Monday, 20 May 2024

Weights Bench

CAP Barbell FM-504 FID Bench Review

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The CAP Barbell FM-504 FID Bench features a lightweight and compact weight bench design, which remains competitively priced, even with the incline, decline, flat, and military press back support positions.

Design features

CAP Barbell FM-504

If you’re thinking of stopping your gym membership or starting a new fitness program, a high quality weights bench is essential for your home gym.

Deciding which design suits your style of lifting and fitness goals can be a difficult decision, with Olympic benches, ab benches, FID benches, and benches that include a built-in squat rack to name a few.

If you are looking for a bench that supports dumbbell exercises, light barbell workouts, and even decline ab exercises in one design, the Cap Barbell FM-504 could be your best option.

Not only does it have a wide range of useful design features, but it’s also backed up by hundreds of highly rated customer reviews on Amazon.

Although you don’t get the same variety of incline settings as a more commercial FID (flat, incline, decline) bench, you do still get one setting for each of these positions.

Padded rollers and dumbbell storage

CAP Barbell FM-504

The cushioned padding of the seat and back rest support you throughout a full range of upper and lower body exercises, but also for specific abdominal workouts.

This is due to the handles that extend from the top set of padded rollers. These give you something to hold when you need to perform lying leg raises to target your lower abs and obliques.

Another of the features that you won’t find on many other benches is the addition of the dumbbell storage hooks.

Having these attached to the bench frame lets you keep the weights within easy reach, allowing you to get into position before you even pick up the dumbbells.

One final feature worth mentioning is the lower set of padded rollers. When you slide your legs between the two sets of rollers this helps to keep you stable on the bench while you complete your set.

Where many benches will only offer the one position, the Cap Barbell FM-504 bench gives you 3. This lets you find the most comfortable setting for your height and current exercise.

CAP Barbell FM-504

Check the price on Amazon
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CAP Barbell FM-504 – Features Summary

  • Fitness bench with 4 adjustable positions
  • Upright, flat, incline, and decline settings
  • Dumbbell holder offers easy access to weights
  • Foam-covered handgrips for comfort during leg raises
  • Weight capacity of 250 pounds

Exercise options

The CAP Barbell FM-504 workout bench can support dozens of exercises, from shoulder presses to decline sit ups

One of the great things about the Cap Barbell FM-504 bench is that you can still perform many of the same exercises as on a much higher priced FID bench.

Exercises that require a decline, incline, flat, and even military position are all possible, allowing you to put together workouts that train your entire upper body effectively.

The lack of a leg developer does reduce the number of leg exercises you have to choose from. A set of squat stands or safety rack would make a useful addition to ensure you keep your upper and lower body balanced.

Even without the stands or a rack, the following exercises are possible when you combine the Cap Barbell FM-504 bench with a simple dumbbell set:

  • Seated dumbbell curls
  • Incline hammer curls
  • Incline pec flys
  • Pullovers
  • Leg raises

  • Decline sit ups
  • Lying tricep extensions
  • Dumbbell rows
  • Seated shrugs
  • Dumbbell shoulder press

Customer reviews

with the Cap Barbell FM-504 FID bench remaining one of the most popular weights benches available online, it’s worth taking a look at what customers find so beneficial about its design.

The easiest way to do this is by taking a quick look through the customer reviews.

While reading through the full reviews is always recommended, we’ve also provided some quick summaries of the most frequently mentioned pros and cons.


  • Handles make it easy to perform decline sit ups and leg raises
  • Quick to assemble
  • Folds to make it easier to store away
  • Easy to follow assembly instructions
  • Very reasonably priced
  • Knee and ankle foam rollers keep you stable in the bench when performing exercises at an incline
  • Takes up much less space than an Olympic bench
  • Lightweight frame makes the bench easy to move around


  • Shorter back support than some benches means there isn’t as much support for taller users over 6ft
  • Some customers found issues with stability at the incline settings
  • Dumbbell holders cannot comfortably hold heavier dumbbells (25 lb+)

Most of the reviews that rate the CAP Barbell FM-504 bench at 1, 2, or even 3 stars out of 5 are due to the shortness of the back support and reported lack of stability.

If you are over 5’11” and are looking for a bench with a longer back support pad, the XMark Fitness 11-Gauge FID Bench is certainly worth a look.

Review Overview

Overall Review Rating

4 / 5

For its low price, the CAP Barbell FM-504 FID bench has some attractive and unique features. The dumbbell holder that allows easy access to your dumbbells while workout out and foam-covered handgrips have been added to make it easier to perform a greater range of exercises comfortably.

Its small footprint and lightweight frame also means you can easily move the bench between storage and your workout area if needed.

Although there are a number of reviews left by customers who have found the back support length to be insufficient for their height, there are hundreds more that haven't found this to be a problem, rating the bench at 4 or the full 5 stars.

If you need a lightweight and low priced bench for dumbbell workouts at home, then this would certainly be worth adding to your shortlist.

Weight capacity: 250 lbs

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