Thursday, 23 May 2024

Weights Bench

CAP Barbell FM-CB804DX | CAP Barbell FM Workout Bench

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The CAP Barbell FM-CB804DX is currently one of their strongest weights benches, with a weight limit in the flat position of 500 lbs and a footprint that makes it the perfect addition to any of their squat racks and cages.

In our review, we make some important comparisons with similar benches, as well as look at the design features and exercise options. This should help you decide if the FM-CB804DX is the best exercise bench for your own home workouts.

Seat and back support positions

If you’re looking for a weights bench that allows you to target the largest number of muscle groups from a variety of angles, you’re going to need at least some incline settings to do so effectively.

Although incline and flat positions are available, this isn't a bench that gives you a decline setting

In addition, you’re going to want to be well-supported when performing exercises at an incline, preferably with a low enough frame profile to keep your feet on the ground.

This is why it’s so important that the CAP Barbell FM-CB804DX offers you 7 different back support positions and 3 different seat positions.

Moving the seat and back support out of their flat positions will usually only be needed when you need to perform incline exercises, such as dumbbell flys and incline presses.

But it’s often not enough to simply provide different incline settings. You also need to check the system being used to adjust and secure the bench and seat, as this can make a big difference to the bench’s lifespan.

This particular design uses a similar chrome crescent system to one we’ve seen before on the Super Bench from Ironmaster, where the weight limit is an impressive 1,000 lbs.

Although the limit isn’t quite as high with the CAP Barbell FM-CB804DX, with a 500 lb capacity for flat and 400 lb capacity for incline positions, this is still getting close to having the strength of a commercial bench.

Apart from its strength, another great benefit this system brings is its simplicity.

There’s no sliding carriage or hidden locking mechanisms that can get stuck, as you can simply pull out the pin that locks the seat or back support in place, and release the pin at the setting you need.

CAP Barbell Deluxe Utility Bench

CAP Barbell FM-CB804DX – Features Summary

  • Full size utility bench
  • Use alone with dumbbells or resistance bands/tubes or use with the CAP FM-CB8008 Ultimate Power Cage (Not included) for more options
  • All steel construction
  • For home use only
  • Seven-position back pad with chromed adjustment crescent
  • Three-position back pad with chromed adjustment crescent
  • Box stitched seating areas with perforated accents
  • Band / tube anchor posts with safety covers
  • Oversized grip pop pins for secure adjustments
  • Transport wheels and transport handle
  • Three-step powder coat paint
  • Comfortable embroidered logo
  • Dumbbells, tubes and cage are sold separately and are not included

Why CAP Barbell FM-CB804DX has focussed Comfort and stability

While it’s certainly important to have a frame that can support up to 500 lbs, unless you are going to be comfortable when pressing the weight, you probably aren’t going to enjoy your workouts.

This is why CAP Barbell FM-CB804DX has focussed on increasing the padding in the back support and seat cushions, as well as adding some extra width to the section that’s in contact with your lower back.

Due to the way the back support and seat come together when their angles are both adjusted, there is a small gap between the two sections.

This is actually a common feature with most weights benches, and doesn’t create any major issues when the bench is in its flat position.

For added stability, the base stabilizers have been kept very wide and very close to the ground, with some extra width to help prevent any unwanted movement.

You also have the coated handle at the front and transport wheels at the back for making it easier to roll the bench into a cage or between a set of squat stands.

Training with resistance bands and CAP Barbell FM-CB804DX

Resistance bands can have advantages over dumbbells, such as providing a source of continuous tension

As we’ve already seen with their bestselling range of power cages, CAP Barbell like to combine free weights with resistance band training, to support a wider range of exercise options that other companies simply don’t design for.

As with their cages, the CAP Barbell FM-CB804DX has a set of two very well placed anchor points, positioned on the inside edge of the rear base stabilizer.

These are ideal for if you’re warming up your chest for free weight presses, looking to stretch between sets, or have chosen this style of training for some upper body exercises.

Due to the way they’re positioned, the resistance is also applied in a similar way to cables, which is much more consistently than dumbbells.

For example, if you are performing dumbbell flys and move the dumbbells directly above your chest at the contraction, almost all of the tension is taken off your inner chest.

By using bands, the angle of resistance isn’t straight down, but slightly out to the sides, thereby maintaining tension and improving the development of your upper and inner chest.

It’s also not just chest exercises that these anchor points can be used for. With a whole range of resistance band exercises for your arms and shoulders are also available.

Exercise options

CAP Barbell FM-CB804DX Deluxe Utility Bench

As we’ve already mentioned, the feature that makes the CAP Barbell FM-CB804DX workout bench. So unique is its ability to support resistance band exercises.

This helps to increase the number of exercises available, with some of the most popular options listed below.

Although these do require you to own a free weights set and collection of resistance bands in various strengths, there are still some relatively inexpensive sets available.

  • Incline dumbbell fly
  • Seated shoulder press
  • Incline hammer curls
  • Incline crossover (bands)
  • Standing bicep curl (bands)
  • Flat dumbbell press

  • Dumbbell pullovers
  • Elevated single leg squats
  • Seated overhead tricep extensions
  • Dumbbell rows
  • Dumbbell kickbacks
  • Side lateral raises (bands)

Customer reviews


  • Useful variety of settings for the seat and back support
  • The resistance band option is ideal for where more than one person can use the bench. And one might not be interested in training with free weights
  • Quick to assemble (less than 30 minutes)
  • High weight capacity compared to similarly priced benches
  • Fully compatible with CAP Barbell FM-CB804DX range of power racks
  • Sturdy frame design
  • Comfortable padding doesn’t compress too easily under heavier weights


  • Lack of decline position
  • Some reviewers would have preferred less of a taper towards the top of the bench for better shoulder support

Review Overview

Overall Review Rating

4 / 5

If you've been shopping around for a good weights bench around the $150 to $200 price range, you might have discovered why it's so difficult to decide which one to buy.

In terms of high-end weights benches to use in home gyms, this is by far the most competitive price category, which also includes many designs from XMark Fitness, and the ever-popular SelectTech 3.1 from Bowflex.

That being said, the CAP Barbell FM-CB804DX does offer a higher weight capacity, seat adjustment options, and a lighter frame weight compared to the Bowflex model, with the resistance band support that none of these benches can provide.

Overall, this is an excellent bench for supporting every type of exercise you could expect to perform on a bench.

From bodyweight exercises to bands, dumbbells, and barbells, this bench has the stability and versatility to support a wider range of exercises with heavier weights than other designs at this price point.

Product dimensions: 53" (L) x27" (W) x45" (H)
Product weight: 42 lbs
Weight limit: 500 lb (Flat), 400 lb (Incline)

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