at all times during the lift. Even when the repetitions become challenging, never sacrifice your posture.

How to Progress the Lower Chest Cable Flye

For someone just starting their fitness journey, mastering the lower chest cable flye can be a tad challenging due to the coordination and strength needed. For the well-seasoned athlete, the hunger for more challenging variations never ceases. Dive into these exercise progressions based on your proficiency and thirst for challenge.

Dumbbell Decline Bench Press

The decline dumbbell press is a fantastic starting point for those new to chest exercises. This movement, performed on a decline bench, targets the lower chest region and mimics the effect of the lower chest cable flye. With the bench supporting your back, the risk of compromising form is minimized.

Beginners can utilize this dumbbell bench press variation to build foundational strength and become acquainted with the feeling of isolating the lower chest. Once you’re confident with your form and strength on this exercise, transitioning to the cable machine will be a smoother ride.

Single-Arm Lower Chest Cable Flye 

Feeling like the standard version isn’t enough of a challenge anymore? Introducing the single-arm variation could be your next step. Instead of using both hands to pull the cables simultaneously, focus on one arm at a time. This not only emphasizes unilateral (single-side) strength and muscle imbalances, but also challenges your core to stabilize against the pull of the cable.

Using one arm to perform the flye requires a solid mind-muscle connection, but is sure to deliver an intense contraction. This variation was a favorite of four-time Mr. Olympia Jay Cutler — the legendary bodybuilder swore by its effectiveness for sculpting a well-defined lower chest.

Benefits of the Lower Chest Cable Flye

The lower chest cable flye is mostly used by aesthetic enthusiasts and bodybuilders to develop that body part feature, but it’s for more than just building a pretty pec. Here’s a deeper look into the benefits of this flye exercise.

More Lower Chest Muscle

If you’re looking to develop this detailed body part, look no more. Research has consistently shown that isolation exercises, like the flye, garner pronounced muscle activation. (5) The lower chest cable flye, in particular, zeroes-in on the hard-to-target lower pectorals, ensuring both aesthetic appeal and functional prowess.

This movement is one of the few ways to target your lower chest with minimal involvement from other muscles. As such, if this body part is lagging, you’ll be able to bring it up to par without further stimulating already-dominant muscles. This is a key principle used by bodybuilders when trying to build a symmetrical and balanced physique.

Injury Prevention

By promoting muscular balance and symmetry, this exercise can aid in preventing muscular imbalances and, subsequently, may help to reduce the risk of injuries. (6) A well-balanced chest is not just visually captivating, but it’s biomechanically sound.

Lifters often think about balancing their posterior development with their anterior half by doing more overall back exercises and rotator cuff work for shoulder health, but it’s often forgotten that imbalances within a muscular chain can also lead to problems. If your lagging chest is completely dominated by your shoulders, for instance, you might risk overuse of tendons and joints in the long run.

Versatility

The cable pulley station offers a significant benefit over dumbbell or machine flye exercises in terms of customizing the movement to your body. It grants the freedom to experiment with different hand positions and pulling angles, along with the ability to fine-tune the weight in small increments, all while maintaining muscular tension throughout the entire range of motion.

You also have the ability to position yourself anywhere within the station, allowing you to find your balance and select a cable angle that best suits your preferences. This level of individualization adds versatility and effectiveness to your workout, enabling you to discover the ideal setup that effectively targets your lower chest.

Muscles Worked by the Lower Chest Cable Flye

As an isolation movement, the lower chest cable flye predominantly targets your pecs. However, given the intricate nature of our body, no activity exclusively engages a single muscle. Other muscles also play supportive roles when performing the exercise.  

Pectoralis Major 

More commonly referred to as the chest muscles, your pecs stand out as the most powerful pressing muscles in the upper body. They connect your humerus (upper arm bone) to your clavicle (collarbones), sternum, and upper ribs.

In the flye movement, your chest is primarily activated by drawing your arms inward, while also facilitating internal rotation and flexion. In the lower chest cable flye, the high-to-low angle will focus more on the sternal portion of the pecs — your lower chest.

