Why You Should Train with the Rogue Manta Ray Adjustable Bench
Take your home or commercial gym to the next level with the Rogue Manta Ray Adjustable Bench.
What is the Rogue Manta Ray Adjustable Bench?
Rogue’s Manta Ray Adjustable Bench introduces a new ladder-style, internal adjustment system that produces a clean aesthetic with fewer components than their Adjustable Bench 3.0 and even more incline/decline positions.
Five seat settings (from -20 degrees to 30 degrees) and 10 back pad settings (0-85 degrees) give athletes 50 different potential configurations at their disposal, with laser-cut markings identifying each angle position in the steel tube.
- What is the Rogue Manta Ray Adjustable Bench?
- New Front Foot Construction
- Rogue Manta Ray Adjustable Bench Pad
- Rogue Manta Ray Adjustable Bench Key Features
- Rogue Manta Ray Adjustable Bench Specifications
- What Exercises Can You Perform on an Adjustable Bench?
- Why are Adjustable Benches Useful for Home and Garage Gyms?
New Front Foot Construction
They’ve also developed a new front foot construction—shaped like a manta ray—which preserves the advantages of a 3-leg bench design while ensuring greater overall stability when in the decline position.
A round injection moulded handle is built into this front foot, as well, making it easier to elevate and roll the 140LB unit via the included set of premium caster wheels.
A removable foot catch is available as an optional add-on, providing security for the user’s feet during decline movements.
Rogue Manta Ray Adjustable Bench Pad
The soft, durable pad on the Manta Ray Bench is a wider 12” (compared to 11” on the Adjustable Bench 3.0) and includes a grabber-style vinyl (the same vinyl used on their Thompson Fat Pad) exterior for a secure feel.
With a minimal 1” gap between the seat pad and the back pad, athletes can program their functional presses and arm movements through a full range of inclines without dealing with the discomfort of a disjointed bench.
Quality rubber feet are included standard, and a protective UHMW panel prevents the frame or bench pad from contacting the ground when the unit is stored upright. The steel frame is finished in an MG Black Powdercoat, with more colorway options coming soon.
Rogue Manta Ray Adjustable Bench Key Features
Check out all the new features.
New Ladder-Style Adjustments
The base of the Manta Ray Bench is Rogue’s most streamlined to date, with adjustments made easily via a new ladder system that’s internal to the tube, minimizing the total number of parts involved.
As an incline + decline weight bench, this model also offers more configuration options than any other Rogue bench, with 5 seat positions and 10 back pad positions, all indicated by laser-cut markings along the steel tube:
- Seat Angles: -20, 0, 10, 20, and 30 degrees
- Back Pad Angles: 0, 20, 30, 37.5, 45, 52.5, 60, 67.5, 75, and 85 degrees
Quality Rogue Construction, Superior Stability
Shaped like a manta ray (hence the name), the bench’s innovative front foot design improves the overall stability of the unit when used in the decline position, while still maintaining the benefits of a 3-leg format; namely, minimum interference with the athlete’s feet when benching.
Each bench is manufactured in the USA, and includes a 3×4” 7-gauge steel frame with a Medium Gloss Black finish (more colourways coming soon), laser-cut Rogue branding, and a set of custom rubber feet for floor protection.
How Much Does the Rogue Manta Ray Adjustable Bench Weigh?
The unit weighs in at 140 LBS and fills a 57” x 24.75” footprint. As a bolt-together bench, some assembly is required. A 3/4” Wrench or Socket and 7/32” Hex key / Allen wrench will be needed (not included).
A removable foot catch is also available as an optional add-on, providing security for the user’s feet during decline movements.
Portability and Storage
Along with a convenient set of premium caster wheels, the Manta Ray Adjustable Bench comes with an injection moulded handle built into the front foot, making it easier to elevate and roll the entire unit to a new location.
Like their Adjustable Bench 3.0, the Manta Ray can also be stored in an upright position, with no need for an add-on bracket. When folded into this position, the unit sits on protective UHMW padding, preventing any direct metal contact or creasing of the bench pad.
Wider Pad and Minimal Pad Gap
The Manta Ray Bench comes with a new version of Rogue’s standard pad, measuring 12” wide (compared to the 11” standard pad on the Adjustable Bench 3.0) and featuring a grabber-style vinyl exterior.
The gap between the seat and back pad is roughly 1 inch, allowing athletes to program their functional presses and arm movements through a full range of inclines without dealing with the discomfort of a disjointed bench.
Rogue Manta Ray Adjustable Bench Specifications
- Incline / Decline Weight Bench
- Made in the USA
- Patent Pending
- Frame – 3″x4″ 7 Gauge Steel
- Dimensions: 57” L x 24.75 W x 17.5 H
- Weight: 140LB
- Pad: 2.25” x 12” x 52”
- Pad Gap: 1”
- Premium Wheels
- Handle for portability
- Upright Storage Capability w/ UHMW pad
- Protective Feet Included
- Removable Foot Catch (Optional): With made in USA Self-Skinned Foam Rollers and in-house custom machined shaft collars
- Color Finish: MG Black Powdercoat (More Colorways Coming Soon!)
