An anti-slip bench mat is a grippy pad you lay on a bench or machine seat so your back and hips stay put under load. It helps most if you slide on vinyl pads during bench press, hip thrusts or leg press. If you do not slide, you do not need one. A setup fix comes first.
Disclosure: Chalkproof and PRGRIP are run by the same company, PRGRIP LLC. The mats below are PRGRIP products. We earn money if you buy one. Prices were read from prgrip.com on October 23, 2026 and may change.
Why do lifters slide on the bench?
Bench pads are usually smooth vinyl. Add sweat, a smooth shirt and a big arch, and your upper back creeps toward your head as you press. Each slide loosens your shoulder blades and leaks leg drive. The same thing happens on leg press and hack squat back pads, and on hip thrusts with your back against a bench.
What should you try before buying anything?
- Tighten your setup. Pin your shoulder blades and drive your feet before you unrack. The PRGRIP blog has a full walkthrough on how to stop sliding on the bench press.
- Change your shirt. Cotton grips a pad better than slick synthetic fabric.
- Wipe the pad. A sweaty pad is a slippery pad.
- Try a towel. It costs nothing. It can bunch up and slide, though, which is why many lifters move past it.
- Chalk on your upper back. Some lifters do this. Many gyms do not allow chalk at all. Check our list of which gyms allow chalk.
If you still slide after all that, a purpose-made mat is the next step.
What does the PR Grip mat do?
The PR Grip Anti-Slip Lifting Mat is double-sided. One face grips the pad and the other grips you. PRGRIP lists these uses on the product page: flat and incline bench, leg press, hack squat, preacher curl and hip thrust. It rolls up to fit in a gym bag and can be wiped down or machine washed.
The product page does not list dimensions or weight, so we will not guess. Check the page or ask PRGRIP before you buy if size matters for your bench.
Which PR Grip option fits you?
- PR Grip Anti-Slip Lifting Mat, Founders Edition: $119.99 USD, listed down from $149.00. For one lifter who slides on the bench or machine pads.
- PR Grip Founder Duo, 2 mats: $199.00 USD, listed down from $239.98. For training partners, or one mat for the gym bag and one for a home bench.
PRGRIP says the Founders Edition is the first production run and includes free shipping.
Who does not need one?
- Lifters who do not slide. Fix nothing that is not broken.
- Lifters whose gym benches already have grippy pads.
- Anyone who has not tried a tighter setup first. A mat will not fix a loose arch.
- Powerlifters for meet day. Federation rules control what you can put on the bench, so check your rulebook.
Is it worth it?
It depends on how much sliding costs you. If you lose position on most heavy sets, or you train at a gym that bans chalk, a mat solves a real problem. If you slide once in a while, a towel and a better setup may be enough. Either way, it is not a substitute for good technique or a spotter.
Common questions
Do anti-slip bench mats work?
They help if you slide on a vinyl pad. They keep your back and hips in place so your setup holds. They do not fix a loose setup.
Can I use a towel instead of a bench mat?
Yes, and it is worth trying first. Towels can bunch up and slide under heavy load.
What can I use a bench grip mat on?
PRGRIP lists flat and incline bench, leg press, hack squat, preacher curl and hip thrust.
Who makes the PR Grip mat?
PRGRIP LLC, the same company that runs Chalkproof.