The bench press bench is one of the most popular sports equipment in the gym, aimed at pumping up the chest muscles and creating a good torso.

Since it is not always possible to visit the gym, you can make such a simulator with your own hands by choosing the appropriate type and studying the technology of its manufacture.

There are different types of bench press:

• Horizontal- can be folding or regular. Mainly refers to stationary types of sports equipment. Often there are racks for projectiles, as well as various attachments and clamps. Usually such a simulator has little functionality, but with additional equipment many more functions are available:
• a machine with a leg block helps to work the thighs, calves, buttocks or perform twisting exercises to pump up the abs;
• handrails - help with exercises to pump up the lower abs;
• the presence of racks with insurance allows you to work with a barbell without a partner’s insurance;
• A bench with parallel bars will allow you to do many more exercises.

The distance between the posts should be on average 110 cm.

The features of this simulator include:

• the ability to perform bench presses at different inclinations, while adjusting the load, contributing to the comprehensive pumping of the body muscles;
• The installation of the exercise machine can be done not only in gyms, but also at home, especially if you choose a model that can be folded.

Buy or make it yourself

Playing sports has a positive effect on human health, but it is not always possible to go to the gym and pump up muscles. So, to solve this problem, thanks to the fairly compact size of the bench press machine, you can install it at home.

The question immediately arises of whether to buy or make a simulator with your own hands.

To answer this question, consider the advantages and disadvantages of one and the other option for purchasing a bench.

Option for purchasing a bench	Advantages	Flaws
Buying a bench press	A wide range of simulators and their configurations.	·High cost of goods. ·Inadequate quality.
Making a bench with your own hands	·You can make a bench at your own discretion, taking into account all the features and wishes of its owner, and, most importantly, with high quality. ·To make a bench, you can use less expensive, but still high-quality materials. · Even taking into account the funds spent on purchasing materials for making the bench, the cost of the product will be significantly less than the store price.	Waste of time

Based on the above, it becomes clear that the option of making a bench press with your own hands is still the leader, but taking into account the fact that not everyone has the opportunity and skills, it will still be easier to buy a machine. It all depends on the financial capabilities and preferences of the owner.

Criterias of choice

If you still decide to buy a bench press bench, you need to adhere to the following criteria:

These criteria are also relevant when making a bench with your own hands. To obtain a high-quality result, you must use only high-quality and durable material.

DIY bench press step by step

Making a bench press is a fairly simple process, but some skills in working with equipment and tools are still necessary:

• with a welding machine;
• with a grinder;
• drill;
• vice.

Having all the skills, you can start making the simulator.

Drawing

The first stage of manufacturing a simulator is drawing up its drawing, which will indicate all the features of the selected design and its dimensions.

To draw it up, you can take a sketch from the Internet or take measurements from a simulator located in the gym.

To gain skills and explain the bench manufacturing technology, it is recommended to watch the video at the end of the article on this topic.

As an example, attached is a photo of a drawing for the manufacture of one of the options for a bench press.

Preparing everything you need

According to the drawing, the working material is prepared:

Step-by-step guide to making a bench press frame

• 2 pieces of 830 mm each are cut from the pipe. These racks in the structure serve as the legs of the frame and support for the bar, so the material for their manufacture must have special strength. On the finished racks, a mark is made at a distance of 340 mm from the floor with a simple pencil.
• Next, a section of 520 mm is cut out to connect the racks (830 mm each). The connection will be made at the location of the marks made. When making welding seams, it must be taken into account that the load exerted on them will be large and with considerable fluctuations.

There must be strictly 340 mm from the welding seam to the floor.

• A section is prepared that acts as a stand on the opposite side of the structure, measuring 340 mm.
• The next element is a bar connecting the front and rear pillars of the frame. Its size is 970 mm.

The connection of this section to the support (340 mm) is made from above, and to the crossbar (520 mm) it is attached from the side, using self-tapping screws or a welding machine.

Instructions for making a lounger

To make a bench rest you will need:

The wider the bench board, the more bench presses you can do. This is because the body support is distributed evenly, providing the correct fulcrum. On average, the width of the bench should be 280 mm. When using the bench by a narrow-shouldered person, 260 mm is sufficient. In a word, when working on a wide bench, the latissimus muscles are activated, which has a beneficial effect on the result in the bench press.