- MG Black Powdercoat Finish
- Ladder Adjustment System – internal to tube
- Seat Positions: -20, 0, 10, 20, 30 degrees
- Back Positions: 0, 20, 30, 37.5, 45, 52.5, 60, 67.5, 75, 85 degrees
- Assembly Required
What Exercises Can You Perform on an Adjustable Bench?
An adjustable bench is a versatile piece of exercise equipment that can be used for a wide range of exercises to target various muscle groups in your body. Here are some exercises you can perform on an adjustable bench:
Flat Bench Press: Lie flat on your back on the bench and lift a barbell or dumbbells from chest level to arm’s length. This targets your chest, shoulders, and triceps.
Incline Bench Press: Adjust the bench to an incline position (usually between 30 to 45 degrees) and perform the bench press. This emphasizes the upper chest muscles.
Decline Bench Press: Adjust the bench to a decline position (usually around 30 degrees) and perform the bench press. This targets the lower chest muscles.
Dumbbell Flyes: Lie on the bench with dumbbells in hand and perform flyes to target the chest muscles.
Seated Shoulder Press: Adjust the bench to an upright position and perform seated shoulder presses with dumbbells or a barbell. This works the shoulder muscles.
Incline Dumbbell Rows: Set the bench to a low incline position and perform dumbbell rows. This targets the upper back and rear deltoids.
Tricep Dips: Position the bench behind you and use it to support your hands while you perform tricep dips. This is an excellent tricep exercise.
Seated Bicep Curls: Sit on the bench with your back against the backrest and perform bicep curls with dumbbells. This isolates the biceps.
Single-Leg Split Squats: Place one foot on the bench behind you and the other foot in front. Lower your body into a lunge position. This works your quads, hamstrings, and glutes.
Step-Ups: Stand in front of the bench and step up onto it one foot at a time. This is a great lower body and cardiovascular exercise.
Lying Leg Curl: Lie face down on the bench (if it has a leg attachment) and curl your legs up to work the hamstring muscles.
Sit-Ups and Decline Crunches: Adjust the bench to a decline position and secure your feet. Perform sit-ups or decline crunches to work your abdominal muscles.
Hyperextensions or Back Raises: Position yourself face down on the bench with your hips just off the edge and your feet secured. Perform hyperextensions to target your lower back muscles.
Bench Supported Rows: Lie face down on the bench with dumbbells in hand and perform rows to target the upper back.
Bench Press Variations: You can also perform variations of the bench press, such as close-grip bench press, wide-grip bench press, and reverse-grip bench press, to target different muscle groups.
Remember to use proper form and start with a weight that you can handle safely to prevent injuries. Always consult with a fitness professional or trainer if you are unsure about the correct technique for any exercise.
Why are Adjustable Benches Useful for Home and Garage Gyms?
Adjustable benches are highly useful additions to home and garage gyms for several reasons:
Versatility: Adjustable benches offer a wide range of workout options. You can perform various exercises targeting different muscle groups, from chest and shoulders to legs and core, simply by adjusting the bench’s incline or decline positions.
Space Efficiency: In home and garage gyms, space is often limited. Adjustable benches are compact and can be easily stored or moved out of the way when not in use. They are also versatile enough to replace multiple pieces of gym equipment, saving you space and money.
Cost-Effective: Investing in an adjustable bench is cost-effective compared to buying multiple fixed-position benches or specialized workout machines. It allows you to perform a wide variety of exercises without the need for additional equipment.
Progressive Overload: Adjustable benches allow you to progressively increase the intensity of your workouts. You can start with flat bench exercises and gradually move to incline or decline positions as your strength and fitness level improves.
Convenience: Having an adjustable bench at home eliminates the need to travel to a gym, saving you time and making it more convenient to stick to your fitness routine.
Customizable Workouts: You can customize your workouts based on your goals and preferences. Whether you’re into bodybuilding, powerlifting, strength training, or general fitness, an adjustable bench provides the flexibility to tailor your routines accordingly.
Support for Dumbbell and Barbell Exercises: Adjustable benches are suitable for both dumbbell and barbell exercises, making them a versatile choice for various workout programs.
Variety in Training: Switching up your exercises is essential for preventing plateaus and keeping your workouts engaging. An adjustable bench allows you to add variety to your routines by changing the bench angle and exercise selection.
Injury Prevention: Having access to an adjustable bench can be beneficial for injury prevention and rehabilitation. You can perform exercises with proper form and control, which can help reduce the risk of injuries.
Family Use: Adjustable benches are suitable for individuals of various fitness levels and can be used by multiple family members. This makes them a cost-effective fitness solution for households with multiple users.
Personalized Workouts: You can easily adjust the bench to accommodate your body size and preferences, ensuring that your workouts are tailored to your specific needs.
Overall, an adjustable bench is a versatile and space-saving piece of equipment that can enhance your home or garage gym’s functionality, making it easier to achieve your fitness goals while saving you time and money in the long run.
