Full strength training at home is impossible without using bench press benches. This sports machine, used in combination with dumbbells and a barbell, allows you to effectively and fully pump up your muscles and make your training as varied as possible. It is universal, practical, compact, mobile, and has a relatively affordable price. Due to its high functionality, it can be used to perform many different exercises involving all muscle groups.

This is a stable bench, the design of which determines the main capabilities of the simulator. It is available in the following variations:

• inclined fixed;
• adjustable;
• horizontally fixed.

Fixed type models limit the athlete's capabilities. The constant position of the angle of inclination does not allow using different muscle groups and shifting the main accents. Adjustable benches are more convenient and versatile. They push the boundaries of strength training.

The exercise machines are equipped with one or more adjustable parts, and can be additionally equipped with a support cushion or special safety stops, or a telescopic retractable barbell stand. The complexity of the design directly affects the functionality and comfort of the bench. The higher it is, the better.

Basic exercises

The weight bench is designed to perform various types of pressing, but is not limited to this type of exercise. The simulator is ideal for comprehensive training of the muscles of the arms, chest, and back. It does an excellent job of training the gluteal, calf muscles and abs.

The best basic exercise that should be included in all upper body training programs is performed using a bench with special barbell racks. It involves the serratus, brachialis, pectoralis, anterior deltoids, and triceps. If an athlete has the opportunity to purchase not a fixed, but an adjustable bench model, this will make the training as effective as possible and will allow you to comprehensively work out all the listed muscle groups of the upper body.

Dumbbell flyes and presses

An alternative to the barbell bench press if the bench is not equipped with a rack. The amplitude of arm movements with dumbbells can be adjusted independently, which is especially important for those who are just starting to engage in strength training, as well as for representatives of the fair half of humanity. A shift in emphasis to working out different areas of the muscles is carried out by changing the angle of inclination of the simulator.

Push ups

They vary in degree of difficulty. For beginners, this type of push-up is ideal, when the emphasis is on the bench. Thanks to this, the torso located at an angle allows you to reduce the load and prepare the muscles for building up. Push-ups are considered a complex variation of the exercise, suitable for advanced athletes, if the emphasis is on the legs. Reverse push-ups performed from a bench provide effective training for the triceps.

Abs training

This universal strength trainer is an excellent sports equipment for working out the lower abs. The difficult-to-achieve result of working out the abdominal muscles with the main emphasis on the lower part can be easily achieved by performing reverse crunches with a lift of the buttocks on this machine. Thanks to the soft rollers that secure the legs, you can do classic (ordinary) crunches on the apparatus.

Bulgarian lunges

An excellent exercise for the formation of rounded beautiful buttocks. It is done both with and without weights. In this case, you need to stand on the floor with one foot, and rest the toe of the other on the exercise machine.

A power bench for home training will be an ideal choice for athletes who want to purchase compact, versatile, not too expensive, but maximally functional sports equipment.

If it is equipped with sliding racks for the barbell, then the athlete has a unique opportunity to work out the entire torso, not only increase muscle mass, but also achieve the creation of a beautiful relief.

Small dimensions allow this exercise machine to be installed even in medium-sized apartments. A convenient and simple assembly mechanism makes it possible not to clutter up the space when the projectile is not in use.

The exercise machine is ideal for both men and women. Properly selected exercises alternated with cardio exercises give the best possible results, strengthen muscles, and contribute to the harmonious development of the figure.

Power bench for home: selection criteria

Home workouts should not only be effective, but also safe. Selecting a bench for training outside the gym must be done responsibly and taking into account the following parameters:

Quality and reliability

The structure must be made of thick and strong metal, have strong and reliable fastenings, folding and adjustment mechanisms, and the back must withstand high loads. Be sure to pay attention to the stability of the bench and racks, the reliability of fastening parts and elements. Otherwise, there is a high risk of injury. You should not buy exercise equipment with narrow stands, as there is a risk that the load will be distributed incorrectly and the bar will tip over.

Non-demountable benches are characterized by maximum reliability and stability. It is not possible to allocate a permanent place for such even a small exercise machine in every home. Folding models with sliding racks are designed completely differently. The main thing when purchasing this equipment is to pay attention to the quality of the folding and transformation mechanisms. They must be easy to use and withstand repeated assembly and unfolding cycles.

Horizontal regular benches have limited training capabilities. To increase the versatility of this sports equipment, it is complemented with the following elements:

Adjustable Parts

They make it possible to do the exercise with both a regular and a reverse tilt, promoting the full use of the torso muscles.

Foot block

Allows you to pump your calf and gluteal muscles, hamstrings, and also do regular crunches to train your abs.

Support cushion

This device is designed to provide support for an athlete working with heavy weights as a partner.

Bars

A bench with such an additional apparatus is designed for maximum development of endurance and strength, expanding the range of exercises performed on it.

Handrails

A device that allows you to do lower abdominal exercises as simply as possible. Thanks to the reliable fixation of the torso, the athlete can perform reverse crunches.

Stand with safety stops

A special device that ensures the safety of athletes lifting heavy weights alone, preventing the bar from falling onto the chest if they fail to hold the barbell.

Comfort

The freestanding strength bench is a great machine for working with dumbbells and barbells, and the barbell rack is great for doing deadlifts and squats. To make the exercise comfortable, the length of the bench is selected so that the head does not hang down during exercise. Tall athletes need to set the tilt to 45 degrees, and rest the back of their head against the back.