Video on how to make a bench press with your own hands from metal profiles 40*40 mm:

To summarize, we can say that a bench press bench can be installed at home, either purchased in a store or made with your own hands. To make a bench, you need skills in working with metal (subject to the manufacture of a metal frame) and the availability of high-quality and durable materials. Depending on the selected model of the simulator, first of all, a drawing is created and only after that, you can begin to manufacture the product. If you follow the sequence of the technological process, the simulator will turn out no worse than a store-bought one and even better.

If you want to develop muscles, but there is no opportunity to visit the gym or purchase expensive equipment, you can make a machine with your own hands. The process requires a minimum amount of time and money, and the result will not be inferior to purchased sports equipment in terms of training efficiency. We'll talk about how to make your own gym with a set of homemade exercise equipment below.

After all, the weight of Olympic and bumper plates can be the same as that of an ordinary homemade barbell with concrete plates. But people are drawn to miracle simulators, bright colors and good advertising.

It is worth noting that nothing will work for free. You will have to spend an adequate amount of money to make equipment and training equipment.

So why do it yourself if you still have to spend money? The answer is simple, you will save on the production of exercise equipment 10 times the amount you would spend on expensive equipment.

The most essential equipment for your home gym

It is worth giving your preference to free weights. If your goals are to build a harmoniously developed, strong body, then, undoubtedly, your choice should fall on the queen of strength sports.

Exercise equipment

• Barbell. The bar can be made from a variety of materials; we will come to this issue later. For, you will need plates for the barbell, it is advisable to have them in pairs, for at least 150 kilograms. Also, the barbell set requires a W-shaped bar. This type of bar is necessary for pumping up the arms and relieving stress on the joints.
• , it is advisable that they be collapsible, as they will take up less space.
• Press Bench, preferably with an adjustable backrest. This bench is necessary for performing presses at different angles, flyes, pullovers and other exercises.
• , one of the most easily accessible exercise machines. They are distinguished by ease of manufacture and availability of materials. The range of exercises is wide, so this exercise machine will perfectly complement the gym.
• Power frame, will ensure your safety while performing squats, deadlifts and presses. A universal simulator that has a simple design and is distinguished by increased safety.
• Roller trainer, to perform various pulls. With the help of such a machine you can develop your lats and triceps well.
• For you will need punching bag and.

Here is the most necessary set for bodybuilding and maintaining physical fitness in general.

What kind of sports equipment can you make with your own hands?

If desired, we can also produce a fitness room of the latest generation, but we will produce only the most necessary equipment.

The barbell is a fairly simple exercise machine to make. For it you can use pipes and metal, and for pancakes stumps, homemade concrete pancakes, metal blanks, car flywheels and anything that can sit on our bar.

For dumbbells, you can make blanks from reinforcement and metal pipes, pancakes from plastic bottles and concrete blanks. The main condition is to make the dumbbell collapsible.

The bench is easy to make. You can make one universal, with an adjustable angle, and the other at an angle of 45, 70, 90 degrees.

The product is affordable and not expensive, but the pear will require some work. The simulator will cost some money, but will last a long time.

What is needed for production

First, let's break everything down into items and inventory.

Barbell

To make the neck, we need a metal pipe with a diameter of 30mm and a thickness of 6mm. The length of the neck should be from 1.6 m to 2 m.

Separators, which will separate the working surface for gripping and the place for the pancakes. For the dividers we will need 2 strong bolts or cut out 2 pieces of metal plate with a diameter of 50 mm. We drill out the center of the plates by 30mm, and we have ready-made separators; all that remains is to weld them onto the pipe.

Neck locks. They are useful for firmly fixing the weights on the barbell. You can purchase 2 spring locks or take 2 pieces of pipe with a diameter of 31 mm and drill a hole in them and secure them with a bolt.

Pancakes. To make pancakes, we will need to make a mold from boards and metal. For filling we will use high-grade concrete and reinforce it with wire.

To make the construction of the pancakes more durable and more beautiful, you will need to cover the pancakes with concrete enamel, this will provide protection from moisture, and concrete dust will not fall off them.

Dumbbells

To make dumbbells we will need: 2 pieces of pipe, pancake molds, locks. The manufacturing technology is the same as that of the barbell. It is advisable to do everything at once.

For the bench we will need: a metal square, dimensions 50x50x4. The length is only about 8.3 meters. Board dimensions 1.3 by 0.3 m. It will be needed for the base.

metal plate, for making petals. They are installed on the bench posts and serve as holders for the barbell.
To make a functional station that will contain a horizontal bar and bars, we will need metal for the base and pipes for the crossbars. Concrete for pouring the structure. Provided that the station will be installed on the street. It is also worth welding the crossbar at a height for attaching gymnastic rings and a punching bag.

