Well for off the shelf benches that have good storage and flexibility and good price try Harbor Freight.
http://t.harborfreight.com/60-in-4-d...nch-69054.html
Small footprint is setup for woodwork but you have drawers, and a bottom shelf that you can store extra items when you are not using them. Easy to clamp down things and when you lay down an mat on top it is a good cleaning and maint table for our guns.
If you are looking for layout for ergonomics I will defer to some of our brothers for that.
Hope this helps...