Simplicity and ease of operation

You should not purchase an expensive bench model with options that will never be useful. Complex machines are those with a set of elements that allow you to perform many exercises, with functions that are intuitive and necessary for the athlete, which, of course, depend on the individual characteristics of the workout. In order not to make a mistake with your choice, you need to think in advance what functionality the bench press should have.

Modern life, on the one hand, deprives a person of most natural physical activities; on the other hand, it throws bundles of psychological and emotional loads at him. Therefore, absolutely everyone needs to keep themselves in good, at least physical shape. To the credit of the current generation, we can say that now most people understand: a healthy mind in a healthy body. They also soon begin to understand: physical exercises, dumbbells and wrist expanders are not enough; you need to work more with weights on apparatus and machines, so at least a bench is required.

Not just spirit

A healthy body is also necessary for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are the exception rather than the rule. Leo Tolstoy at 60 was spinning the sun on a horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. Things got funny with him: when Bohr was awarded the Nobel Prize in physics, of course, the Copenhagen Tagebladette published a note saying, it’s good, our forward was given a Nobel Prize for football. And a “nerd” in “physics” often turns out to be one in areas of activity that require mental effort.

The abdominal muscles are known to be more difficult to pump than others, because... their ends are not directly connected to the bones. At home, doing abdominal pumping without special equipment, it won’t take long before you get a hernia. Therefore, you need a bench for the press. Structurally, both apparatuses are most often combined into one, with the possibility of conversion for certain sets of exercises.

Sports benches are not technologically complex products. There are enough descriptions of them in RuNet, but more in the spirit of: choose the drawings, and then - this is how you have to saw, pound like this, screw like this. A person who cares about his physical development, as a rule, knows how to operate a tool. But how to choose a prototype so that your training benefits? How to modify it to suit your biomechanics and biometrics? Which sample is more suitable for certain groups of exercises?

This publication is devoted to the questions of how to make a bench for exercises in the preferred direction of physical development with your own hands, using a reasonably chosen model, and then, based on it, a home exercise machine. Those who intend to prove themselves in sports or bodybuilding by working out in it will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for beginner athletes and simply for people who understand: you can and should use the benefits of civilization, but letting them turn you into a twitchy “teapot” or a swollen kettle is wrong.

Note: The problem of home sports activities has recently become more and more acute in rural areas - “physics” is decreasing there, stress is increasing, and a well-equipped gym is sometimes far away.

What to choose from

A home bench press bench is most often included in a compact exercise machine or is itself a multifunctional sports equipment. Regular exercisers will probably end up with a simulator, so when choosing a prototype bench, you need to keep in mind what it will acquire later. The most common designs of sports simulators are 4-, 3-, and 2-support. “Support” in this case does not mean the number of points of contact with the floor (usually there are at least 4 of them, for stability), but the number of vertical force connections in the structure; it largely determines the capabilities of the projectile.

4-support projectiles, pos. 1 in Fig., are intended for developed athletes who operate with large, over 100 kg, weights. The racks for the barbell are located in them at the level of the shoulders of the person lying down, which greatly reduces the risk of injury: a barbell collapsing with the bar on the chest is very serious. 4-support exercise machines are heavy, cumbersome, and you can’t exercise with heavy weights in an apartment: falling on the floor, they give an instantaneous load of 5-8 of their weights, and the load-bearing capacity of the floors is 250 kg/sq. m.

For domestic conditions, 3-support exercise machines are intended, simple and with additional levers for weights, leg supports, athletic desks, etc., pos. 2 and 3. To ensure that the bar of the barbell in a 3-support machine also falls at shoulder level, their benches are made to “break”: it is dangerous to pick up the barbell with your hands behind your head. Therefore, in terms of dimensions, 3-support simulators are generally no smaller than 4-support ones, excluding those in which the barbell is taken from the approach, see below. The permissible working weight in 3-support equipment is usually 100-120 kg, including the trainee’s body weight.

A 2-support exercise machine is actually a bench for the press. For different groups of exercises, horizontal and inclined benches are needed, pos. 4 and 5: on a horizontal bench the abs swing, and on an inclined bench the lumbar muscles are also well loaded. A more complex structurally universal bench, pos. 6, serves in both capacities.

Note: You can also do initial sets of hyperextensive exercises on an incline bench, see below.

The most advanced type of sports benches is a transforming bench with a breakable board, the inclination of the parts of which is individually adjustable, pos. 7. The transforming bench can be supplemented with a stand for a block with a load, a desk, pos. 8 and other devices. It makes sense to do one for yourself right away if you have the necessary working skills: then adding a barbell rack to the bench, we get a complete analogue of a 4-support exercise machine, only with less weight, pos. 9.

Note: A common mistake when making transformable sports benches yourself is to make them according to a power circuit, as in Fig. on right. When performing exercises, significant forces arise, tending to “spread the bench of the legs,” and the welds turn out to be unreliable. In order for a projectile of this type to become durable, its supporting beams must be connected with a longitudinal beam, or two, from the same pipe.

Special benches

A special type of sports equipment is benches for hyperextensive exercises. Their goal is to achieve leanness and flexibility without gaining excessive muscle mass. In fact, hyperextension can be done on a large ball, or just on a mat, but the best results are obtained on a special bench.