Power frame, the design is complex and requires the use of precise drawings and a large amount of materials. So it should be dealt with separately.

Punching bag

To make a punching bag, you will need either regular bags for storing cereals, or tarpaulin or tarpaulin. Dimensions for manufacturing - height at least 1 meter, weight must be taken into account from 40 to 60 kg. 2 metal rings that will give shape to the punching bag, 4 carabiners, a meter of chain and the padding itself. You can use rags, old things and sawdust as padding.

Also, in addition to everything, you should have a welding machine and all accessories for it, cement, sand, crushed stone and a thinking head that will be responsible for the manufacturing process

Description of the manufacturing process, step-by-step instructions

Barbell

• To make a barbell, we first make blanks for pancakes, cut them out and knock together a circle shape from boards. We measure the middle and insert a piece of pipe with a diameter of 32 mm. We get a centered base. We trim the edges with tin and connect it with self-tapping screws. The form is ready. We make forms using the same principle for dumbbells. You can adjust the dimensions of the mold yourself, keep in mind that the larger the pancake, the heavier it will be.
• Now we need to make a frame that will firmly hold our concrete. This frame is knitted from wire and placed on the bottom of the mold.
• To prepare durable high-grade concrete, we must mix 1 bag of high-grade cement, 2 bags of crushed stone and one and a half bags of sand. All this is diluted with water until a uniform mass is obtained and placed in molds. We smooth out all the unevenness with a spatula and lay another layer of wire. Be sure to tread and compact the concrete base to avoid the formation of cavities in the pancakes. Leave the molds until the solution dries completely. On average it will take 3 days.
• After the concrete solution has dried, carefully remove the pancakes from the molds; this must be done very carefully, if they do not come out, carefully beat the edges of the molds with a hammer and the pancakes can be taken out. Cover the finished pancakes with concrete paint and leave to dry.
• Let's start making the necks. We will make 2 of them, one is a classic bench press, the second will be W-shaped. For a classic bar, we take our blank, grind it so that it is smooth and comfortable. After grinding, using a welding machine, we weld the holders at a distance of 40 cm from the edges. We will use bolts as locks. Then we drill 4 holes on these 40 cm for installing locks.
• To make a W-shaped neck, we take a blank pipe, We clamp it in a vice and evenly bend the middle to a W shape. For space for the pancakes, we retreat 20 cm and weld the holders.

Dumbbells

The design of dumbbell bars is made according to the same principle as a classic bar.

Press Bench

The bench press will have a more complex design.

We take our raw material, in the form of a square metal pipe, and make blanks from it. We need to consider the design and dimensions. Our piece is completely enough for manufacturing, and the drawing itself can be found on the Internet.

Punching bag

For the punching bag we need to choose the material. The best choice remains canvas fabric. If you don’t have the opportunity and skills to sew a bag yourself, then it’s better to take it to a tailor shop. It should be warned that the upper ring is not sewn in completely, but rather that 4 gaps 1 cm long are placed. Carabiners will be placed on these gaps.

After the bag is ready, you need to start stuffing it. The density is determined for each person individually, but if you are new to the sport, then you should not fill the bag tightly in order to avoid injuries and allow your hands to get used to it.

Summarizing

At the end of all the work, we get a set for developing strength, namely a barbell, a W-shaped bar, a pair of dumbbells, a bench and a pear.

According to the period of use, the pancakes will last for at least 2 years, the pear, if properly cared for and not exposed to a humid environment, will last about 5 years. The bars and bench are forever.

Comparison of the cost of the materials used and the cost of purchasing a new simulator

As a result, we spent about 10 thousand rubles on all the material, provided that we use only high-quality materials.

Now let’s look at the average prices for new inventory:

• Olympic barbell with a set of weights for 120 kg. Rubber protection will cost you about 50 thousand rubles.
• The price for a pair of dumbbells of 20 kg is 15,000 rubles.
• The average price of a bench press is from 5 thousand.
• Punching bag from 3.5 thousand. As a result, we save more than 70 thousand rubles.

