I spent two full days testing the Apex Bench Ecosystem to see if it could actually deliver on the promise of saving space in a home gym without sacrificing performance. My goal was to put every single attachment through a full body workout to test its functionality and effectiveness. After running through the entire system, I can say that while it is complex because it does so many things, it actually does those things very well. It is a versatile setup that works for everyone from beginners to elite athletes.

I spent two full days testing the Apex Bench Ecosystem alongside my training partner to see if it could actually deliver on the promise of saving significant space in a home gym without sacrificing performance. My goal was to put every single attachment through a full body workout to test the functionality and the effectiveness of the entire system so that people know if this will truly work for their specific setup. After running through the entire routine, I can say that while it is a bit complex because it replaces so many dedicated machines, it actually does those things very well. It is a versatile, professional-grade system that fits everyone from beginners doing bodyweight movements to elite athletes who want the constant tension that the cable attachments provide.

Dumbbell Bench Press

I started the workout with a standard dumbbell bench press to establish a baseline for the base unit before adding any of the specialized attachments. The first thing that really stood out to me was the quality of the bench pad itself. This is a really nice wide pad, and if you are a big bencher who moves a lot of weight, you are definitely going to like the extra surface area. The pad is both firm and wide, which ensures that you are fully covered and supported throughout the entire range of motion. 

As someone who deals with shoulders that can be very crunchy, I actually do not normally do a lot of heavy pressing, so finding a bench that feels this stable is great for me. The research that went into building this bench is evident because it feels incredibly sturdy and was clearly built with heavy compound lifts in mind. Even the stitching on the pad looks and feels like it is really well made, which is what you would expect from a high-quality bench in this price range. Having that solid foundation made me feel much more confident as we moved into the more complex parts of the workout.

Banded Tricep Extension

For the next exercise, I moved into some banded tricep extensions to see how the bench handles accessory work. For this setup, I took advantage of the pop out band pegs that are located at the bottom of the bench unit. I decided to perform one set on an incline and one set flat because I wanted to see how changing the bench angle would alter the resistance profile for my triceps. Setting this up was very straightforward since I just had to connect the bands directly to those integrated pegs. 

During the movement, I focused on keeping my elbows tucked in and then extending my arms fully. The feeling of this exercise is very similar to a traditional skull crusher, but because you are using a band, you get that unique progressive tension throughout the rep. I found these pegs to be a very convenient addition to the bench because they allow for effective isolation work without needing a dedicated cable station. Whether you are a shorter lifter or someone with more height, the setup is easy to adjust, and it provides a great way to hit the triceps from multiple angles. Acknowledging that every training session is ultimately about finding the right angles, I really appreciated how easy it was to transition between positions using the ladder adjustment system.

Dips

I moved on to testing the dip attachment, which is specifically designed to target both the triceps and the chest. In many home gyms, space is at such a premium that you simply do not have room for a standalone power tower or a dedicated dip station. I personally do not have a dip bar at my house right now, so having an attachment that can turn my bench into a fully functional dip station is a massive benefit for my training.

During the set, my partner and I focused on maintaining a controlled tempo to ensure we were getting the right stimulation in our upper bodies. The attachment felt very sturdy as I knocked out my reps, and it provided a great range of motion for both the chest and the triceps. If your training focus is more on functional movements or bodyweight strength, this is one of the specific pieces I would recommend adding to the base bench right away. It is a great solution for anyone who wants to incorporate high quality bodyweight work into their routine without needing extra floor space.

Landmine Half Kneeling Shoulder Press

After finishing with the dips, we set up the landmine attachment for what I consider to be my all-time favorite landmine exercise which is the half kneeling shoulder press. I love this movement for me personally because it is incredibly effective for building shoulder stability and overhead strength. Honestly, it is really hard to mess up a landmine attachment once you have it locked in, making it accessible for lifters of all levels.

The transition to this exercise was quick, and the attachment itself is a perfect example of how this ecosystem saves space by replacing the need for a dedicated landmine base or a heavy weights plate to hold a barbell in place. It felt very smooth throughout the entire pressing motion, and it is definitely a piece I would suggest for anyone who has functional training as one of their primary goals. Whether you are looking to improve your pressing power or you just want a reliable way to hit your shoulders without the same stability demands as a free barbell, this attachment performs exactly the way I expected it to.

I have continued the article with the next two sections, focusing on the decline pressing and the core work, while incorporating all the specific feedback and tips mentioned by the creator.

Decline Bench

When it was time to move into decline work, I decided to use dumbbells, though you could easily perform this in a power rack or a Smith machine as well. One of the standout features of this bench that I really appreciated during this set is the ladder adjustment system. It offers five degree increments, which gives you significantly more precision than the ten or fifteen degree jumps you find on most other benches. While I was training, my partner noticed I was getting a bit of a head rush at a steeper angle, and because of those small increments, we were able to quickly lower the bench just five degrees to find a much more comfortable position without losing the decline effect.

Regarding the exercise itself, I focused on a specific technique to maximize the results. Instead of letting my forearms cave inward, I made sure to keep my elbows at a 90 or even 95 degree angle at the bottom. By maintaining that wider bend in the elbows, I felt a much better stretch across my pecs compared to a standard press. Once I finished my reps, I simply dropped the weights and transitioned directly into the next part of the superset.

Incline Sit-ups and Ab Training

Right after the decline presses, I went straight into some core work, which is one of my favorite ways to use this setup. I started with incline sit-ups and some very spicy Russian twists that actually made my back crack in a good way. I also incorporated weighted overhead reaches, where you maintain tension in the abs and reach as far as possible to really lengthen the muscle. A small but incredibly important detail I noticed is the handle integrated into the bench. I actually have a similar bench at home that lacks a handle, and I found myself wishing mine had one because it is so convenient for stabilizing yourself during these movements or just moving the bench around the gym.