Anterior Deltoid

The deltoids, or shoulder muscles, Are composed of three distinct segments: the anterior (front), lateral (side), and posterior (back). During the lower chest cable flye, your anterior deltoid aids the chest in the internal rotation and adduction (drawing the arms toward the body) of the humerus.

Biceps Brachii

This dual-headed muscle spans from your upper arm — crossing over the shoulder to connect to your scapula (shoulder blade). Serving as a vital component in the shoulder complex, your biceps provide stability during this exercise. The biceps also serve a more direct purpose during the lower chest cable — maintaining a bent arm position, emphasizing its function as an arm flexor.

How to Program the Lower Chest Cable Flye

Since this is a single-joint exercise, utilizing a single muscle to perform the majority of work, avoid using relatively heavy weights. Proper programming can maximize benefits and reduce the risk of injuries. Consider incorporating the lower chest cable flye as a “supplementary” exercise after a bench press variation or use it as a finisher for your workout.

Moderate Weight, Moderate Repetitions

The typical hypertrophy protocol of three to four sets of eight to 12 reps is effective for chest development. This is the generally the lowest rep range, and “heaviest” weight you use with the lower chest cable flye, as going even heavier for fewer reps would increase the risk of injury and decrease your ability to feel the target muscle working.

Light Weight, High Repetition

There are moments when you seek that intense burn. Executing two to three sets of 15 to 20 reps can be equally advantageous for muscle growth compared to more moderate loading. The increased time under tension from a higher rep range could further enhance the mind-muscle connection, letting you deeply engage with your lower chest muscles. This approach is ideal for a powerful workout finisher, after your pecs are already fatigued from previous exercises.

Lower Chest Cable Flye Variations

The cable crossover is advantageous due to the pulley station’s ability to quickly adjust the exercise. By merely altering the height of the cable, you can shift the focus on a different part of your chest.

Upper Chest Cable Flye

This is the exact opposite of the lower chest cable flye. Set the cable pulleys at their lowest point and grab the handles using a supinated grip (palms upward). Stand tall and balanced with your chest up, like any other cable flye. From there, bring your arms upward to around face level.

This motion will recruit more of the clavicular portion of your pecs (upper chest). Since the upper chest is underdeveloped with many lifters, you should give this variation a go, especially if your chest session did not have any incline pressing.

Cable Crossover

The standard cable crossover is a classic for a reason. Adjust the pulley so that they are around chest level, and this time bring your hands right in front of you, aligned with your pecs level.

This standard movement will uniformly recruit your chest as a whole, and is an excellent choice if you don’t have any blatantly lagging muscle.

FAQs

References

1. Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
2. Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.
3. Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Colado JC, Andersen LL. Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. Eur J Appl Physiol. 2017 Jul;117(7):1445-1452. doi: 10.1007/s00421-017-3637-6. Epub 2017 May 12. PMID: 28500415.
4. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
5. Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.
6. Neme JR. Balancing Act: Muscle Imbalance Effects on Musculoskeletal Injuries. Mo Med. 2022 May-Jun;119(3):225-228. PMID: 36035582; PMCID: PMC9324710.

Featured Image: Vladimir Sukhachev / Shutterstock

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In the current strongman pantheon, a star probably doesn’t shine any brighter than Mitchell Hooper. The Canadian athlete is the reigning World’s Strongest Man (WSM) champion and has firmly established his overall dominance atop the sport of strongman. As a versatile athlete, Hooper is clearly also willing to flex his fitness knowledge. He posted this one day after the conclusion of the 2023 CrossFit Games.

On August 7, 2023, Hooper posted a video to his YouTube channel where he performed a mix of strongman and CrossFit exercises. It appears to be a round-up of clips from previous videos that have appeared on Hooper’s channel. In the process, the athlete discussed the distinction between the two different athletic disciplines. The video is overlayed with Hooper walking in an undisclosed neighborhood, narrating his included workouts while sharing his thoughts. The narrated conversation takes place throughout the clip.