Difficulty of manufacturing

The complexity of making such simulators depends on your abilities and imagination. If you have a significant lack of skills, you can use the services of professionals. According to calculations, this could cost approximately another 10 thousand rubles, but when compared with the amount for branded equipment, you will still be able to save in the end. But if you still decide to do everything yourself, you will receive a set of useful skills that will be useful in the future for expanding the gym.

Safety of use

It is worth noting that you can get injured even with the most modern exercise equipment. It is worth remembering the golden rule of bodybuilding “There should be moderation in everything,” which means, carefully work on the technique, and the weight of the burden will gradually increase on its own. Therefore, the likelihood of getting injured depends primarily on you.

Many people understand that maintaining their physical condition through sports is important, but not everyone can go to the gym due to various circumstances. The only solution for such people is to make exercise equipment with their own hands. Below you will find tips on creating various exercise machines at home.

It should be noted that some exercise machines are simply impossible to make at home. Unless you are a mechanic and have a large number of machines in your workshop. To manufacture such sports equipment as treadmills, exercise bikes, etc., you will need a lot of nerves, time and money. But there are also advantages. For example, you can customize exercise equipment to suit yourself, while making it no less quality than store-bought ones. Let's look at the main bodybuilding machines. They are necessary for the development of muscle mass. To equip a “home rocking chair”, you will need:

• Barbell bar. It can be replaced with a metal or PVC pipe. It should weigh approximately 15 kg. To meet this parameter, pour lead into the pipe and wait until it hardens.
• Dumbbell bars with threaded threads for large nuts. They can be ordered from a locksmith.
• Pancakes for the barbell, at least 4 pieces. It is advisable to make them suitable for both dumbbells and barbells.
• Horizontal bar. Can be made from pipes. It is recommended to hang it in the yard or on the wall.
• Bars. Attach it to the wall.
• Barbell rack suitable for deadlifts and bench presses.
• Punching bag. We'll talk about this a little later.

Now let's take a closer look at making dumbbells. The main problem is the lack of good material. Dumbbells are mainly made of steel and cast iron. Some people recommend concrete, but it is less dense and crumbles quickly. However, concrete dumbbells are easier to make at home. To do this, create a pancake-shaped container for a dumbbell and fill it with a mixture of cement, sand and water. If you are going to make them from metal, it is better to contact a turner. Drawings of dumbbells can be downloaded on the Internet. For the punching bag you will need shopping bags. Stuff them one inside the other, fill them with stuffing and wrap them with tape. The main thing is that the layer of bags is strong. A more complex method is to sew a pear from tarpaulin or kerza. After purchasing such fabric, it is given to the seamstress. The pear should be in the shape of an elongated sausage, at least a meter high. The best packing options are sand and small wood sawdust (tyrsa). You need to hang the pear using a special bracket. To make the bracket you will need iron beams. Weld them together. The horizontal bar can be made from metal pipes. It is advisable to provide a wide grip. To do this you will have to carry out welding work. It is best to place the horizontal bar on the wall, and not in the doorway, as many sites advise, as this is more convenient and practical. You can also make a horizontal bar and parallel bars 2 in 1, which will help you save time and money. Such interesting sports equipment can be folded into parallel bars and a horizontal bar.

Working out on a rowing machine is a great way to strengthen your cardiovascular system. The rowing machine is much less popular than treadmills and exercise bikes. And completely undeservedly, since it is much more effective than other more popular exercise machines: exercises on it involve the muscles of the arms, legs, abdomen and back. In addition, this exercise machine puts minimal stress on the joints and fits perfectly into any training program.
Assembling a rowing machine according to these instructions will cost you about 5 thousand rubles. But I decided to make it myself, not to save money, but simply because I like working with my hands.

Tools and materials

List of materials:

• 2 bolt hooks;
• 2 screw hooks;
• 10 screw rings;
• 4 spring washers size M12;
• 8 M12 washers:
• 8 hex nuts M12;
• M12 mounting studs;
• A handful of screws;
• 1 carabiner;
• 2 cable clamps;
• 10 small wheels with a diameter of 3 cm;
• 2 small wheels with a diameter of 4 cm;
• Wooden beams 4x4 with a total length of 10 m;
• Wooden pole with a diameter of 2.5 cm and 60 cm in length;
• Wooden board 88 cm long, 30 cm wide and 2.7 cm thick;
• MDF board with dimensions 99x33x1.1 cm;
• Two long aluminum strips (140 cm long, 4 cm wide and 3 mm thick);
• Elastic straps;
• 4 pulleys;
• 2 bearings with outer diameter 32 mm and inner diameter 12 mm;
• Rope 2 meters long and 10 mm in diameter.

