The Apex Bench is not merely a piece of weightlifting equipment, but a whole ecosystem designed to serve as the primary station for my home gym. While technical specifications are often the focus of many reviews, I approach this product through the lens of kinesiology and functional training.
My goal was to see how the bench moves with the body and facilitates specific muscle gains. The system is built to determine if a single bench can truly provide a complete workout while remaining durable and functional for both aesthetics and performance.
Constructed from 11-gauge steel, the bench is built for heavy-duty use with a 1,000 lb capacity. Despite its 105 lb total weight, it features a felt weight of approximately 48 lbs when I move it around, making it very manageable. For my training, the most critical aspect is the variety of angles it offers to ensure proper alignment. This unit provides 17 different settings, ranging from a -10 degree decline to an 85 degree incline, which allows me to make precise adjustments using its built-in ladder system.
What differentiates this from a standard bench is the three distinct attachment sites where I can plug in various ecosystem parts. These sites are located at the head, the middle, and the base of the unit. Design details include knurled metal handles for easy transport and integrated band pegs that slide in and out. I found that the bench is built to be the home bench of your gym, offering a foundation that can be customized with attachments like landmines, leg rollers, and belt squats to suit an evolving training program
Landmine Attachment: Smooth, Functional Versatility
The landmine attachment is the first add-on I want to highlight because it is essential for anyone looking to incorporate functional training into their routine. As a kinesiologist, I am less concerned with the gauge of the steel and more focused on how a piece of equipment facilitates human movement.
To set this up, I simply slide the unit into the bottom attachment site of the bench, lock it down, and clamp it in place. Once I slide a barbell into the sleeve and secure it, the connection feels incredibly stable with no unnecessary play or wobbling.
What truly impresses me about this specific landmine is the fluidity of the pivot joint. A landmine’s value is determined by its range of motion, and this one provides a nice, smooth range of motion that allows for seamless transitions between planes of movement.
To test for any dead spots or resistance hitches, I "painted a circle" with the barbell, moving it in a full 360 degree like range of motion. The movement remained consistent throughout the entire circle, which is vital for maintaining tension during complex exercises.
I personally used this attachment for one of my favorite back movements, Meadows rows, and the path of travel felt natural and unrestricted. While I often say that a landmine is a landmine because of its straightforward design, the integration into this bench ecosystem is executed perfectly. It is durable, functional, and allows me to get a high-quality workout without needing a separate, bulky floor unit. Because it moves so well with the body, I give this attachment a definitive "thumbs up".
Ab Attachment: A Versatile Hub for Core Development
Immediately following the landmine, I moved on to the Ab Attachment, which is easily one of my favorite pieces in the entire ecosystem because of how effectively it targets the midsection. While technically a roller-based unit, I view this primarily as an awesome ab roller piece that is essential for achieving a six-pack and a small, shapely core.
I connect this to the high point of the bench and lock it down so securely that there is no movement during my sets, providing a level of stability that is hard to find in home gym setups.
One of the most practical features for me is the specialized grip handle. On many other benches, getting into a decline position for sit-ups is a struggle, but this handle allows me to crawl in and out of the setup with ease. Once positioned, I can perform standard sit-ups or add a medicine ball for Russian twists.
To test the limits of the bench, I actually performed these exercises at a steep 65-degree incline. Although I was a bit nervous about the stability at that angle, the bench stayed completely grounded and did not tip.
As a kinesiologist, I also appreciate the adjustability and the range of motion this unit offers. By popping a pin and unscrewing a knob, I can change the length of the rollers to fit my body perfectly. I also utilize the bar on the end for hanging leg raises and knee tucks. By flipping the attachment over and supporting my back against the bench, I can perform supported leg raises.
This is a superior way to train because it allows me to focus on the pelvis and the hips rolling up and over, which works the abdominals from the bottom up. For those with shoulder issues or weak rotator cuffs who cannot reach overhead, this attachment provides a nice tucked-in position that makes high-level core training much more accessible.
Stryker Pad: Multi-Angle Support and Utility
The Stryker Pad is an awesome attachment that truly blew my mind because of the sheer variety of ways it can be used within a single training session. I connect this unit to the base of the bench and tighten it down to create a rock-solid foundation for both upper body and functional movements.
The core of this attachment is the pivot pad, which features several adjustment points that allow it to rotate a full 360 degrees or be locked into a specific position, such as a horizontal plane.
One of the first ways I utilized this was for seal rows, where I locked the pad into a horizontal position and raised it to the appropriate height for chest-supported barbell rows. As a kinesiologist, I love this setup because it provides a stable brace that isolates the back muscles perfectly.
I can also adjust the angle to transform it into a single arm preacher pad for bicep work, or use it for single arm tricep extensions. The support from the pad is critical here because it ensures I can't cheat, allowing me to really drive down and push during the extension to maximize the contraction.