Over the course of his various workout clips, Hooper seemingly leaves no stone unturned. Highlights included him performing variations of high-rep log presses, clean & jerks, muscle-ups on a pull-up bar, jump rope, running on a treadmill, and classic back squats.

In the end, Hooper used a familiar argument against strongman’s effects on one’s health as it relates to CrossFit. Hooper particularly highlighted the unique tests of elite competition.

“The big challenge with CrossFit is that you take what the pros do, and it’s sort of the same argument as, ‘Strongman’s not good for your health,’ which, of course it’s not … because you’re pushing your body past what it’s capable of and, in the end, sometimes that causes you to break down. And CrossFit’s the same way.

When you look at how CrossFit Games are planned, often times when you’re dealing with the best in the world, you’re going to program things in a way that make it particularly challenging on the body. Let’s say you do a squat into a deadlift into a clean. That is massively challenging on the posterior chain and your back is going to blow up. But that’s the goal. When you’re at a competition and you’re at the professional level, that’s what you should be doing.”

At the local, non-professional level, Hooper condensed his argument in a manner more accessible for less experienced athletes and recreational lifters who don’t plan to shine at the Games. How athletes use CrossFit to get fit can vary greatly from person to person, with everyone having different goals and needs.

“The biggest difficulty [at the local level] is that every CrossFit box is sort of up to the person who runs it. Do you want to follow that style of programming? Do you want to follow it more holistic? And in the end, CrossFit has a whole bunch of fundamental movement patterns that they believe are fundamental skills, that they believe encompass fitness.

I think the only time you get into a challenge, and why people often hate on CrossFit and call it ‘stupid,’ is when you do something like a high-rep clean & jerk with someone who’s not proficient at doing the clean & jerk in the first place … that becomes really dangerous because your strength level and skill level have such a discrepancy.”

It is that discrepancy that Hooper says creates a conflict for CrossFitters of all experience levels. Per Hooper, it’s here that a coach should become a significant priority.

“So, that’s what happens with CrossFit. Even if you’re not particularly strong, that zero skill is going to have to be balanced out with some sort of strength. So you’re automatically stronger than your skill allows you to be. And that’s where a really smart and really good coach is going to help you get there.”

Perhaps few other people could explain the challenges and drawbacks of CrossFit as eloquently as Hooper. His rationale as an elite strength sports athlete makes sense and is one any prospective CrossFitter should heed.

Featured image: Mitchell Hooper on YouTube

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On August 6, 2023, strongman Laurence Shahlaei recorded a 22-foot, four-inch Dinnie Stone Walk during the 2023 Donald Dinnie Day in Potarch Park, Scotland. The mark is a new World Record and surpasses his own previous best of 14 feet, 10 inches by over seven feet. The Dinnie Stones are famous for their unequal weight, necessitating an athlete to maintain greater focus while balancing them on carries.

CERBERUS Strength captured a video of Shahlaei’s milestone Dinnie Stone carry, posting it to the company’s Instagram profile. The carry itself did not seem to be much of a struggle for Shahlaei, as his face noticeably grew with joy with each successive step.

The 2023 Donald Dinnie Day event featured a host of strongman competitors aside from Shahlaei. Various elite strongmen and strongwomen like Tom Stoltman, Martins Licis, Luke Stoltman, Donna Moore, and Chloe Brennan were all on hand to participate. In a post on Shahlaei’s Instagram, various notable competitors like Brennan, Peiman Maheripourehir, Travis Ortmayer, and Eddie Williams offered messages of congratulations for breaking the Dinnie Stone Walk record.

Shahlaei seemed quite appreciative within his reflection.

“So happy today to come away from [2023] The Donald Dinnie Day with a new World Record in the Dinnie Stone Walk, 22 feet, 4 inches, beating the previous World Record of 14 feet, 10 inches,” Shahlaei wrote. “It feels amazing to still be breaking records at this stage in my lifting journey.”

According to Strongman Archives, Shahlaei last competed in a full strongman competition at the 2021 Giants Live Strongman Classic (GLSC), where he finished in seventh. The athlete might be most remembered for his victory at the 2016 Europe’s Strongest Man (ESM). These days, Shahlaei is a prominent strongman commentator, often releasing roster news and analysis over his YouTube channel with approximately 138,000 subscribers.

