by
Olivier Poirier-Leroy
Swim benches are an excellent way to build superhero swim strength and improve technique. Here’s a hands-on review of the best swim benches for faster swimming.
A swim bench is a powerful dryland tool that helps swimmers of all levels build strength and refine technique. By mimicking the swim stroke with added resistance, it allows for targeted, swim-specific strength training outside the pool.
The top choice for most swimmers is the VASA Trainer Pro. It offers adjustable resistance, multiple grip options, compact storage, and is super versatile—all at a competitive price.
In this guide, we’ll break down the best swim bench options available, from classic benches to high-tech swim ergs and space-saving alternatives.
Whether you need a budget-friendly trainer or a data-rich erg for advanced performance tracking, we’ve got the right option for you.
Let’s get our swim bench on.
The most effective swim benches for improving swim performance include:
Next, we will more deeply examine these three swim trainers, as well as a couple of other swim benches that we researched, to help give you an idea of which swim bench is right for you.
🏆 Best swim bench for most swimmers
The VASA Trainer Pro is the best swim bench for most swimmers thanks to its blend of swim-specific design, resistance options, and affordability. This combo makes it the essential dryland accessory for swimmers looking to power up their stroke.
Swimmers mount the bench on the monorail, and pull themselves up against gravity, either using both hands at the same time (simulating butterfly) or alternating arms (simulating freestyle). The Trainer Pro uses a pulley system for a smooth pulling experience. More experienced swimmers can also attach optional resistance cords under the bench and rail for added difficulty and power-centric work.
The VASA Trainer Pro is also insanely popular; survey the pool deck of most collegiate and high-performance club teams across North America and you are almost guaranteed to see a row of the machines lined up.
(Interestingly, VASA also recommends not storing the trainer on pool decks in heavily chlorinated air due to the corrosive effects of chlorine.)
The VASA Trainer Pro is lightweight (clocking in at around 50lbs), has a collapsible front stanchion for easy storage and portability, and has some optional extras like a leg platform and extra-large bench for taller swimmers.
This device is the most popular of its kind, and has been around for what feels like decades, and is used by some of the best swim teams and programs on the planet, making it our top overall choice for the best bench for most swimmers.
See also: VASA Trainer Pro Review: The Swimmer’s Ultimate Dryland Tool for a More Powerful Stroke
| ✅ PROS | ❌ CONS |
| Best swim bench on the market (and pool deck) | Larger swimmers will want to shell out for the larger (XL) bench |
| Long history in the sport; used by countless teams, athletes, and national teams | |
| Variable resistance; even pro swimmers will find challenging levels of resistance | |
| Option of handle or paddle grips | |
| Affordable pricing |
⭐ Best swim bench for high-performance training
The VASA Trainer SwimErg is a high-tech swim erg and is the best option for swimmers who are meticulous about training data and are looking for maximum feedback when working out.
The SwimErg is very similar to the VASA Trainer Pro in terms of the bench design. You position yourself up on a bench, grab the paddles (or exercise handles, your choice), and pull like a maniac.
But unlike the Trainer Pro, which uses a mix of gravity, a pulley system, and optional resistance tubing, the SwimErg is hooked up to a flywheel with fan blades, using air to change the feel of the pull experience. Adjustable damper settings help you tweak flywheel speed. Ultimately, the harder you pull, the more resistance you are going to generate (just like you would in the water), which feels familiar to swimming.
Where the money is made with the VASA SwimErg is the power meter. The VASA PM3 Power Meter is the most recent iteration of the device, with built-in ANT+ and BlueTooth connectivity to connect to your devices to record and log training data. TrainingPeaks, Strava, and Garmin are just some of the supported platforms.
However, it’s the live data that I absolutely love.
The VASA Trainer Pro, while great, doesn’t give you a real-time set of metrics of your performance. The SwimErg, on the other hand, does, with elapsed time, distance, power output (in watts), and stroke rates per minute. It can also be configured to display force output of the left arm vs right arm to help you detect asymmetrical deficiencies in your stroke.
This data makes the SwimErg the best option for swimmers who are hyper-focused on training metrics like mastering a specific stroke rate or developing a more rounded-out stroke.
With all of this added functionality, it’s probably no shock that the VASA SwimErg hits the wallet a little more vigorously than the VASA Trainer Pro, retailing for over twice the cost.
That said, if training data is what gets you motivated and focused, the VASA SwimErg is packed with the metrics to help you win on race day.
| ✅ PROS | ❌ CONS |
| Best swim bench for high-performance training data | Pricey; over twice the cost of the VASA Trainer Pro |
| Set benchmarks for more focused swim training | |
| Different grip and paddle options for comfort | |
| Adjustable resistance levels | |
| Flywheel for a more natural resistance that increases with intensity |
⭐ Runner-up for best swim erg
The KayakPro SwimFast ergometer is very similar to the SwimErg. Both have power meter devices that spit out live training data, a flywheel design creating variable air resistance, and a similar price point.