List of tools:

• Wood glue;
• Wood wax;
• Wood putty;
• Saw;
• Screwdriver;
• Sandpaper;
• Clamps;
• Wood file;
• Drill;
• Drill bits with diameters of 6, 12, 15 and 32 mm.

Frame assembly

Saw off 6 short pieces of 30 cm length from a wooden beam. Then cut both ends of each beam at a 45 degree angle.
Now you need to saw off from the beam 6 bars 10 cm long each, 2 bars 18 cm long, 3 bars 40 cm long, 2 bars 42 cm long, 2 bars 19 cm long and 2 more bars 73 cm long. Finally, make 2 long bars of 170 cm each.
Next, we cut out square recesses at one end of the 170 and 40 cm long bars. The depth of the recess should be half the section of the beam, that is, 2 cm, and the length and width should be 4 cm each. Glue the 170 cm and 40 cm bars with wood glue, folding them into places of recesses at right angles. Fasten the structure with two 30 cm long bars (with the corners already cut off), screwing them with two screws on the inside of the resulting right angle.
Measure 3cm from the edge at the opposite end of the 170cm timber and drill a hole with a 15mm drill bit. Drill a 1cm deep hole directly over this hole using a 32mm drill bit.
Take the two resulting rectangular fragments and fasten them with a 10 cm long block, starting from the edges with a right angle. Secure the structure with clamps and let the glue dry. After this, add another 10 cm block at a distance of 25 cm from the edge, and another 83 cm from the edge.
We take the last remaining block of 40 cm. We measure 11 cm from both edges and put marks. We draw two squares 4 by 4 cm, the center of which will be the marks made. Along the drawn lines, cut a square recess 2 cm deep.
Screw the 42cm bars to the 73cm bars, then drill a through hole in both with a 12mm drill bit at a height of 20cm.
Now we measure 120 cm and at this point we screw the long beams of the not yet completed frame on top of the 42 cm bars.
Next, you need to screw the 18-cm bar on top of the long ones - right between the 73 cm bars.
We take another 18 cm beam and screw it between the upper edges of the 73 cm beams.
Almost done. It remains to screw 2 bars of 19 cm each in a vertical position between the 18 cm bars, leaving a distance of about 2 centimeters between them.
Next, it remains to screw four 30 cm bars with sawn-off corners, using them to fasten the right angles in the frame structure.
Finally, fill the screw holes with wood putty and sand them down with sandpaper.
The frame is ready! Hooray!

Making a wooden pulley

Draw two circles with a diameter of 32 cm and one circle with a diameter of 30 cm on an MDF board. Cut them out. Then glue them together so that the smaller circle is between the two larger ones, and the centers of all the circles coincide. Drill a hole in the center of the resulting structure with a 12 mm drill. Secure the pulley with bolts by inserting them into specially made holes on one of the edges of the frame.
Place the bearings in the 32mm diameter, 1cm deep recesses. Then connect your wooden pulley to the frame using spring washers, regular washers, hex nuts and a stud. Ready.

Movable seat

First, cut a board measuring 30 by 30 centimeters. After this, we make 2 more wooden panels 30 cm long and 8 cm wide. The first fragment will serve as a seat, and the other two will serve as side parts. Screw the side pieces to the main seat.
Now we screw two rows of three wheels each on the inside of the seat and two more wheels on the inside of each side panel. Place them at equal distances from the edges and from each other.
Fill the screw holes with wood putty and sand well.
It's time to think about the 140 x 4 cm aluminum strips. Screw them onto the top side of the long horizontal frame beams.

We make running boards

Saw two panels 26 cm long and 12 cm wide from a wooden board. Then saw two more pieces 12x6 cm. Screw small pieces at right angles to the ends of the larger boards.
Once you're done with this, take the remaining 2 10cm bars. You need to drill one 12mm hole in the side edge of each block. After this, screw them to the 26x12 cm board (on the opposite side of the 12x6 cm piece already screwed to it).
Attach the footpegs to the frame using bolts through the 12mm holes. Secure them with regular and spring washers, nuts and studs.
As usual, cover the screw holes with putty and wipe off any excess.