What makes this attachment even more unique is how it can be converted into a "utility bench". By removing the top portion and sliding it back into a lower setting, I can fit the unit under a squat rack for overhead seated military presses. This configuration allows me to dig my feet into the ground and keep my back supported while performing exercises that a full upright bench will not allow me to do.
Whether I am performing a chest-supported cable dual arm row or a heavy overhead press, the Striker Pad offers a range of motion and adjustments that are incredibly well thought out
Power Tower Attachment: Pull-ups and Dips
The Power Tower attachment is a significant addition that essentially turns the bench into a vertical training center for pull-ups and dips. I started my evaluation with the dip station, which is a movement that often reveals the stability limits of a home gym bench. I found this unit to be remarkably secure and stable.
Even when I faced away from the bench or focused on slow negatives, the system remained completely grounded and did not tip. Because dips are not my strongest point, I was able to use the dip bars to set up a band-assisted version by looping a resistance band over the bars. This setup allowed me to get through my reps with better form and focus on the muscle contraction throughout the set.
The pull-up station is equally impressive in its design and adjustability. The height can be changed to accommodate a wide range of users, from my own height of 5'11 up to individuals who have been tested at 6'6.
The bars themselves feature a medium intensity knurling that provides a very secure grip without being overly aggressive. I tested several different hand positions, including close-grip, underhand, and wide-grip options. While the widest grip was a bit much for my shoulder frame, the attachment is clearly built to handle people of all sizes and broader frames.
What really sets this apart from any other bench I have seen is how it handles different strength levels through the use of resistance bands. For those who find pull-ups difficult, the design makes it easy to set up band assistance to help complete the movement.
On the other hand, if you are an advanced athlete looking for more intensity, you can utilize the integrated band pegs to add extra resistance to the pull-up. I am genuinely impressed by this attachment because it provides a level of functionality and versatility for upper-body training that I have not encountered on a bench-based ecosystem before.
4-in-1 Matrix Unit: The Meat and Potatoes of the System
The 4-in-1 Matrix Unit is what I consider the real meat and potatoes of this system because of its incredible versatility for both upper and lower body training. This attachment consists of an adjustable arm and a specialized pad that I connect to the second attachment site at the base of the bench.
It features a rotating knob that allows me to click through several different settings to prepare for various exercises. While I am testing a prototype that will see minor modifications in the final production model, such as a longer arm for better barbell clearance, the functionality is already impressive.
I initially set the unit up for preacher curls to test the arm and pad stability. The arm is fully adjustable, so I can raise or lower it to find the perfect height for my frame. However, the true value of this attachment is revealed when I unlock the pivot setting. By allowing the pad to swivel, I can use it as a brace for hip thrusts. This is a game-changer for glute training because the pad moves with me, providing a nice brace that I can push against to drive my legs up and really get those glutes firing.
Beyond hip thrusts, I use the Matrix Unit to perform sissy squats and Bulgarian split squats, which are some of my favorite movements for leg aesthetics. For sissy squats, I prefer to set the bench to a decline. This specific angle allows me to achieve a nice, deep range of motion that you simply cannot get on a flat surface. For beginners, the bench can be set to zero for a parallel movement, but the decline option is where I feel the most effective muscle engagement.
Finally, the unit serves as a perfect station for Bulgarian split squats by elevating my rear foot. Because the height of the roller is completely adjustable, I can dial it in to match my leg length perfectly. This ensures that I am in the correct anatomical position to go nice and deep into the squat without straining my joints. Whether I am focusing on my glutes or my quads, this 4-in-1 unit provides the specialized support needed for high-level training in a very compact design.
Lever Belt Squat and Hybrid Platform: Natural Strength Curves
The lever belt squat attachment connects to the upper feet of the bench and is designed to handle heavy training with a 450 lb capacity. It features an adjustable handlebar and fits Olympic-size plates.
From my perspective, the standout engineering choice here is the length of the lever. By using the longest lever possible, the movement mimics a straight up and down pattern rather than the wide arc common in other home gym units. This design is crucial because it better reflects the natural strength curve of a squat.
When I tested this for standard squats, I was able to get well below parallel. At 5'11", I often find that lever-based systems pull my center of gravity forward, but I did not experience that here. The movement felt stable and consistent. I also experimented with different variations, such as close-stance squats for more quad engagement and sumo squats, which I found to be quite spicy. Because the lever is positioned outside the bench, I had a great range of motion for a high-quality hinge during straight-leg RDL variations as well.
To enhance the lower body experience, I paired the belt squat with the hybrid platform. This board features a non-slip grip coating and a rounded edge. As a kinesiologist, I always emphasize that for a good calf stretch, the surface needs to be rounded rather than have a sharp edge.