Even at the age of 40, Shahlaei appears to be finished with a full-fledged competitive strongman pursuit. That said, moments like this Dinnie Stone World Record offer a glimpse at an athlete who clearly still has a lot of power and strength in his back pocket.

Featured image: biglozwsm on Instagram

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For most of the weekend at the 2023 CrossFit Games, Roman Khrennikov seemed like a lock to win the Men’s Individual title. That is until he reportedly suffered a severe foot injury at the start of Sunday’s Finals. The athlete at the top of the leaderboard could not move like normal, all but ensuring someone else — in this case, Jeffrey Adler — would emerge victorious instead.

Despite his challenging circumstances, Khrennikov decided to keep competing. He wanted to finish what he started and set an example. He was rewarded summarily for that courageous decision by receiving the 2023 Spirit of the Games Award. Even while he didn’t win, it was quite a way for the 2023 third Fittest Man on Earth® to leave Madison, WI.

According to the CrossFit HQ website, the winner of the annual Spirit of the Games honor is an athlete whose character eclipses an entire field’s worth of people with incredible character. Per rhetorical questions from the CrossFit Director of Certification and Training, Nicole Carroll, it assesses who “inspires and motivates us to live life, even in the face of the most extreme challenges, with a little more grace, a little more kindness, a little more resilience.”

Such a description made Khrennikov the only logical choice in 2023. After sustaining his foot injury, Khrennikov likely knew he had no real shot at winning his first CrossFit Games title. He could’ve easily cut his losses and left the competition with the idea of preserving his long-term health. Instead, the American athlete decided to stick it out. Even while he was severely hampered and only really capable of doing most of the remaining Games movements on one leg, Khrennikov pushed through to the finish line.

Why? When it came down to it, he wanted to set an example for his son.

“I want to be a hero for my son and have him see me fight to the end,” Khrennikov said on the final day of competition.

Khrennikov’s decision set a standard for everyone watching, not just the people in his family. Sometimes, athletic excellence isn’t about just winning in the technical sense. It’s about giving one’s all, regardless of adversity. Because when athletes like Khrennikov leave everything on the line with nothing to gain, that can also be counted as a tremendous victory.

Featured image: @gowod_mobilityfirst on Instagram

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A weight bench is a valuable piece of gym equipment to have if strength training is a priority in your fitness life. You don’t have to just use it for the bench press, either. Weight benches can be used for a variety of exercises including sit-ups, crunches, leg lifts, and other movements that you would use your favorite barbells and dumbbells for. Flat utility benches may have one long back pad for you to lie on, while adjustable benches allow you to adjust the back pad (and sometimes the seat pad) to multiple angles.

If you’re reading this article, you’re likely looking for recommendations on the best weight benches to buy, and we’ve got you covered. We’ve found what we feel are the best of the best, and cover why they would be such great choices to add to your personal weight room. We cover the good and bad with all the options shared here so you have the best knowledge possible when making the final selection.

Our Top Picks for the Best Weight Benches

• Best Weight Bench for Home Gym Overall: REP Fitness AB-5200
• Best Foldable Weight Bench: PRx Profile Flat Folding Bench
• Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0
• Best Weight Bench With Leg Extension: Force USA MyBench
• Best Cheap Weight Bench: GRIND Fitness Flat Bench
• Best Weight Bench on Amazon: FLYBIRD Adjustable Weight Bench
• Best Weight Bench for Small Spaces: Ironmaster Super Bench PRO
• Best Weight Bench for Beginners: Titan Fitness Single Post Adjustable FID Bench
• Best Weight Bench With Rack: Rogue Combo Rack

Best Weight Bench for Home Gym Overall: REP Fitness AB-5200

REP Fitness AB-5200

• Dimensions: 17.5” H x 57.6” L x 25.8” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel
• Warranty: 10-year frame warranty

