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Thompson Fat Pad


Designed by Donnie Thompson

The Thompson Fat Pad by Rogue is the proper bench pad to maximize power and minimize injury.

Donnie Thompson (checkout his bio below!) invested seven years of research in creating the Fat Pad.


  • Promote Scapular movement
  • Eliminate Shoulder Hangover
  • Optimizes Back and Upper body Positioning
  • Increases mechanic leverages

Benefits of the additional thickness and width:

  • Scapular movement is uninhibited and eliminates AC tears
  • Very little to NO Translational loading
  • Common Pec Tweaks are a thing of the past!
  • Angry Humeral wear on the bicep tendon and soft tissue GONE!

The Thompson Fat Pad is designed to bolt onto any Rogue Flat Bench.  It has a plywood bottom that enables it to be mounted to most other benches as well. Drilling and additional hardware may be required if you are mounting to a non Rogue product.

Donnie Thompson Bio

In 1998, Donnie started competitive powerlifting. He is the first human to ever total 3000lbs, a mark that still stands today. Donnie has 8-all time World Records in Professional Powerlifting. Includes; 3 Bench Press records, 2 Squat records and 3 Total records. Donnie is currently the Strength and Mobility Director for 22 physical therapy clinics throughout South Carolina. Donnie travels to many Universities and High Schools around the country teaching and sharing his Powerlifting, Kettlebell training and Mobility work methods and experiences to the football teams and coaches.


"I have had zero shoulder injuries in my weight room since I have been using your Fat Pads. Not only do they work great, these big athletes like the comfort of them when they bench. They hate going home and using their old benches!"

- Clemson University Football Head Strength Coach, Joey Batson

Gear Specs

Brand Rogue Fitness
Color No
Product Weight 32lb
Length 50"
Width 14.5"
Height 4.5"
Other Product Specs "Grabber" vinyl cover, holes placed to fit any Rogue flat bench.
Made In USA Yes
Thompson Fat Pad is rated 4.888888888888889 out of 5 by 9.
Rated 5 out of 5 by from Best bench pad you will ever use!!!!! I was hesitant to believe all the hype surrounding this pad, but I have started to experience a lot of pec and shoulder issues. Shipping was extremely fast and I benched with it the first night. I had a rogue bench already so installation took less than 5 minutes. I benched that night and could immediately tell what people were talking about with it helping pec and shoulder issues. Worth every cent.
Date published: 2016-01-01
Rated 5 out of 5 by from Awesome! Best pad - ever. I will never go back. Mounted it with 3/8" x 1-1/4" lags. Drilled 1-1/4" deep in to the bottom (see picture)- plenty of wood there.
Date published: 2015-05-12
Rated 5 out of 5 by from Really stable bench I started training on this a few weeks ago and it has made a huge difference in my ability to recover from bench workouts. The usual pain in the pecs and shoulders has really been minimized. I initially had some issues with mounting it to my bench, but I took the pad to the local hardware store and we eventually found that the best bolt for it is a 3/8, 1 inch bolt with course thread. It wouldn't take with a 3/8 bolt with finer thread, but the course thread works perfectly. With the added height of the pad, you may need foot blocks or plates to set your feet, but that is easy to do. All in all, this is an excellent addition to my gym and it will get used weekly.
Date published: 2015-04-14
Rated 5 out of 5 by from Shoulda got this first time around Even without a pick I can set my feet, retract my shoulders properly, my traps "bite" down and into the pad. Reps are fantastic with this as it helps keep me tight the entire time. I don't have to worry about pushing myself back off the pad. It is a little more difficult to set my legs as I'm a really short guy. Absolutely love this pad!
Date published: 2014-08-30
Rated 5 out of 5 by from Greatest thing since sliced bread! The bigger you are the better this works for you. I wear a size 50 suit coat and the back of my triceps touch the pads edges at the bottom of my bench stroke. Takes some getting used to. If you are much smaller than me, this pad is probably too wide. I'd love to see this pad offered in different widths. Other than that, this pad is the greatest boon to benching since the bench shirt. Love how you can lock your shoulders in with it. Had to change my set up to work with this pad because it's so grippy, but worth it. I'd put one on every bench I could.
Date published: 2014-04-13
Rated 4 out of 5 by from Good Pad Firm, grippy, wide and stable. The only consideration is that for those with long arms, such as myself, the extra few inches of thickness pushes my j-cups outside of the 1" spacing area.
Date published: 2014-01-06
Rated 5 out of 5 by from The Rogue Get's the Job Done I train in a private garage gym, and the average bodyweight is about 320lbs. everyone has wide shoulders and backs. Having trained with commercial and custom bench pads, I can honestly say the Thompson Fat Pad is impressive. It keeps shoulders in place, with no slipping at all. The Fat Pad is built solid; I feel it is a wise investment that will last a life time. No one complains about shoulder pain, and numbers have come up over the past two-months. If you own a private gym, this is the pad you want on your bench press.
Date published: 2013-02-25
Rated 5 out of 5 by from Simply Awesome I have been using the FatPad for about six weeks. What can I say, the FatPad is awesome! Set a rep PR on it the first time I used it at home. The pad gave me some pretty cool ‘bite’ marks up by the lat/rear delt tie-in. At least that is the only thing I can think of to account for the bruising. Looks a bit like what a bench shirt or briefs does to you. I did have to build up a ‘base’ for my feet. I’m short (5' 6") and with the extra thickness my feet don’t touch the ground. Now I just put my old pad on the ground by my feet and viola, I’m in business. Coaching a couple CrossFit Girls in strength training. Both girls have had nothing but positive comments and love the extra width on the FatPad. The stability the pad delivers is something you have to experience to believe and understand. Best thing you can do for your bench and the health of your shoulders.
Date published: 2013-02-05
  • 2016-08-26T07:21CST
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Rated 5 out of 5 by from Must have for benching I benched on the Fat Pad for the first time on Christmas Day. I handled weights in the 97% of my 1 RM easily. It amazes me how much weight is left on the platform because of substandard pads. The pad alone was worth 4% to 5% more weight than I could handle on an 11.5" wide bench. And the surface was very grippy. No sliding at all even without chalk. This is a must half for anyone serious about benching.
Date published: 2012-12-26
  • 2016-04-12T07:59CST
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