Using this platform for standing calf raises allowed my ankle joints to get a much larger range of motion. The platform also works as a slant board for heel-elevated squats or as a base for tibialis training using a ramp and a clip-on weight. This level of adjustability and thoughtfulness makes the belt squat much more than just a squat station; it is a multi-use tool that facilitates proper human movement.
Leg Extension and Leg Curl: Greater Stretch for Better Gains
The leg extension and leg curl attachment is probably my favorite part of the entire ecosystem because I love training legs, and the design choices here really impress me. As a kinesiologist, I immediately noticed that the leg roller is not in a straight line with the seat pad. Instead, it is set back a little bit.
This specific adjustment is brilliant because it allows for a greater stretch in the quads and the front of the thigh at the start of the movement. By starting with that deeper stretch, I can achieve a much better contraction and a superior range of motion throughout my leg training.
This unit is rated for up to 350 lbs and features a side-loading design for plates, which mimics a specific strength curve I look for in quality equipment. When I tested the plate-loaded leg extensions with 50 pounds, I found the resistance felt very accurate. It starts out feeling light at the bottom, and as soon as I reach the peak, the load hits the quads fully, so it feels like 50 pounds at the top. To help with the intensity of the set, there are handles on the sides that allow me to brace myself and keep my hips grounded.
What makes this attachment truly versatile is that I am not limited to just using plates. I can use resistance bands alone or even hook the unit up to a cable machine. When I tested the cable-attached leg extension, I was blown away by the quality of the resistance. It provided a great range of motion and a solid contraction that stayed loaded all the way to the top. I actually preferred the cable version over the plate-loaded one because of how consistent that tension felt on my muscles.
The transition to leg curls is just as effective. There are specialized handles tucked underneath the bench that I can pull out to brace myself during the movement. When I performed the curls, I could feel my hamstrings firing immediately. The variety this offers is incredible because I can choose to go heavy with weights, use bands for a different stimulus, or stick with the cables for that constant tension. Because of the smart design and the effective range of motion, I give this attachment a definitive two thumbs up.
Nordic Curl and Low Row Station: A Hamstring and Back Powerhouse
The final attachment I evaluated is a multi-functional powerhouse that handles Nordic curls, lat pull-down support, and low rows. I began with the Nordic curl setup, which is an exercise I value highly for hamstring strength and injury prevention.
The unit features a vertical adjustment to clamp down on my feet regardless of their size, and it includes an abrasive, non-slip surface that keeps me securely locked in during the descent.
What I love about using this on the Apex bench is the ability to create regressions or progressions by adjusting the bench angle. For a beginner, I can set the bench to an incline to shorten the range of motion and make the movement more manageable.
Conversely, I can set it to a decline for a much larger range of motion if I want to increase the difficulty. I personally found that even with a big range of motion, I still need to use my hands to push myself back up to finish a rep, which is a great way to build up the necessary strength.
Beyond hamstrings, this same piece serves as a leg holder for heavy lat pull-downs. When I am moving significant weight, the attachment pushes down on my legs so I can focus entirely on the lat contraction without worrying about my hips lifting off the bench.
When I am ready for horizontal pulls, I simply flip the plate to create a footplate for low rows. Being elevated off the ground is a major advantage because it prevents the floor from limiting my range of motion. The design even includes a "little divot," so the cable can pass through "nice and clean". It is a brilliant three-in-one solution that maximizes the utility of the bench for a complete back and leg workout.
Final Thoughts on the Apex Bench Ecosystem
After spending significant time testing every attachment and configuration, it is clear to me that the Apex Bench is far more than just a place to sit while lifting weights; it is a "whole ecosystem" designed to be the primary hub of a home gym.
As a kinesiologist, I believe that a bench could have perfect technical specifications, but if it does not move well with the human body or facilitate proper training, it is not worth the investment. My focus has been on whether this system can truly help you achieve your goals for strength, muscle gains, and aesthetics, and my experience confirms that it absolutely can.
The most impressive aspect of this setup is how it prioritizes functional movement and versatility. Having three distinct attachment sites allows for a level of customization I have not seen in other products.
While the unit I tested is a prototype, the foundation is incredibly solid. The 11-gauge steel construction and 1,000 lb capacity provide the security needed for heavy lifting, while the thoughtful design elements like the rounded edges for calf raises and the set-back rollers for leg extensions show a deep understanding of exercise mechanics.
I am excited to see the final production model, but even in its current form, the Apex Bench provides a complete training experience that respects human movement and kinesiology.
To understand how all of these components work together in a single modular platform, take a closer look at the TBG Apex Ecosystem and see how the bench evolves into a complete home gym hub.