Load mechanism

To begin, attach two hook screws to the bottom of the frame (as always, don’t forget to check the photo).
On the bottom side of the frame, we attach 4 pulleys to one of the 10-centimeter bars furthest from the wooden pulley.
Saw the wooden pole into two parts of 14 and 12 cm, respectively. Drill 6 holes in the longer part and 5 holes in the short one using a 6mm drill bit. Distribute the holes evenly along the length of the segment. Drive 4 ring screws into the center of the long piece of pole. After this, screw in the 2 hook bolts along the edges so that they face in the opposite direction compared to the four ring screws. Screw 5 ring screws into the shorter section, but this time the middle ring should point in the opposite direction.
In our case, we used elastic belts 85 cm long. Secure them with hooks to the screw rings of a longer section of the pole. Unhook or cut the hooks on opposite ends of the belts and pass them through the pulleys. Now put the hooks back in place and secure them to the rings in the 12cm section of the pole.
For the handle you need to cut 30 cm of a wooden pole. Drill a 6 mm diameter hole in the center of the handle and screw the last ring screw into it. Snap the carabiner into place by sliding it through the ring screw. After this, pass the rope through the carabiner and secure it with a cable clamp.
Run the rope under the frame and around the large wooden pulley. Attach the rope to the ring screw on a short 12 cm long piece of pole and securely secure it with a clamp.

Installing wheels

First, cut a wooden cube with a 4 cm edge, and then saw it diagonally. Screw the 2 resulting fragments to the wooden “legs” of the frame - vertical bars 73 cm long. Place them towards the wooden pulley and 2 centimeters from the ends of the legs. Once done, attach a wheel to each base.

Waxing

Carefully coat all wooden elements with a layer of wax.

Let's start the exercises

The most common mistake when using a rowing machine is flexing your lower back. Try to keep your back as straight as possible.
One exercise cycle on the simulator looks something like this:
1. Lean forward slightly, bending your knees and keeping your arms straight.
2. Start straightening your legs, leaning back slightly and pulling your arms towards your body.
3. Straighten your legs completely. In this case, the arms should be bent at a right angle, and the handle of the exercise machine should be pulled towards the stomach.
4. Straighten your arms, lean forward and bend your knees. That is, return to your original position.
5. Repeat until the desired result is achieved.

Resistance adjustment

To adjust the resistance of the machine to your own physical form, unhook the hooks of the elastic belts from the rings, and if you want to return the original load, return the hooks to their place. The greater the resistance, the more calories you will burn and the faster your back and muscles will start to ache. If you are used to pushing yourself to the point of complete exhaustion, then train with 4 straps attached. This will strengthen your cardiovascular system and increase your endurance.

Additional hand support

With this arm support you can pump your biceps more effectively.
Cut 2 pieces of wood 31cm long and 2 more pieces 23cm long. Cut one end of each piece at a 45 degree angle.
After this, make 2 bars 35 cm long and another 14 cm long.
Next you will need to make a wooden panel 30 cm long and 24 cm wide, and two more long boards 35 cm long and 3 cm wide.
Glue the 35x3 cm boards to the 35 cm bars, placing them at right angles and parallel to each other. Perpendicular to the resulting structure, screw a 31-centimeter block with a cut corner, placing it in the center.
Repeat the procedure with the second set of fragments and fasten two identical structures by screwing a 14-centimeter block between them.
Screw the 30 by 24 cm panel to the cut corners of the 31 cm bars.
For additional stability, insert two supports in the form of 23 cm bars with cut corners between the panel and the base. Fasten everything tightly with screws.
Finally, cover the screw heads with wood putty, sand it down and cover everything with an even layer of wax.

There is hardly any need to say once again that a healthy lifestyle is good. Many of us have sedentary jobs, which contribute to deterioration of posture and appearance in general, and there is no time for fitness. However, you can exercise at home. This requires almost no special equipment. Although, if you have a desire, you can make an abdominal exercise machine with your own hands. This will help strengthen your core muscles. But let's talk about everything in order.

General concepts and information

We can say with 100% confidence that the core muscles can be pumped up without exercise machines or any equipment. This is true. For example, for this purpose there is a horizontal bar with which we can raise our legs while hanging. An effective exercise, however, requires a certain base. It is enough to find a suitable support for your legs, and you can start pumping your abs on the floor. All this has been known for a long time. But the fact is that making it yourself will help increase the effectiveness of training and the level of comfort. These are quite important factors that should not be ignored. Now let's move on to the practical part of this article and understand the main points.

What is a "Roman chair"?