Benches for hyperextension, due to anatomical and physiological differences, are available for men and women, see fig. A strong Amazon can do hyperextension exercises on a men’s bench, but ladies whose goal is to get rid of riding breeches, have a slender posture and a flat stomach only need a women’s bench for hyperextension, on the left side of the trail. rice. To start getting yourself in order without risking your reproductive health, it’s still better to sit on an inclined bench with a curved board in the center, and for “advanced” beauties to do the press with a load, also sitting on a special bench, on the right.

Note: drawings of a bench for hyperextension with height adjustment are given in Fig. Materials – profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; desk made of plywood 12-14 mm. For desk lining, see below.

About sizes

Here in Fig. The dimensions of 3-support exercise machines for people of average height are given. On the left is a fully functional one with a removable desk, hand and foot levers. The main materials are corrugated pipe 60x40x2 and round pipe 30x2; stop for lifting the board – pipe 20x2. The board is 16 mm plywood with sheathing, as described below.

On the right is a simple compact one. The height of the bench above the floor is selected individually, measuring from the heel firmly planted on the floor to the inner bend of the knee joint. Basic materials as in the previous case; The adjustable rear leg allows you to transform the apparatus for seated exercises. But remember: the barbell from this simulator should only be lifted from the approach!

Various benches

The simplest, but also remarkably durable sports bench, the “Hippolytovka”, can be made according to the drawing in Fig. flooring – durable board from 40 mm. Those who took the young fighter course in the army are well acquainted with it; at least in past times. The “spirits” of the townspeople soon began to look at the Ippolitovka with amazement and apprehension: how many different exercises, it turns out, can be done on it! And it fits perfectly into the 4-support simulator.

On the trail. rice. – inclined bench for the press. Due to its compactness and usefulness, it won’t hurt to have a separate one if there is enough space in your home. Due to the absence of right angles, the material is weaker - 40x40 corrugated pipe. Footrests - 10 mm rod with threads at the ends, rubberized to the desired size. The rubber couplings are removable: the lower stop is adjustable, and the top one can be removed if you need to do exercises in which it interferes.

Next in Fig. – compact power bench with racks for barbells. Exercises on it are done mainly while sitting. You can also pump up your abs by deeply arching your back. In this case, the foot rests will be the transverse beam A, and then it needs to be covered with something soft or put on a rubber coupling. The materials are 40x40 corrugated pipe, and the rod holders are made of steel strip with a thickness of 6 mm.

The next example is an athletic bench for strong guys who can confidently handle a barbell of weight equal to their own, the so-called. Scott's desk. The materials, respectively, are corrugated pipe 60x60x2.5 and 50x50x2. The neck holders are made of the same strip as in the previous one. case; seat and table made of plywood from 20 mm.

Several simulators

How to tightly connect a hippolyte bench with a barbell rack, turning it into a fairly compact 4-support exercise machine, is shown on the left in Fig. There on the right are the dimensions and design of the transforming bench for the same frame. The main material here and there is 40x60 corrugated pipe. Let's talk about the rack clamps with rod holders below.

On the trail. rice. – drawings with a bill of material for a simple 3-support stationary non-adjustable exercise machine with a horizontal bench. It is more suitable for private households with a sufficient usable area. The highlight of this design is the connection of the far leg of the bench with its supporting beam with a link at 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to make a projectile on which you can do exercises with weights of more than 100 kg, from a 50x50 corrugated pipe.

Finally, further in Fig. – drawings and specifications of elements for a full-functional home exercise machine with a transforming bench for bench press and abs. Notice the node highlighted in red. This is the simplest and most reliable way to fix barbell racks for use at home. The locking pins (with a diameter of 12 mm or more) will, of course, wear out little by little, but they will never jam or bite.

More about the barbell

As already mentioned, a barbell that is not supported by weight can cause severe injuries, even death. And in such cases it is unrealistic to direct its neck into the holders. But it’s realistic to provide 2 pieces of chain, securely fastened to the rod racks. At the other ends of the chains there are carbines, they are thrown onto the bar. The length of the chain safety links is taken such that, holding the barbell with fully extended arms, the chains sag, but the bar of the released bar does not reach the chest. To prevent the carabiners from slipping on the bar, it is enough to tape them with tape. Suddenly the barbell collapses, the tape, of course, won’t hold up, both carabiners will move to one end of the bar, but the result will be fear and, possibly, a broken floor.

About wooden athletic benches

You cannot train with barbells on wooden sports equipment; their design will not hold up. But in situations that arise as a result of the awkwardness of the trainee, wood “radiates” through the body much less sensitively than metal. Therefore, it is preferable for beginners and minors to use wooden benches for bench press and abs. In addition, wooden sports benches and exercise equipment can be built at the dacha or in a country house from leftover building materials.

The design of an inclined wooden bench for the press and the specifications for it are shown in Fig., and on the next. rice. – drawings of a wooden exercise machine with an inclined bench and a lever for leg exercises with a load. In order for the tree to support operational loads, a block system for hanging loads is used: they hang on the descending branches of cable A. Cross beams B are rubber-coated steel.