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Pros

• Multiple colors available
• Optional wide pad
• Three decline angles and nine incline angles
• Easy to adjust
• Can stand for vertical storage

Cons

• Does not go up to 90 degrees
• Narrow seat
• Handle has no knurling or padding

We consider the REP Fitness AB-5200 the best weight bench overall for several reasons, but the main one is that you can personalize the bench in multiple ways. For example, you can customize the color of the frame and rails (blue, metallic black, and Army green, among others) and the width of the pad you want to use. The ladder-style adjustment system makes changing positions of the angle from incline to decline very simple and fast, and the degree of each position is laser cut into the frame. You can adjust it to various angles from negative eight to 85 degrees. 

The bench is built to withstand a lot of weight and last a long time. It also meets International Powerlifting Federation (IPF) standards, so competitors can mimic benching in a meet with it. Whether you’re a beginner or an advanced trainee, if you buy this bench, it will be the only one you buy for quite some time.

RELATED: Best Home Gym Equipment

Best Foldable Weight Bench: PRx Profile Flat Folding Bench

PRx Profile Flat Folding Bench

• Dimensions: 19” H x 45” L x 12” W
• Weight capacity: 1,000 pounds
• Materials: Alloy steel, vinyl
• Warranty: Unknown

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Pros

• Folds for convenient storage
• Mounts to a wall
• Simple pull-out and fold-up method
• All mounting hardware included

Cons

• No adjustable incline
• Sharp edges
• Not the most durable vinyl

Many home gym owners have limited space, and fitness equipment that folds up and is stowable can save valuable space. The PRx Profile Flat Folding Bench is able to be mounted to a wall and folds up so it’s out of the way, giving you ample space for other exercises.

When it’s unfolded, it won’t wobble as you use it. This bench doesn’t adjust to different angles, but you can still use it for a full-body workout. For example, you can use it for flat bench presses and rest your rear leg on it during Bulgarian split squats. It has a 1,000-pound weight capacity, but the vinyl isn’t very durable. However, if you’re not trying to set world records when you train, you can feel comfortable using this bench for all of your heavy sets.

Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0

Rogue Adjustable Bench 3.0

• Dimensions: 17.5” H x 52” L x 11” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, vinyl cover, rubber feet
• Warranty: Limited lifetime on the frame

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Pros

• 11 pad colors available
• Upgraded version available
• Minimal pad gap between back and seat
• Stands vertically

Cons

• No decline position
• May be awkward to move
• Not all tools for assembly included

The 125-pound Rogue Adjustable Bench 3.0 can adjust up to nine different incline positions ranging from 0 to 85 degrees with three seat positions. It’s wide and sturdy, so you can max out on it or train for high reps with comfort. You can personalize it by choosing one of the 11 different colors for the pad and frame, such as red, burnt orange, or white.

The medium gloss finish gives it a commercial gym look, but it isn’t so beefy that you can’t use it in your home gym. Beginners and smaller lifters may be challenged to move it, but the wheels and pull handle make it easier to transport it around your gym when needed.

RELATED: Best Adjustable Dumbbells for Home Gyms

Best Weight Bench With Leg Extension: Force USA MyBench

Force USA MyBench

• Dimensions: 17.5” H x 61” L x 26.5” W
• Weight capacity: 705 pounds
• Materials: Steel, high-density foam padding, vinyl
• Warranty: Lifetime structure

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Pros

• Leg attachment and preacher curl attachment included
• Environment-friendly coated frame
• Long bench is great for taller users

Cons

• Low weight capacity
• Top backrest position is 80 degrees
• Narrow bench width

The obvious benefit of the Force USA MyBench is the leg attachment that allows you to perform both leg extensions and leg curls. The extra exercises that you can do make this a valuable bench. Add in that you can do bicep curls with the included preacher attachment as well, and your weight training experience can be much more enjoyable.

The bench also has transport wheels and a handle for easier moving inside and outside of a squat rack. Besides going up seven incline positions from zero to 80 degrees, it can decline as low as 15 degrees so you can perform ab exercises such as the decline sit-up.