The SwimFast folds up nicely between workouts, has wheels near the front for easy portability, and an angled rail and bench system that allows swimmers to use an optimal angle of attack with the torso for a strong pulling motion.
But unlike the SwimErg, the upper part bench on the SwimFast rotates slightly to mimic shoulder and trunk roll while swimming freestyle. Some may love this feature as it “feels” more like regular swimming, but I found it disorienting. Power in the pull also tended to decrease significantly as my center of gravity shifted around.
Also, many of the features that come standard with the SwimErg, such paddles and Bluetooth connectivity, came at an added cost, with the smart console costing an extra $250 (!!).
Lastly, the design of the SwimFast is a bit dated and cluttered compared to the simple and clean look of the SwimErg.
| ✅ PROS | ❌ CONS |
| Flywheel design for variable air resistance | Many of the same features of the SwimErg are add-ons ($$$) on the SwimFast |
| Foldable design and rolling wheels for easy storage | Dated design |
| Smooth pulley action | |
| Angled bench and rail for excellent body positioning | |
| Rolling upper torso bench section to simulate shoulder roll (could also be considered a con, TBH) |
⭐ Balling-on-a-budget swim bench alternative
The Stretch Cordz with Paddles set is an alternative to the swim bench and can actually be superior in a couple of ways.
Stretch Cordz are made with a thick, rubber tube that provides progressive resistance (i.e. tension increases the further you pull away from the anchor). They come with a set of swim paddles attached to the cords that feel very similar to most of the high-quality swim paddles I’ve used over the years. I prefer the paddles over exercise handles as it promotes stronger palms and fingers during regular swimming.
Stretch Cordz comes in five different resistance levels, with blue being the hardest. But as experienced swimmers know, you can also increase resistance by simply shuffling further away from the point of anchor.
Stretch Cordz are superior to swim benches for a few reasons, including the price point (~$40), super easy portability (they fit in your swim bag), and the fact that you can use them before practice on deck, in the gym, at a swim meet, or in the kitchen while waiting for your breakfast to finish cook.
Drawbacks include limited training data and metrics, which makes using them a bit foggy when it comes to improvement and performance. Swimmers also tend to lapse into horrible posture when using them (hinge at the hips and keep your back and spine neutral!)
| ✅ PROS | ❌ CONS |
| Cheaper, portable, and easier to store compared to swim benches | Don’t provide training metrics and data |
| Excellent for strength development and refining stroke technique | Can lead to poor posture when in use |
| Available in five different resistance levels | |
| Use paddles instead of exercise handles |
Swim benches are fairly simple in function—help swimmers get stronger and swim faster in the water!—but choosing the right one comes down to your goals in the pool, budget, accessibility/portability, and how much training data you want from your swim bench training.
Here’s what to consider when picking the right swim bench for you:
If you’re looking to build general power and improve technique, a traditional swim bench like the VASA Trainer Pro is your best bet. It does all the essentials exceptionally well and is backed by the experiences of tens of thousands of elite swimmers and teams.
More data-driven and metric-focused swimmers will want real-time information swimming at their faces while using the swim bench. The VASA SwimErg is your best bet here, as swimmers looking for high-performance training data will love the intel they glean from the swim bench.
Swim benches aren’t inexpensive. Let’s just be honest about that. True benches cost anywhere from $900 to $2,300, and that’s before getting started with add-ons.
Swimmers love their gear, whether we are talking about fins, paddles, pull buoys, kickboards, or the bins of swim goggles. But swim benches are another beast altogether, taking up a large footprint.
There is no shortage of add-on options with swim benches, from more “smart” power meters to longer benches to different paddles for the erg or trainer. Match the swim bench with the features you want and go from there, customizing to your needs and goals.
A swim bench can be a huge asset to your swim training. Whether you are trying to add more oomph and power to each stroke cycle, master a more efficient early vertical forearm, or simply mix up the mileage in the pool with something swim-specific outside of it, the right swim bench can help you in your pursuit of faster swimming.
Whether you are looking for a relatively simple device or something that is more data-rich, prioritize features like performance features, grip options, resistance adjustability, portability, and cost.
To wrap up our top choices:
Choose the right swim bench that lines up with your goals and budget, unleash stronger and more efficient swimming, and chase down those personal best times in the pool!
6 Pieces of Dryland Equipment Swimmers Can Use to Train at Home. Looking for some dryland equipment for swim-specific training? Here are my favorite dryland tools that swimmers can use to train at home.
3 Dryland Workouts for Swimmers of Every Level. No pool? No problem! Here are three dryland workouts for swimmers from beginner to advanced that you can do at home.
Olivier Poirier-Leroy Olivier Poirier-Leroy is the founder of YourSwimLog.com. He is an author, former national level swimmer, two-time Olympic Trials qualifier, and swim coach.
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