About covering boards and seats

The boards and seats of industrial sports equipment are covered with leatherette or plastic for a similar purpose on an elastic lining. Such covering is durable, but does not prevent the reabsorption of sweat, which is in no way beneficial; This is why modern sports uniforms are made in 2 layers, with a mesh that immediately removes sweat directly from the skin.

In gyms, this lack of cladding does not have a noticeable effect, because... the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At the very least, it must be equipped in accordance with sanitary standards. It is not always possible to exercise at a comfortable temperature at home, and it is simply technically impossible to arrange PVV in many city apartments. Therefore, it is advisable to cover homemade athletic benches in the form of such a “pie”, following from the base outwards:

• Microporous rubber with a thickness of 12 mm;
• Furniture foam rubber with density 45 (grade 45) with a thickness of 8 mm;
• Sintepon with a thickness of 7 mm;
• Denim or material like the old-style flannelette soldier's blanket.

The rubber damper is glued to the base with Moment glue or hot glue from a glue gun. The remaining layers of sheathing are folded to the underside and pinned with a furniture stapler. The disadvantage of such cladding is that it needs to be changed once a year, at the end of spring; the rubber layer remains. The soft layers will not harden, perhaps within 3-4 years, but according to sanitary and hygienic requirements, the service life of the textile lining should be reduced to a year.

Many people want to have a beautiful body with defined muscles. Unfortunately, not everyone has the opportunity to visit a gym where special equipment is available. Exercises on homemade exercise equipment, such as a do-it-yourself bench press bench, will help keep your body in good shape - making one yourself is not at all difficult. It is designed to train different muscle groups, and even among professional athletes it is considered an effective sports equipment.

Bench benches are divided into two types: horizontal and adjustable. They differ both visually and functionally. A horizontal bench press with four fixed supports is the simplest basic design. It only implies the user's supine position during training. Such sports equipment is low-functional and is mainly suitable for working the pectoral muscles, as well as the front deltoids.

In a three-post design, two posts are used to mount various equipment and barbell petals. Most often it is equipped with the following sports equipment:

• leg block – designed for performing exercises on the thighs, calves, buttocks, as well as crunches to work the abs;
• additional handrails – will allow you to effectively train your lower abs;
• retractable racks – make it possible to perform exercises with a barbell without additional insurance.
• parallel bars - for push-ups.

These and other devices significantly expand the functionality of the horizontal bench.

Another type of sports equipment for bench presses is an adjustable bench. In it, the lounger (back) can be adjusted in height. The package includes racks with various accessories: brackets, stoppers, clamps. Exercises on such a bench can be carried out both sitting and lying down, using equipment for dumbbells and barbells. With this machine you can perform bench presses at different angles, pumping up many muscle groups. This adjustable bench is most convenient for installation in an apartment and does not require the use of other exercise equipment, as it performs many functions.

A simple horizontal design is quite easy to make. However, if you want to independently supplement such a bench with the devices described above and an adjustable lounger, it will require much more effort and skill.

With three supports

Adjustable

Varieties

Do-it-yourself bench presses can be made in two versions:

• all-welded construction;
• dismountable with bolts.

Each of them has its own advantages and disadvantages. An all-welded bench is a monoblock that is manufactured by welding parts. Its main advantages are stability and reliability, since the fastening method used will not allow the seams to come apart even under heavy loads. Such a horizontal design is bulky, its installation is impossible in small rooms, which is especially important in a small apartment. Its functionality is also low, since it does not allow the use of additional devices. This power bench is structurally simple, which makes it durable. It is not difficult to make it if you have the skills to work with a welding machine.

A collapsible transforming bench is the best installation option in the house. It is compact and does not take up much space. Its functionality is higher than that of a candy bar. If you add it with an adjustable backrest, you get an inclined bench. This will allow you to perform a variety of exercises on the muscle groups of the legs, arms, shoulders and buttocks, which provides a comprehensive development of the entire muscle mass of the human body. It can be installed and disassembled in a matter of minutes. Assembling a transformer requires skill in using various tools, such as an angle grinder, a drill and others. It is more difficult to manufacture than an all-welded model.

Dismountable with bolts

All-welded construction

Materials and tools

The main material of the bench frame for a do-it-yourself bench press is a professional pipe measuring 4 x 4 cm. You need to take a profile with walls no thinner than 2 mm. For petal holders under the bar, you need a strip of steel at least 4 cm wide and 5 cm thick.

In order for the frame to withstand heavy weight, the material must be particularly strong.

To assemble the sunbed you will need the following materials:

• steel sheets 2 mm thick;
• polished board;
• foam rubber 2 cm thick;
• durable textiles with water-repellent impregnation or leatherette;
• universal glue.

The fastenings are bolts and nuts, as well as a door hinge that attaches the adjustable lounger to the base. To make a bench you will need the following tools:

• vice;
• drill;
• stapler;
• welding machine;
• Bulgarian.

Profiled pipe

Steel sheets

Sanded board

Foam rubber

Upholstery fabric

Tools for work

Measurement of design parameters will be carried out with a tape measure. If you have the skills to work with the above tools, then making a bench press bench with your own hands will not be difficult. In addition to the profile, the frame can be assembled from wooden parts. Materials that will be required to assemble such a structure:

• wooden blocks of three sizes: 2.5 x 5 x 9, 5 x 5 x 25, 10 x 10 x 250 cm;
• plywood panel measuring 30 x 2 x 120 cm;
• bolts and nuts (M5 x 200 mm; M4 x 80 mm; M5 x 300 mm) – 4 pieces;
• nylon washers M5 – 8 pieces, body washers M5 – 14 pieces;
• self-tapping screws 80 mm – 4 pieces;
• rubber pad for racks.

