An adjustable bench — one that you can move up and down to hit different angles — is a staple in a solid home gym. But exactly how you adjust those angles depends on the type of adjustment mechanism.
The two most common styles of adjustment mechanisms on adjustable benches are ladders and pop-pins. Here’s a quick look at the difference between them. If you want an adjustable bench with quick pop-in adjustment instead of ladder style, this guide will help you decide.
Ladder-Style Adjustment Benches
You can identify a ladder mechanism immediately by just looking at it—it looks like a ladder, with multiple grooves cut into the steel on the frame.
A ladder is incredibly fast, convenient, and simple to use, and it’s easy enough to adjust with just one hand, with barely any effort (although you may need to use both hands when moving to a lower setting). You can switch angles in seconds. Lift the back (or seat) pad up, move it to the desired angle, and voila, it typically falls right into place. Just make sure the horizontal bar is securely set in the ladder grooves before you put your bodyweight on it.
Some adjustable benches feature a “closed ladder system.” This design keeps the ladder securely in place when adjusting the bench and prevents you from lifting the ladder out when adjusting angles. It is also required for the vertical storage of a ladder-style bench.
BENEFITS OF LADDER-STYLE BENCHES
- Speed: rapid angle changes without fiddling with a pin.
- Simplicity: intuitive, one-hand operation for most moves.
- Storage: closed ladders allow vertical storage for space savings.
TOP LADDER-STYLE BENCHES
CLOSED LADDER DESIGNS
Pop-Pin Adjustment Benches
A pin-style bench features a little knob-like pop-pin underneath the back (or seat) pad. These benches typically have a curved spine lined with holes corresponding to different degrees.
These benches are also easy to use, although they are not as quick and effortless as a ladder. Simply pull the pin out of its current hole, move the pad to the desired angle, and let go of the pop-pin so it locks into the new hole. The term “pop-pin” refers to the pin being spring-loaded. These can be a little finicky to pull out (they may require a little wiggling), but they do help assure the pin securely pops back into position.
Pop-pins also ensure the pad is locked in place both up and down, and they also allow you to vertically store the bench. The pop-pins are attached to the bench, so you don’t have to worry about losing them.
Look for high-quality pop-pins made from anodized aluminum and benches that feature a bearing system, which makes the adjustments smooth and secure.
BENEFITS OF POP-PIN BENCHES
- Security: a spring-loaded pin locks the pad up and down.
- Precision: hole-by-hole positions for consistent angles.
- Preference: great if you want quick pop-in adjustment instead of ladder style.
TOP POP-PIN BENCHES
Other Adjustment Benches
On REP's newest benches, you may also find another option: a ratchet-style pop-pin adjustment system.
This patent-pending seat design is new to the US, and it makes it easier to adjust your seat angle—and simultaneously more secure. Simply lift the seat pad to adjust it upward; the pin is angled in a way that you don’t have to pull the pin out to raise it (ladder style). To move the seat down, pull out the pop-pin and lower. It combines the ease of a ladder adjustment system with the security of a pop-pin.
If you’re leaning toward an adjustable bench with quick pop-in adjustment instead of ladder style, this hybrid design offers a best-of-both-worlds experience.
HYBRID ADJUSTABLE BENCHES
- The BlackWing™ bench.
Choosing The Right Bench For Your Gym
CONSIDER
- Speed vs. lock: ladders are fastest; pop-pins offer tactile, locked positions.
- Storage needs: both closed ladder and pop-pin designs support vertical storage.
- Preference: choose quick pop-in adjustment instead of ladder style if you like a spring-loaded lock and hole-by-hole precision.
RELATED READING
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Adjustable bench comparison guide
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How does the BlackWing™ compare with other premium adjustable benches
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What’s the difference between the AB-3000 and the AB-3000 2.0
FAQs
What is a ladder-style adjustable bench?
It uses a grooved “ladder” on the frame. You lift the pad and drop the support bar into a groove to set the angle—fast, simple, and secure.
How does a pop-pin adjustment work?
A spring-loaded pin pulls out, the pad moves to your desired angle, then the pin pops back into a hole to lock it in place. Many lifters prefer this quick pop-in adjustment instead of ladder style.
Which bench adjusts faster?
Ladder-style benches typically adjust fastest. Pop-pin benches are quick, too, with the benefit of a spring-loaded lock.
Can I store these benches vertically?
Yes. Closed ladder systems and pop-pin benches support vertical storage—great for saving space.
Which should I choose if I want quick pop-in adjustment instead of ladder style?
Go with a pop-pin bench—or consider the BlackWing™’s hybrid ratchet-style pop-pin seat for a blend of speed, security, and convenience.
Aimee Heckel, CPT, is a health and fitness journalist with over 20 years of experience. She set an all-time world-record deadlift in her division across all powerlifting federations at Mr. Olympia. In addition, she earned a national deadlift record and 18 Colorado state records. Heckel also has nine world records in grip sport, a pro card in natural figure bodybuilding, four first-place bodybuilding titles, and was named IPE Ms. Colorado Figure.
This article was reviewed by Rosie Borchert, NASM-CPT, for accuracy.
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