Best Cheap Weight Bench: GRIND Fitness Flat Bench

GRIND Fitness Flat Bench

• Dimensions: 17” H x 44” L x 21” W
• Weight capacity: 610 pounds
• Materials: Steel frame, rubber on feet 
• Warranty: 30 days

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Pros

• Vinyl provides extra grip
• Budget-friendly
• Lightweight

Cons

• Very short warranty
• Low weight capacity
• No wheels or handle for transporting

The price point is the obvious benefit of the GRIND Fitness Flat Bench. At just under $100, it’s one of the most affordable benches you can find.

This fixed flat bench would be a good starting bench for new trainees or lifters working with limited budgets. The extra grip on the vinyl will help prevent you from sliding, even when you’re sweating during training. The rubber on the feet will help keep the bench in place as well.

Even though the GRIND Fitness Flat Bench doesn’t have wheels, it does have portability due to weighing only 24 pounds. It can also be used for exercises such as split squats or step-ups, so you’ll get a lot of versatility out of it.

However, it only has a 610-pound weight capacity, and that includes your body weight plus the weight you’re lifting.

RELATED: Best Resistance Bands for Building Muscle, Resistance Training, and More

Best Weight Bench on Amazon: FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

• Dimensions: 18.8” H x 45.5” L x 14.2” W
• Weight capacity: 800 pounds
• Materials: Alloy steel, faux leather
• Warranty: One-year frame, 30-day pad

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Pros

• Folds for easier storage
• Adjusts to 90 degrees
• Large seat pad

Cons

• Low to the ground
• 30-day warranty on pads
• Pin-in adjustment system

Many home gym enthusiasts rely on Amazon for their workout equipment needs. If you’re putting together a list for your workout space, add the FLYBIRD Adjustable Weight Bench to it. It’s durable, and the back pad has eight total adjustable positions ranging from -30 to 90 degrees. The seat pad has three more adjustments from zero to 23 degrees.

The bench can be used for many different weightlifting exercises, including bench presses, seated overhead presses, and decline sit-ups. The high-density, two-inch padding is covered with faux leather for extra protection against cuts and damage. The bench can also be used inside a power rack or in its own space, depending on which exercises you’re performing.

Best Weight Bench for Small Spaces: Ironmaster Super Bench PRO

Ironmaster Super Bench PRO V2

• Dimensions: 17.2” H x 44” L x 12.25” W
• Weight capacity: 1,000 pounds flat, 600 pounds on angles
• Materials: Steel frame, leather cover
• Warranty: 10-year frame, one-year upholstery

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Pros

• 11 lockout positions
• Easy to move in and out of place
• Easy to assemble
• Wide base and feet

Cons

• Lower capacity on incline positions
• Pull-pin adjustment system is less secure
• Narrow back pad

People with limited space can benefit from having a smaller bench to work with. The Ironmaster Super Bench Pro is at least eight inches shorter than other options on this list, and the seat pad is detachable, saving even more space and allowing for easier storage.

This bench is also unique in that the seat has three height adjustments — 12.5, 14.5, or 23.5 inches from the floor. The highest position allows you to work on exercises such as the incline bench press, and the other options are great if you’re a taller user because you can lay more of your body on the bench itself. It can be placed in one of three tubes on the bench so you can sit at a desired height.

Other Ironmaster accessories that are sold separately, such as the dip bar handles, preacher curl, and chin-up bar (which turns the bench into a pull-up station if you turn the back pad vertically), can be attached to the bench, making this one of the most versatile benches available. This also saves you from having to buy more fitness equipment if you don’t have room for a lot of machines.

Most of the bench is also pre-assembled, so you don’t have to spend as much time putting it together, though you will have to add the feet to it. All in all, this bench is a great value for lifters of all levels of experience.

