Thompson Fat Pad – 1+ Year Review

Last updated on April 5th, 2024 at 10:05 am

Background

I have a need for uniformity in my gym. I have avoided the perfect addition to my gym because it did not match my color scheme. My bench was grey with a white base. It had to change.

I’m also paranoid about avoiding injury, especially in the major areas like shoulders, hips, back, and knees. Too many old-time lifters I’ve seen that can’t lift their arm above their nipple line because they benched for years on end. I have friends that wobble, crack, and hobble around as their various parts hold them back from doing things in life.

As much as I love to lift and train heavy, getting injured for the rest of my life is something I’m not willing to endure. I use a computer for upwards of 8 hours a day. Even with a standing desk, you end up lopsided with a forward posture, and all around compensating in your lifts. Not a good thing for long term progress and health of the joints.

As I was looking to replace my bench, I came across the Thompson Fat Pad. There were multiple people making claims about cranky shoulders and elbows being fixed with this simple change. I had been dealing with a pissed off right elbow for a few months. So I figured it was time to make my gym match again. This potentially also would solve my elbow issues and bullet proof my shoulders for years to come.

The Thompson Fat Pad

HOT DAMN. Fat pad is right. A normal bench pad looks perfectly normal until you slam a fat-pad next to it. All of a sudden you realize that your 240 pound frame was never meant for that soft inch of foam. The width, thickness, firmness, and the material are all different. Comparing this to a normal bench pad is like comparing a Civic to an F-350. We are just talking about two very different things. They both get you from A to B, but let’s look at the reasons why the Fat Pad might need to enter your gym sooner rather than later.

Thickness & Firmness

The Fat Pad’s number one selling point is its oversized frame. For guys, bigger guys, this is a huge plus. For me, I can actually get my shoulder blades ON the bench, retracted, and tight. This allows me to do what every bench coach asks you to do. Bench OFF of your back and not collapse the chest. The first couple of times you bench with it, it’s going to feel weird. It’s just such a change. But after you get accustomed to what is likely the correct set-up for a bench, you’ll never want to go back.

See the non-fat pad completely disappear in the right photo?

The Grip

The bench material itself, i.e. – the cover, is a lot like the material you lay down in a toolbox to keep tools from sliding around. Just a lot more dense, and without the holes in it. It functions the same way though, by keeping you in place. Whether you are starting your warm-ups, or drenched in sweat, expect your set-up position to hold tight. No more slipping and sliding on the bench as you get into your sets. You’ll be able to set-up, get loaded, bench, rack, and remain where you started the entire time.

Quality & Durability

I’ve had my Fat Pad for years, and outside of a few dust marks from being stored on its side near my chalk bowl, the thing doesn’t even look like I’ve used it despite being used multiple times a week. I had one loose staple on the underside that I hit with a rubber mallet and haven’t seen any other issues since. No scuffs, no tears, no rips, no color fading, no dents, no dings, not even some wearing down of the grippy material or sweat stains. This pad will last a long time.

Did it Work?

Yes and no. The Thompson Fat Pad isn’t a wonder cure for me for the shoulder/elbow issues I had (mine were way more complicated than a simple fix). That said, I’m not afraid of the fact that I spent some cash on something that I trust is a better solution for benching long term without issues. So while it might not have fixed my particular issue, and I’ll never be able to run an experiment to see if it prevented issues in the future, I’m ok with knowing that I’m taking precautions in the right areas. I’ve gone back and tried to bench on a normal bench multiple times and it just isn’t the same.

If you have direct shoulder or elbow issues FROM BENCHING, this might be your solution. If you have the extra cash and the room, take the plunge.

Downsides

Ok, it can’t be 100% perfect. First, if you have an adjustable bench, incline or decline, the pad likely won’t fit. This is a flat bench pad only. (Side note: I use my flat bench, with a slight incline from hiking the head up on some mats, with zero issues.). If this is your primary bench, and you use the bench for other accessory work, especially prone work (face into the bench), the pad might be too big. When I do DB Rear Delt work on it, or Prone DB Rows, it’s a little uncomfortable. The pad is just too wide.

Also, this thing is damn heavy. If you have a partner that uses the equipment with you, highly consider if they’ll be able to lug this dude around the gym to use or get out of the way. My wife can, but it’s certainly part of her warm-up to do so. My wife also HATES using the Fat Pad. It is just too big and wide for her. She grabs the adjustable bench for her bench work.

It makes sense, my shoulders are a good 6 inches on either side of my wife’s, so the need for a wider and firmer bench for me, compared to her, is likely a huge difference. So women, this one might not be for you.

Do You Compete?

One big thing to note with the Thompson Fat pad, is that while it is arguably designed for the competing powerlifter (and designed by one for that matter), it doesn’t actually meet powerlifting specs (height, width, etc.). I would liken this to using specialty bars in your training. If you are a competing powerlifter, you likely need to spend a few weeks prior to your meet using your competition spec bar and bench to get the technique dialed in and make sure your opening and target numbers are realistic.

That means either owning two benches or traveling to a local gym for the few weeks prior. If you don’t compete in powerlifting, no worries, do what drives the best results for your goals and keeps you healthy and happy in your training.

Rogue and other manufacturers now offer a “competition” fat pad option. So this might be the right choice for competiting athletes, and maybe even women/smaller athletes. Keep in mind, if you cut down the size and shape of the fat pad, you are losing some of the intended effects. So make sure you know who you are, what you are buying, and why you are buying it.

Cost and Other Options

If you are buying a brand new bench from Rogue, I highly recommend it (they offer it as an option straight out the gate). I’ve seen Donnie recommend using this for full ROM Floor Press. If you are like me, looking to try something new, to keep any potential shoulder issues at bay for the long term, it’s a great option. It certainly doesn’t cost much more than a replacement pad from anywhere else, and is certainly better than buying a completely brand new bench (or new shoulder joint for that matter).

Overall Thoughts

It looks, functions, and performs great for a decent price from a solid company and an awesome guy. If for nothing else, the price to support Donnie who gives away a ton of free information is likely a valid upgrade reason. I’m not going to say that it’s a 100% cure all piece of equipment, but it certainly does what it is supposed to do.

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