A good flat bench costs $150-$300. You can build a stronger one for $40 in lumber. This design uses the classic "3-Post" or "I-Beam" wood structure. It is heavy, ugly, and indestructible.

Prefer to buy instead of build? If DIY isn't your thing, here are the best ready-made options:

• Amazon Basics Flat Bench — $50
• FLYBIRD Adjustable Bench — $100
• REP Fitness FB-5000 — $180

Materials List

1. Lumber: Two 8-foot 2x4s.
2. Top: One piece of 3/4 inch Plywood (cut to 12" x 48").
3. Padding: High-density foam (camping pad or upholstery foam). 12" x 48". Check price on Amazon →
4. Cover: Vinyl fabric (Marine grade is best, sold at fabric stores). 18" x 54". Check price on Amazon →
5. Hardware: 2.5 inch wood screws. Wood glue. Staples.

Cut List

• Legs: 4 pieces at 16 inches.
• Stringers (Length): 2 pieces at 45 inches.
• Cross Braces (Width): 4 pieces at 10 inches.

Step-by-Step

1. Build the Frame

We are building a box frame.

• Sandwich the legs between the long stringers? No, that's weak.
• Better: Build two "H" shapes for the legs using the short cross braces.
• Connect the two "H" legs with the long stringers running across the top and bottom.
• Tip: Pre-drill holes and use wood glue at every joint. Glue is stronger than screws.

2. The Pad Base (Plywood)

• Cut your plywood to 12 inches wide by 48 inches long. This is standard bench spec.
• T-Nut Trick: If you want to make the pad removable (to replace vinyl later), install "T-Nuts" into the plywood so you can bolt it to the frame from underneath, rather than screwing into it.

3. Upholstery (The Hard Part)

1. Lay the vinyl face down on the floor.
2. Lay the foam on top of the vinyl.
3. Lay the plywood on top of the foam.
4. Pull and Staple: Start in the middle of one long side. Pull the vinyl TIGHT and staple it to the wood.
5. Go to the opposite side. Pull very tight (compress the foam) and staple.
6. Work your way to the ends.
7. Corners: Fold them like a present ("Hospital Corner") and staple the hell out of them. A smooth corner makes it look pro.

4. Attach Pad to Frame

• Place the finished pad on top of your wooden frame.
• Screw from underneath the frame up into the plywood base of the pad. Ensure screws aren't too long or they will poke your back!

Specs

• Height: ~17.5 inches (Standard powerlifting height). This is crucial if you later upgrade to a power rack.
• Width: 12 inches (Standard).
• Capacity: With 2x4s on edge, this will hold 1000lbs+ easily. This is stronger than most cheap "foldable" benches on Amazon. If you need something that disappears, check our foldable bench reviews.

Recommended Gear from This Article

Product	Best For	Price Range
Amazon Basics Flat Bench	Best budget buy	$45-$60
FLYBIRD Adjustable Bench	Best foldable	$90-$120
REP Fitness FB-5000	Pro-grade flat bench	$170-$200
Marine Vinyl Fabric	DIY upholstery	$15-$25
High Density Foam	Bench padding	$20-$30