Best Weight Bench for Beginners: Titan Fitness Single Post Adjustable FID Bench

Titan Fitness Single Post Adjustable FID Bench

• Dimensions: 18.25” H x 56.75” L x 25.25” W
• Weight capacity: 1,500 pounds
• Materials: 11-gauge steel, vinyl finish on pad
• Warranty: One-year, two-year, and three-year options available for purchase

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Pros

• Very high weight capacity
• Solid steel construction
• 25 combinations of back pad and seat angles
• Rubber cover on the handle 

Cons

• Only available in one color
• Narrow seat
• The seat may rub against the back pad

The Titan Fitness Single Post Adjustable FID bench is an affordable adjustable bench with a very high weight capacity. Beginners who want to train heavy in the future should have this one high on their list of choices. It’s well constructed and will last through the toughest workouts you can put through it.

There are seven different positions for the back pad, ranging from zero to 85 degrees. The pad also has very durable vinyl upholstery to prevent rips and scratches.

The bench may be challenging to move if you have a smaller weight room. At 71 pounds, it’s a heavy piece of equipment, but the handle and wheels make it less difficult to move.

Best Weight Bench With Rack: Rogue Combo Rack

Rogue Combo Rack

• Dimensions: 17.5” H x 77.25” L x 80.25” W (rack and bench)
• Weight capacity: Unknown, but likely at least 1,000 pounds
• Materials: Seven-gauge steel, rubber feet, vinyl
• Warranty: Construction

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Pros

• All-in-one powerlifting setup
• Comes with spotter decks
• Fat Pad for maximum connection and comfort
• Uprights can be adjusted for larger lifters

Cons

• Bench does not adjust to incline or decline positions.
• Very heavy
• Big financial commitment

If you like keeping things simple, then get yourself a bench that can do it all. Rogue Fitness’ Combo Rack provides a squat rack and a weight bench so you can train two of the main powerlifting lifts (squats and bench presses) in the same space. The brand worked with the International Powerlifting Federation (IPF) to produce a competition-approved setup. It will support competition-level weights, too, thanks to the seven-gauge steel used to produce the 3×3 uprights. The height of the J-cups can be adjusted for multiple lifters as well, so athletes of all body proportions can use it.

The bench will provide maximum comfort with the Fat Pad (a super thick and wide bench pad that can promote better movement during the bench press), and it can be removed so you can squat inside the rack.

How We Chose the Best Weight Benches

The best weight benches on this list were chosen as a result of research, customer reviews, and hands-on experience. We broke down dimensions, cost, versatility, and comfort when making the final choices. All of the benches above are quality candidates to have in your home gym because we would feel comfortable having them in ours. 

What Are Some of the Benefits of a Weight Bench?

Having a weight bench can allow you to perform lying exercises without having to lie on the floor to do them. Among the most popular exercises that require a weight bench are the barbell bench press, dumbbell bench press, and lying tricep extensions. If the bench is adjustable, you can perform seated, incline, and possibly decline movements, such as the seated barbell press, incline dumbbell press, or decline sit-ups as well.

What Are the Differences Between a Flat, Incline, and Decline Bench?

A flat bench’s description is in the name. It lays flat and is fixed. Adjustable benches allow the back pad to be moved up and/or down so you can work with different angles, thus adding more movements to your training program.

Exercises performed on an incline bench require the backrest to be angled above a flat position without being completely upright as a seated exercise would be. The angle of an incline movement can be anywhere from five to as much as 85 degrees.

Flat weight bench movements call for the bench to be completely flat so you’re lying in a horizontal position. A decline bench has your head positioned lower than your shoulders, which are also lower than your hips. There are multiple positions for a decline bench, but the majority of decline exercises go no lower than 30 degrees.

What To Look For in a Weight Bench

Flat vs. Adjustable

A flat bench can be a great starter bench for most home gym users, and in some cases that may be all they want. However, adjustable benches offer more training variety because of the multiple angles that can be used. The angles range from zero to 85 degrees. Most adjustable benches have ways to position both the backrest and the seat, but some are either one long bench or have a fixed seat.

Weight Capacity

You want to make sure you take both your body weight and the weight you intend to lift into consideration when looking at the weight capacity of a bench. This way, you can feel confident that the bench will be able to fully support you. Don’t just think about how strong you are now, either. Consider what your goals are and how strong you think you can become. The higher the weight capacity, the more reliable the bench will be both now and into the future.