You've probably heard about this popular simulator many times. In general, it has quite a lot of names: “Roman board”, “Roman bench”, etc. But, regardless of this, the design is the same everywhere, and, therefore, the same muscles work.

According to legend, a similar athletic equipment appeared in Rome. It was the gladiators who began to use it first. Maybe this is true, maybe not, no one can say for sure today. But in any case, we will try to make a similar abdominal exercise machine with our own hands. There is nothing complicated about this. You need a certain tool and material. But let's talk about everything in order.

Preparatory work

The design presented in this article assumes use by an athlete weighing no more than 90 kilograms. If you weigh a little more, then the frame should be made of thicker corners and larger diameter pipes. As for tools and materials, you will find almost everything in your workshop. If you don’t have something, you can ask your friends or neighbors for it, or, as a last resort, rent it.

As for the material, to make a “Roman chair” we will need 3.5 meters of board or fiberboard 1000x400 cm, some dense foam rubber, as well as fasteners (nuts and bolts). The tools needed are approximately the following: a drill with drills, a grinder and a welding machine. Another important point: you will need drawings of the simulators. This will help you stick to the dimensions as much as possible and comply with the design features of the projectile.

Assembly work

Well, now let’s proceed directly to assembling the unit. In most cases, it makes sense to make it 50-80 cm high. In this case, to give stability to the projectile, it is advisable to tilt the front post outward. The length of the bar for attaching the legs is fixed directly under the athlete. Since everyone's height is different, it is advisable to make it adjustable. Some drawings of simulators imply rigid fastening, others - hinged, that is, movable. The length of the legs of the simulator is selected individually and can vary from 40 to 70 cm. It is impractical to make legs that are too high. It is better to stop at 50-60 cm. It is advisable to put rubber pads on the ends of the pipes, which will slightly increase stability. It is better to further strengthen the central pillar with a gusset. All metal parts of the frame are connected to each other by welding.

How to make a simulator: important details

If you have never done welding before, you can either entrust this process to a specialist, or try to do everything yourself. But it is advisable to train on some scrap metal. Please note that the board of the “Roman chair” consists of several parts, due to the angles of inclination. It is better to screw it to the base using bolts. The bolt must go through the board, pipe and fastening strip. Such a connection will be very reliable, but you still need to periodically tighten the nuts.

What you still need to do is cover the footrest bolsters with foam rubber. This is necessary so that nothing puts pressure on the limbs during the exercises. Actually, you can also lay foam rubber under the board and cover it with some suitable material. In general, the projectile is ready for use.

and everything about him

A device called a gymnastic roller appeared quite a long time ago. It is very simple in design, but despite this, it is very effective. Of course, when working with a gymnastic roller, not only the abs work, but also some other muscles. However, many athletes use it as a tool for working the core muscles, and it does this job really well. Today there are various designs of gymnastic rollers. In particular, the number of wheels changes, which ensures high stability. As for manufacturing, you can make such a basic simulator yourself very quickly. Let's see exactly how.

Assembling a gymnastic roller

So, the key element in our case is one or more wheels. Their diameter should not be less than 10-20 cm. In addition, it is important to choose an option that would allow you to conveniently place the brushes so that they do not touch the floor during exercises. Another option is to remove the wheel from a stroller or bicycle. This will be a completely normal decision. By the way, it is advisable to take two identical wheels at once, which will allow you to more effectively maintain balance during work.

You will also need a pipe. Its length should be about 30 cm, and its diameter should be approximately 3-3.5 cm. As for the material, there is not much difference; you can give preference to both metal and plastic. In any case, these turn out to be quite durable and reliable. In our case, the pipe plays the role of an axle and must fit the holes of the wheels.

Homemade abdominal exercise machine: reviews

Today you can see a huge number of reviews and recommendations from home craftsmen regarding the manufacture of athletic equipment. So, abdominal exercise machines are not the last place on this list. For example, there are a lot of instructions on how to make homemade exercise machines for pumping up the core muscles. Reviews note that the easiest and fastest option is a gymnastic roller. And the most difficult of the apparatuses is considered by many to be a full-fledged bench or “Roman chair”.

If we talk about something mediocre, then knowledgeable people recommend a prefix for In general, in reviews of amateur athletes, there is always advice to make such equipment yourself, rather than buy it. Especially if you work out at home.

Basically, now you know how to make an abdominal exercise machine with your own hands. There is nothing complicated in this process, the main thing is to have desire and patience. If something goes wrong, try again, and you will be able to create a decent and effective simulator.