Riot FID Utility Bench 2.0 – Adjustable Flat/Incline/Decline Weight Bench

The adjustable weight bench that does more than press

A good bench is the most-used piece of equipment in any gym – and the Riot FID Utility Bench 2.0 is built to be exactly that. This fully adjustable flat–incline–decline (FID) weight bench combines a rigid mild steel frame, a wide adjustment range and a tilting headrest with an expandable attachment system. The result is far more than a classic adjustable gym bench: it's a complete training station for pressing, rowing, accessory and core work.

Whether you're kitting out a commercial gym, a powerlifting or performance facility, a PT studio or a home gym, the FID Bench 2.0 gives you the angles, stability and flexibility you need – with a maximum suggested load of 500 kg and a design that fits easily inside your power rack, squat rack or functional trainer.

9 back pad angles: from flat bench to seated shoulder press

The back pad locks securely into 9 positions: 0°, 15°, 25°, 35°, 45°, 55°, 65°, 75° and 85°. That's more than just "flat, incline, upright" – the fine 10° steps let you choose exactly the angle that suits your goal, your build and your shoulders. Use 0° for flat barbell and dumbbell bench press, 15–25° for a low incline that shifts the focus to the upper chest, 35–45° for the classic incline press, 55–65° for a steep incline, and 75–85° for an almost upright seated shoulder press with full back support.

The zinc-plated adjustment ladder makes changing angles quick and precise – ideal for supersets, circuit training or shared equipment in busy gyms where every second between sets counts.

5 seat positions for stability – and true decline training

The seat adjusts to 5 angles: -15°, 0°, 10°, 20° and 30°. Raise the seat on incline and shoulder presses so you stay firmly in position and don't slide down the bench under heavy loads. Lower it to -15° to set up a true decline – perfect for decline bench press and core work, especially in combination with the optional Riot FID Utility Bench 2.0 – Leg Roller.

Tilting headrest: more freedom for overhead presses and chest-supported rows

One of the biggest upgrades of the FID Bench 2.0 is the tilting headrest. The upper section of the back pad folds down to 15°, 30°, 45°, 60°, 75° or 90° and gets out of your way when you need space. During overhead pressing and seated cable exercises, your head and arms have more room to move freely. For chest-supported rows, the folded headrest creates a clear space for your head and neck, so you can lie face down on the incline back pad and pull without compromise. A feature you'll rarely find on a standard adjustable bench – and one that makes rowing and pulling variations on a bench far more comfortable.

Upright storage, wheels and handle: space-saving in any gym

Floor space is valuable – in a commercial gym as much as in a garage gym. Integrated wheels and a handle let you roll the bench in and out of your rack with ease. When you don't need it, a locking pin secures the back pad so you can store the bench upright, taking up only a fraction of the floor space. Clean, organised and ready for the next session.

Expandable attachment system: a bench that grows with your gym

The FID Bench 2.0 is designed as a modular training platform. A utility post and an attachment bracket use quick mag pin connections, so add-ons mount and come off in seconds – no tools needed.

• Riot FID Utility Bench 2.0 – Leg Roller: secure leg hold for decline presses, decline sit-ups and core training, with 4 height positions.
• Riot MRR attachments: compatible attachments from the Riot MRR system also fit the utility post – and more add-ons are in the pipeline.

Commercial-grade build quality

The frame is made from durable mild steel, combined with hard-wearing nylon components and dense foam padding with a protective upholstery cover. This construction is designed for heavy daily use in commercial training environments – and gives home gym owners the same peace of mind. Maximum suggested load: 500 kg.

Who is the Riot FID Utility Bench 2.0 for?

• Commercial gyms and studios that need a durable, versatile adjustable bench for every rack and training station
• Powerlifting and performance facilities that train heavy bench press variations and accessory work
• Personal trainers and PT studios that want maximum exercise variety from one piece of equipment
• Home gym owners who want one high-quality bench instead of several – space-saving thanks to upright storage

Angle guide: which setting for which exercise?

Recommended starting points – adjust to your build and goal.

Exercises on the FID Bench 2.0

Chest: Flat barbell bench press, flat dumbbell press, low incline and incline bench press, dumbbell flyes on flat or incline, decline bench press (with Leg Roller), cable flyes on the bench. The 10° steps let you target the upper chest precisely without overloading your shoulders.

Shoulders: Seated barbell or dumbbell shoulder press at 75–85°, Arnold press, seated lateral raises, rear delt raises lying face down on the incline. With the headrest folded, you have more room for overhead pressing.

Back: Chest-supported dumbbell rows on the incline back pad with the headrest folded, single-arm dumbbell rows with knee and hand support on the flat bench, seated cable rows and lat pulldowns at a functional trainer or cable station.

Arms: Incline dumbbell curls, seated hammer curls, lying triceps extensions (skull crushers), overhead triceps extensions.

Legs and glutes: Bulgarian split squats with the rear foot on the bench, step-ups, hip thrusts with your upper back against the bench.

Core: Decline sit-ups and decline crunches with the Leg Roller, reverse crunches, lying leg raises, Russian twists.

Key highlights

• Fully adjustable FID bench: flat, incline and decline
• 9 back pad angles from 0° to 85° in fine increments
• 5 seat positions from -15° to 30°
• Tilting headrest (15°–90°) for overhead presses, cable work and chest-supported rows
• Upright storage with locking pin, wheels and handle for easy moving
• Utility post and attachment bracket with tool-free mag pin quick-release
• Compatible with Leg Roller
• Commercial-grade build, max. suggested load 500 kg

Specifications

FAQ

What does FID mean?

FID stands for flat, incline and decline – the three training positions the Riot FID Utility Bench 2.0 covers.

How much weight can the bench hold?

The maximum suggested load is 500 kg (user plus weight).

How many angles does the bench offer?

The back pad has 9 positions (0° to 85°), the seat has 5 positions (-15° to 30°) and the headrest tilts to 15°, 30°, 45°, 60°, 75° or 90°.

What is the tilting headrest for?

Folding the top section of the back pad gives your head and arms more room for overhead presses and cable work, and creates space for your head during chest-supported rows.

Does the bench fit in my power rack?

With a width of 500 mm and a length of 1316 mm, the bench fits inside most standard power racks and squat racks. Please check the inside width of your rack.

Can I store the bench upright?

Yes. A locking pin secures the back pad so the bench stands upright safely. Wheels and a handle make moving it easy.

Which attachments are available?

The Riot FID Utility Bench 2.0 – Leg Roller and compatible Riot MRR attachments fit the utility post.

Is the bench suitable for commercial gyms?

Yes. The mild steel frame, nylon components and dense padding with a protective cover are designed for heavy daily use in commercial training environments.