For finishing, you will need impregnation that increases moisture resistance, and varnish for painting the finished bench. To make your homemade structure more durable, you can use glue along with the fasteners. Necessary tools when assembling the product:

• circular apparatus;
• saw or jigsaw;
• chisel;
• spanners;
• drill;

If you choose unsanded wooden blocks, you will need a sanding machine.

Wood is an environmentally friendly material, but not durable enough. In terms of stability, it is significantly inferior to the profile, since it is much lighter. The service life of a structure made of wooden bars is limited, so it would be more advisable to use metal ones - they are more functional.

Wooden blocks

Finishing agents

Assembly tools

Dimensions

The standard bench press dimensions are as follows:

• support length – from 97 to 122 cm;
• the height of the stand in the front of the bench is 83 cm;
• rear stand height – 34 cm;
• width between the front pillars – 52 cm;
• the length of the stands for the front supports is 22 cm, for the rear ones – 30 cm;
• the length of the lounger (in the design of the adjustable bench) in the front part is 94 cm, in the rear part – 16 cm;
• the length of the inclined structure lounger is 20 cm longer than the horizontal one;
• The width of the bench for bench press is from 29 to 32 cm.

The height of the structure above the floor level is determined by the size of the lower arm of the leg lever. To be safe, it is advisable to leave a margin of about 10 centimeters. To choose the optimal length, you need to take into account the athlete’s height.

Dimensions vary based on the area of ​​the room where the exercise machine will be located, as well as the athlete’s build. But for ease of use, making the bench narrower than standard sizes is not recommended. The width of the lounger should not be less than generally accepted standards, since this parameter affects the work of the muscles and, ultimately, the result of the workout.

Create a drawing

The manufacture of any bench press model begins with the completion of a drawing. The figure should indicate all the design features of the future simulator and its dimensions. You can find a ready-made scheme on specialized resources, where all the nuances are described in detail. However, in this case, you need to take into account that the proposed dimensions may not coincide with those that are necessary. To achieve the desired result, you simply need to replace the original parameters. If you have experience training on a professional bench press in the gym and performing exercises on it effectively, then you can take the dimensions of this apparatus and make drawings based on them yourself.

Step-by-step production of an inclined bench from profile pipes

In order to independently assemble an inclined sports bench for bench press with three supports at home, you need to prepare the materials and tools described above. Making a bench takes place in two stages: constructing the frame and the deck chair. Before starting work, it is worth practicing the skills in using the necessary tools.

Frame

Algorithm for assembling a metal frame:

1. Two 83 cm long sections are cut from the pipe, which will serve as frame racks, as well as support for the rod.
2. At a distance of 34 cm from the bottom edge of the rack, a mark is placed that indicates the location of the connection of the elements with the next part.
3. The third part of the profile, 52 cm long, is cut off, which will connect the legs, and the fourth part, 34 cm long, is cut for the stand on the opposite side of the bench, at the legs.
4. To connect the front and rear legs of the bench, an element 97 cm long is cut off - this will be the support. It is welded to the rear pillar from above, while to the front pillar - from the side. Self-tapping screws can be used to connect parts.
5. Specially prepared petals are attached to the profile pipe-racks on top or on the side. They are made from strips of steel that are bent into a "J" shape with a vice. The long side of this part should be 7 cm, and the short side should be 2-3 cm.
6. Holes with a diameter of 1 cm are drilled to the crossbar connecting the front pillars. They are necessary for attaching reinforcing rods 30 cm long that regulate the height of the lounger.

In order not to spoil the floor covering by the racks pressing into it, special devices are installed on them - expanders. The connection is also made by welding.

Cut pipes to the required size

Mark the joints of the parts

Cut support

Weld the support to the rear pillar from above, to the front pillar - from the side

Attach prepared petals from steel strips to the posts

Sun lounger

The adjustable workout bench design's bed should consist of two parts that are different in size. Assembly algorithm:

1. The short sheet is fixed in the legs, and it should protrude 5-10 cm beyond the end of the stand.
2. A long sheet is installed at the head of the bench. It is attached with a door hinge, then welded to the frame and to the base of the lounger.
3. Reinforced rods are attached to the underside of a larger steel sheet at a distance of 10 cm from the edge. Their purpose is to raise the lounger to train different types of muscles.
4. A sanded board is attached to the steel sheets, the width of which should exceed the size of the first by 5 mm. The connection of two elements is made with self-tapping screws. At the junction of metal sheets, the wooden board should be 1 cm shorter on both sides.

Using universal glue, foam rubber is fixed to the prepared board. It must be pre-measured, leaving 5 cm for allowance. The lounger is covered with thick fabric using a construction stapler.

Cut corners and drill holes to attach the board

Weld the fasteners to the support in three places

Install the sunbed using self-tapping screws

Connections

The parts of the bench frame for the home are connected by welding. Small parts are attached using bolts and nuts. The joints between wood and metal are also fixed with self-tapping screws, which should not come out of the structure. Welding work to connect parts must be carried out with special care so that the seams do not come apart under high loads and vibrations.