Size and Dimensions

The length and width of the bench are important because you want to be comfortable and safe while lifting. Your entire upper body and the glutes of your lower body should be able to stay in contact with the bench while you’re on it. Your shoulders may be wider than the bench, but you should be able to feel the bench on the majority of your back. You also want wide feet at the back where your head will be for additional stability.

Attachments and Accessories

A bench that is both sturdy and provides accessories for more exercise options is a valuable one. Some benches come with a leg attachment for leg extensions and leg curls or a preacher pad attachment for arm training. These attachments should be easy to add or take off when needed. They aren’t necessary for someone looking for a basic bench, but if you want to have as much versatility as possible, these attachments and accessories can increase your training potential.

Materials

Almost all benches provide cushioning with foam padding and some kind of material such as vinyl covering it. Those pads are connected to a metal or steel frame that serves as the foundation and support for the bench. Some benches also have a handle and wheels that offer you a way to transport them so you don’t have to carry them.

Warranty

Most, if not all, companies that manufacture workout benches have some form of warranty that covers damage from training. Some offer refunds up to 30 or 60 days, and others will replace the bench up to several years after the purchase if needed. You should check the company’s warranty policy before hitting that order button, so you’re prepared to handle any possible (but rare) issues with your bench.

Assembly

You may have to do some assembly work with the bench once it arrives, but most companies provide the necessary tools and instructions. If you have your own tools, such as ratchets, that would make the process faster. Most consumers will need to commit a couple of hours to assembly before using their weight bench. 

Final Thoughts

Having a quality weight bench in your home gym can help elevate your upper body workouts. Whether it’s a flat utility bench or an adjustable version, it would be a worthwhile investment that can add a lot of variety and challenges to your training routine. It can be used to target multiple muscle groups and improve the functionality of your home gym. A high-quality bench can and will take your training to the next level.

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After years of falling just short of CrossFit’s ultimate goal, Laura Horvath finally ascended the sport’s highest mountain when she earned the title of Fittest Woman on Earth®. As the runner-up in 2018 and 2021 and a podium finisher in 2022, along with two significantly lower-placing appearances in 2019 and 2020, Horvath’s moment of glory was a long time coming. At just 26 years old, with no clear dominant CrossFit queen in place, the Hungarian athlete’s reign may also just be near its inception. It doesn’t seem like Horvath is taking this platform lightly.

In her post-victory interview at the 2023 CrossFit Games, Horvath discussed what it means to be a role model as a first-time winner of the Games. The athlete, who doesn’t display the defined six-pack of many of her contemporaries, is appropriately built to thrive in an intense strength-sport environment like CrossFit. The champion shared an enlightening answer as someone clearly prepared to set a quality example in the years to come.

The interviewer asked a simple question of Horvath, with a vital premise: How does it feel to be a role model to young girls who see someone like her excel in a CrossFit setting? With a Hungarian flag draped over her back, Horvath — who was understandably still out of breath — chose her words carefully in the biggest moment of her career to date.

As fitness and health standards, as well as cultural norms, sometimes set unrealistic expectations for women of all ages, Horvath shared an honest speech about how being true to herself has served her success.

“It’s a lot of pressure, but I’m just very happy that my body can do this,” Horvath said. “And I’m not looking at the new “Barbie” movie, ‘Oh, I want to look like that.’ I want to look like what I look like. And I just want to prove that my body, whatever it looks like, can do these amazing things. And move things from A to B and run fast and lift heavy, and all those things. I’m very excited that little girls and teenagers can look up to all these amazing girls that are here, because our bodies are not us, we are what’s inside. And it’s amazing what our bodies can do if you put the work in.”

Some elite athletes at the top of their game might elect to stick to their craft and keep their noses to the ground. For the most part, that sentiment still applies to Horvath, even after winning the biggest prize in CrossFit. However, this new member of CrossFit royalty certainly seems to understand the gravitas of her accomplishment, and she doesn’t appear to be shying away from the responsibility.

Featured image: @laurahorvaht on Instagram

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