Benched is about, a small town cop, and Alex, a star football player who gets cited for speeding in that small town. Phoebe is a single mother to 6 year old Carrie who is football fan and peewee football player.  Phoebe is the only female police officer in her town & is constantly ridiculed by most of her fellow officers & especially by the men she pulls over during her daily speed traps.

Alex is one of those men, caught speeding at 110mph in a 35 zone. He gets the maximum fine and must serve a year of community service (and he has to stay in the town the whole time, with an ankle monitor). It was that, or go to jail. He ends up renting the house next door to Phoebe, and a press gauntlet forces them to spend time together in her house until the press finally leave.

Afterward, both realize they can't stop thinking about the other, and though Alex is forward with her, Phoebe refuses his advances. Alex finally convinces her to go on a date and the rest of the book explores their relationship.