Attach the seat to a metal blank

Install the backrest and lounger

Screw on the adjustment foot

Finished bench

How to make simple equipment from wood

The algorithm for making a simple two-support bench structure made of wood is as follows:

1. Grooves are cut out in the longest beam that will serve as the base, and the racks are secured in them using fasteners and glue.
2. Short bars are attached to the bottom of the posts. Grooves are also cut out in the expanders, and racks are inserted into them. These details will give the structure stability.
3. Smaller diameter bars are attached to the side of the main crossbar to form the necessary parts responsible for adjusting the lifting height. Nylon washers are used at the junction of the base and moving elements, which will avoid abrasion of the wood during operation of the bench.
4. The plywood sheet, which will serve as a sunbed, is mounted on the moving parts, and is also attached to the support using a door hinge.
5. Narrow grooves are cut out on the base. A bolt-nut will subsequently be inserted into them to adjust the lifting height of the lounger.
6. For the legs, a smaller plywood sheet is mounted at the end of the bench.
7. An inclined bench for bench press made of wood is coated with a composition that increases moisture resistance and varnish.

When manufacturing, the classic standard for the size of such products should be taken as a basis.

Designing a bench press bench with your own hands is not at all difficult. You don't have to be a jack of all trades to do this. Armed with the right tools, the right blueprint, and patience, anyone can make this kind of versatile training equipment. Moreover, once a simple model is assembled, it can be modified at your own discretion.

In this article you can download simulator drawings bench for bench press. Bench Press Bench- the most popular and widespread sports equipment, especially loved by all athletes. When entering the gym, a novice athlete, like many professionals, runs directly to the bench press bench. Of course, its role in building muscle mass is greatly exaggerated and athletes concentrate too much on it, forgetting about other equally important muscle groups, and in fact, more important ones. Such as the muscles of the legs, back, abs and others. However, the bench press bench is my first machine that I have made by hand.

This is what the bench looks like right now. Adjustable backrest with lock, maximum angle of 90 degrees, that is, perpendicular to the horizontal position. Extendable racks that, when the backrest is raised up, allow them to be used as squat racks. On the Internet you can find many simple, basic simulator drawings, but often its design is already outdated and the drawing contains a minimum of information and data.

At the very beginning, I made a simple version of the Press Bench, without an adjustable back, just with a board upholstered in leatherette and without retractable racks, as well as without bars for push-ups. But later I modified it and improved it.

There are many different types of bench presses. Frankly, I wanted to make a standard bench on four supports with a simple horizontal board, like in many gyms with old, Soviet exercise equipment. Fortunately, there were no problems taking the dimensions of the bench during one of my visits to the gym. In the gym, no one bothers you to redraw simulator drawings. But after comparing with the store version, it became clear that the Bench with four supports is very heavy and bulky. Therefore, for production we chose a bench on three supports: two at the back - the racks for the barbell itself and one in front - under the seat.

Of course, because the simulator is bulky and heavy, it is no worse than a light and compact one. But nevertheless, many elements of such structures are simply superfluous. Also, in most cases, in gyms for angled bench presses, there was always a bench with an inclined board next to it, that is, two separate benches - for two different exercises. This option is well suited for free rooms with a lot of space, but not for a home gym. Therefore, as we have already said, the choice fell on a simpler and more compact modification of the bench press, somewhat similar to this one:

As you can see, the backrest here is adjustable, but the uprights are not retractable. In addition, it is noticeable that the bench is collapsible; it consists of separate profile pipes that are connected to each other with bolts. This is a less strong and less reliable option than a one-piece, welded structure.

Bench Press Bench

So, the frame of the Bench looks like this.

The entire structure is made of 4x4cm profile pipe. The petals of the racks for the bar are made of a metal strip 4 cm wide. Having clamped the plates cut from the strip in a vice, they need to be bent with hammer blows at the desired angle. Then they are simply placed at the top of the profile pipe of the future racks and welded with a welding machine.

In the end, all that remains is to attach narrow plywood (about 30cm wide) or board to the frame of the bench. To do this, you need to drill three holes for bolts with a diameter of 8mm, as shown in the photo above.

Drawing of the bench press machine:

Attention! IN drawings of the simulator an error was made - the distance from the floor to the horizontal surface and the length of the supporting profile pipe were incorrectly indicated. It should be 340mm. Simulator drawings updated.

If you need a bench with an adjustable back and retractable racks, read on.

Incline Bench with Simple Adjustable Backrest

First of all, I would like to note that ultimately the Bench Press was modified by us to install the module: “Attachment for legs”. To do this, we replaced the 4x4cm support profile pipe with the same one, only thicker - 5x5cm, so that the attachment could be installed in it.

For further explanations in the photo, we will use this version of the Bench - with a support profile pipe 5x5cm. You can use the simple design described above if you do not plan to install a foot attachment.
So, to install an adjustable back and seat, you need to weld an oblong metal ring to the frame of the bench, to which the back and seat will be attached, as shown in the photo below.

There is no need to drill three holes in the bench for the board, since the board will be attached to an adjustable metal structure.

Below in the photo is a bench for bench press with a frame skeleton installed in the same metal ring for an adjustable back and seat. This frame is made from a 2x2cm profile pipe.