To round out the ab session, we focused on the concept of spinal flexion. I flipped around to initiate the movement from the hips up, grabbing the horizontal bar at the top of the bench with a pronated grip. This allowed me to keep my shoulders tight and really focus on the crunching motion. You can easily adjust the difficulty of this exercise by increasing the incline to make it harder or setting the bench flat to regress the movement. For me, this setup is fantastic because it allows you to work through the entire range of motion, which is exactly how you build a solid six pack.

Matrix Attachment: Sissy Squats and Bulgarian Split Squats

The Matrix attachment is easily one of my top three picks for this entire ecosystem because of how much variety it brings to your leg day. It allows you to perform sissy squats and Bulgarian split squats, which are some of the most effective movements for building lower body strength and stability. When my training partner and I were running through these, I made sure we focused on going nice and deep on every single rep to get the most out of the attachment. It provides a very secure and stable platform, which is exactly what you want when you are balancing on one leg or leaning back into a sissy squat.

Matrix Attachment: Hip Thrusts

Sticking with the Matrix attachment, we transitioned into hip thrusts, which is another area where this piece of equipment really shines. My personal favorite variation to perform here is the butterfly hip thrust because of the incredible contraction it allows. When I am coaching this move, I tell people to think about cracking a walnut by squeezing their cheeks together as hard as possible at the top of the rep. It is a simple cue, but it makes a massive difference in how much you actually feel your glutes working.

One of the most important technical details I noticed while testing this was the positioning of the knees. I found that you really need to focus on keeping your knee moving back toward the pad and toward the ground. By doing this, you keep your shin in a more vertical position rather than letting it drift forward. 

Preacher Curls

I am a big fan of preacher curl attachments because of the support they provide to get a really good contraction. While you can do curls in other ways, such as with a stability ball or a single arm on a bench, having this dedicated setup really helps if you want to build a peak on your biceps. Even though I did not have an EZ bar with me during the test, I was still able to get a great isolation workout.

My main coaching tip for this exercise is to get your armpits right in on the pad and pull your shoulders back. A lot of people tend to hunch forward when curling, but pulling those shoulders back allows you to focus entirely on the curl, the stretch, and the contraction. The unit is fully adjustable, so you can change the position of the pad and the height to fit all different kinds of users. By the time I finished my sets, my biceps were absolutely screaming. It is a fantastic addition to have, especially since this specific pad is so versatile and does so much else for the bench ecosystem.

Striker Pad: Seated Shoulder Press

Moving on to the utility pad, which is also known as the Striker pad, I can honestly say this piece is a total game changer. I started off using it for a supported seated shoulder press with dumbbells. One thing I immediately liked about this setup is the versatility it offers for those who train in a power rack. I used to have a different bench, but it was not the right fit for me because I could not fit it into my rack to do seated military presses with a barbell.

This bench and the Striker pad solve that problem completely because they are designed to fit and function within that space. Being able to perform rack seated military presses is a huge win for my training. The pad feels incredibly stable, and because it allows for such a wide range of exercises beyond just shoulder pressing, it quickly became one of my top three attachment picks. It fits my training style perfectly because it allows for heavy compound movements while still providing the braced support you would expect from a commercial machine.

Striker Pad: Chest Supported Rows

We also used the Striker pad to hit some back exercises, including seal rows and barbell bent over rows. The goal here was to build a big back by using the pad for chest support to isolate the muscles better. When you set up for these rows, you want to keep your chest flat on the pad and your knuckles facing you. As you pull, try to keep your chest pinned and pull the weight through your elbows back toward your belly button or hip pocket.

Hybrid Slant Board

The hybrid slant board features a 20 degree angle and is an excellent addition for anyone focusing on lower body accessory work. I used it to run through a circuit of calf raises, squats, and tibialis raises. If you are a hybrid athlete or a runner, you definitely should not skip the tibialis work because you can really feel it targeting the front of the shins.

Leg Developer

The leg extension and leg curl attachment is easily my number one favorite piece in the entire ecosystem. It was clearly very well thought out and provides a level of training usually reserved for commercial gyms. While the unit is plate loaded, you also have the option to hook it up to a cable machine. I tested it both ways and found that while the plates feel good, the cable version adds an extra oomph and constant tension that feels phenomenal.

During my sets, I experimented with single leg extensions and was very impressed by the smooth range of motion. It is a piece that allows you to isolate the quads and hamstrings perfectly. For anyone building a home gym, this is the attachment I would recommend starting with because it performs so well and replaces two bulky machines with one compact unit.

Final Thoughts

After spending two days training with the Apex Bench Ecosystem, I am genuinely impressed by how much it can do. The bench itself is phenomenal and very well made, featuring high quality stitching and a firm, wide pad that provides great support for heavy lifting. While there is a bit of a learning curve (it took me about two or three sessions to feel fully confident switching between all the different parts) it is well worth the effort.

This system is a professional grade solution that works for everyone from beginners to elite athletes. It manages to do a lot of things, and more importantly, it does them all very well. By choosing this ecosystem, you are not only saving a significant amount of floor space in your garage, but you are also getting a versatile setup that can grow with your training goals over time. It is definitely a system I would be happy to have in my own home gym.

To better understand how each component fits into a complete training setup, explore the full TBG Apex Ecosystem. The bench and its attachments are thoughtfully designed to function as an integrated system, allowing you to expand and adapt your setup as your training evolves.