In an inclined position, the back of the bench rests on a transverse metal beam with a diameter of 20-22mm, which is inserted into pre-drilled holes in the bench posts (photo above). There are 4 such holes in one rack, their diameter is 24mm. To ensure exact alignment of the holes, they must be drilled separately on each side, and not through each other. As a result, you will end up with 4 holes in one rack, 8 on both sides, and the same number in the second, together - 16.

You can drill such holes with a regular drill if you do not have a drilling machine. To do this, you need to buy a 24mm metal crown like this. Inside the crown itself there is a regular 6 or 8 mm drill. First, this drill enters the metal, then the crown removes the chips.

Simulator drawings The Incline Press Bench is the same as the Horizontal Bench (see above), except for the length of the racks, in this case it is 105cm instead of 87cm. The distance between the holes for the cross beam is 12cm. The distance from the horizontal plane of the bench to the first hole is 8 cm.

Why did we call this adjustable backrest simple? Since with this design it has only five positions: lower and four inclined, and the maximum angle of inclination with this design is only 45 degrees. It is no longer possible to raise the back of the bench any higher, since there will be nothing to support it with, and even more so, it is impossible to secure it in a vertically level position, at an angle of 90 degrees.
This problem can be solved by another design for fixing the backrest in an inclined position.

Incline Bench with adjustable backrest and racks

In order for the backrest to rise to a vertically level position, it is necessary to attach an additional structure to its middle, which will rest against the bottom of the bench. There is no longer any need to drill through holes in the racks, as can be seen in the photo below.

The rod rack holders themselves can be cut down. If you are making a bench from scratch - then just don't weld them to the posts.
Next is the top view. The fastening mechanism is clearly visible.

The additional design contains significantly more holes. Using the fixing pin, you can select the desired angle of inclination. The support can also be moved closer to the base of the backrest, thus increasing the angle of inclination. To keep the support in this position and not move back, you need to drill a hole in the side of the frame itself, into which the pin will go through and fix the support in the desired position.

Drawings of the incline bench press machine:

Attention! IN drawings of the simulator an error was made - the distance from the floor to the horizontal surface and the length of the supporting profile pipe were incorrectly indicated. It should be 330mm for a 50x50mm profile pipe and 340mm for a 40x40mm profile pipe. Simulator drawings updated.

Simple reclining back design
As you can see in the photo below, the structure for a simple inclined bench is connected with a pin, and closed or regular nuts are screwed onto its sides.

Between the large and small frames, thick washers are strung onto the pin on both sides; you need to make them yourself.

Recline frame with support structure, dimensions
This element is added to the standard back frame, it is also fixed on a pin, and clamped with nuts on the sides.

The disassembled structure of the back and support looks like this.

Drawings of the machine: Bench press, backrest frame:

1. Two wide washers, handmade, outer diameter:
20mm, inner: 11mm, thickness: 10mm.
2. Six closed 10mm nuts, simple ones possible.
3. Two pins. Cut from a metal circle with a diameter of 10mm, a length of 180mm, threads on both sides of approximately 15mm.
4. Small pin, made in the same way, length: 100mm.
5. A piece of profile pipe 2x2cm, length: 40mm.

Retractable racks
It should be noted that the use of such a design for tilting the backrest is a necessity for retractable racks, which will be discussed further. If you use the previous scheme, then it will not be possible to install retractable racks, since the transverse beam will interfere with them.
The racks are made from a 3x3cm profile pipe; its size must be selected so that it can fit into the supporting structure of the bench. That is, if your bench is made of 5x5cm pipe, then the racks will need to be made of 4x4cm.

In order for them not to wobble, it is advisable to buy prof. pipe 3.5x3.5cm. But metal of such intermediate sizes is not always available at the metal warehouse. The rack holders are made of metal strip according to the same principle as described above for the horizontal bench. The length of the stands is 82cm. The distance between the holes is 15cm, but you can make it smaller, for example 7cm each. The diameter of the holes is 10.5-11mm, for a pin with a diameter of 10mm.

In the photo above, handles are attached to the racks, which replace push-up bars. They are made from a circle with a diameter of 30mm and a length of 14cm (more is possible). Shallow holes of 2-3 cm with a diameter of 8 mm are drilled in the cut beams. A 10mm thread is cut into them using a tap. In the racks themselves at the top you need to drill a hole for the bolt, as shown in the photo. All that remains is to take a 10mm bolt 4-5cm long, a washer for it, insert it into the drilled hole and screw the handle onto it.

Additional photographs of retractable stands with handles are available in the section Making exercise equipment.

Back upholstery
All that remains is to cut out the plywood and cover it with leatherette. Plywood thickness 8-12mm. In the photo below, the plywood is coated with paint on the underside. If you want to make a regular horizontal bench without an adjustable back, then the plywood in this case should be solid from one rectangle.

In principle, at first, even an unnecessary door to the bathroom left after renovation will do. The author, when making his first bench press bench, did just that, until a full-fledged backrest was made from plywood - he really wanted to quickly test the machine in practice.

Four holes with a diameter of 8 mm are drilled in small and large plywood. From the top side, special nuts with teeth for wood are driven into them, as in the photo below. In total you need to buy eight pairs: a bolt + a nut, the length of the bolt is 30mm, the diameter of the bolt and nut is 8mm.

Drawings of the exercise machine Press bench, board:

Next, we cut out leatherette with scissors, which, for example, is used to sheathe metal armored doors. For small plywood you need to cut a piece measuring 44x32cm, for large plywood the length is 92cm, width on the narrow side: 29cm, on the wide side: 33cm.

Next, using a knife-blade, we cut out the foam rubber according to the size of the plywood, the height of the foam rubber is 2 cm, you can buy it at a hardware store or at the market.
We hammer nuts with teeth into the holes, lubricate the plywood with Moment glue around the perimeter and in the center (optional) so that the foam does not move out when upholstered with fabric.

We put foam rubber on top and leatherette on top (fabric is shown here in the photo, since the last time the back was re-upholstered with fabric instead of leatherette).

The most difficult thing here is to sheathe the corners. Although in reality the process is simple, first we wrap one side of the corner - we punch it, then the other.

Large and small plywood sheathed around the perimeter. Time spent: 5 min.

As a result, we get these two soft backs.
All that remains is to place the trimmed back and seat on the metal structure that we described above and secure it with bolts.

This is what the structure looks like from below, with the seat raised. There is a felt square in the middle to get rid of metallic knocking when lowering the bench to a horizontal position.

The main thing is that the holes in the board coincide with the holes in the metal frame of the bench. If you did everything according to our drawings, then there will be no difficulties with this. The same applies to the back of the exercise machine; it is secured with four bolts.

From the very beginning, for the Home Gym we wanted to make a machine like this with safety nets on the sides. In this case, you can perform the exercises yourself, with heavy weights, without outside help. At the same time, you feel more confident, because you know that the bar will not fall below the side bars.

But after we made the Power Frame, the need for such a simulator disappeared, since the Power Frame allows you to achieve the same result if you slide a regular bench press inside.

If some points remain unclear after reading, ask questions on our website; if there are not enough photos, you can take more.

The first question asked by a person who finds out that his friend goes in for sports is: “How much do you bench?” And this is not without reason, because the most common exercise machine is a barbell and a bench for bench press. Beginners in sports, seeing a rack with a barbell, will certainly go to it. The popularity of this projectile is due to the fact that it works the arm muscles well. It is this area of ​​the body that is most desirable for pumping.

Don't have time to go to the gym? No problem

Don't have time to go to the gym? Not a problem, because making a bench press with your own hands is quite simple. It happens when there is absolutely no time to go to the gym or there is no desire. Should I buy this projectile? Not right away, because they are too expensive, and why should they, when making a bench press with your own hands is not difficult. This means there is only one option - to get to work on your own.

Layout of the future projectile

Before you start work, you need to plan everything carefully so that you know what material is needed and how much to buy. Also at this stage, it is important to choose what type of rack itself will be, what kind of bench it will be for a bench press with your own hands. Drawings are also an integral part of the layout. In order for the projectile to turn out to be correct, everything must be done clearly according to the diagrams.

A bench press bench, made with your own hands, must have all the qualities it needs, namely practicality, compactness and reliability. The latter is one of the most important qualities, since working with considerable masses can simply break the projectile, so you need to make it powerful. Large pieces of iron welded together are exactly what you need. Yes, the equipment will take up some space in the apartment, but it needs to be sacrificed for the sake of training. What to do if there is not enough space in the apartment? It is necessary to make the structure compact. This can only be achieved with a collapsible projectile. When all the parts are disassembled, there will definitely be no problems with assembly and storage.

What materials will you need?

Even the amount spent on various materials will still be less than the cost of a ready-made, factory-made bench press bench. You will have to do a lot with your own hands. But it's definitely worth it.

First of all, before starting work, you should prepare the materials from which you will make your own bench press. Drawings and calculations will tell you how much and what needs to be purchased. What materials will be needed to make this projectile?

It is best to make a bench press with your own hands from a profile pipe. This is a type of rolled metal that is sold in construction stores and markets. It comes in square and rectangular. It is best, of course, to take a square one, as it is more practical. We only need one type of this metal profile, from which the entire structure of the bench and stand will be made. The dimensions of this profile should be forty by forty millimeters. The thickness of the walls (cross section) is two millimeters.

You will also need two rectangular steel plates. It is desirable that their thickness be at least half a centimeter. The rod holders will be made from them. They should be bent at each end to form a hook. You also need bolts with nuts and rubber pads. Due to the fact that the entire structure is made of metal, it is too noisy and can scratch the floor. In order to avoid this, they are glued to the entire base of the bench. This way it becomes more stable, and therefore better.

The lounger itself will be made using boards, foam rubber and leatherette. Such a bed will be very durable, soft and practical, and most importantly - durable.

DIY bench press bench: drawings

What needs to be done from the very beginning? Before you get to work, you need to clearly imagine what the bench will look like. You will also have to make two racks with your own hands so that you can place the barbell on them during training. The structure will stand on three vertical supports. It should be one meter in length and eight hundred millimeters in height.

How to make a bench press

Since the design is specially designed for beginners in the construction business, it will be a little rough, but light. The first step is to start by cutting the timber to length. After this, you can start welding.

Two perpendicular beams need to be welded to the two posts that will hold the bar. To the other vertical post there is a perpendicular block (everything can be seen in the drawing).

On two large vertical posts it is worth making marks at the level of three hundred and forty centimeters. It is at this point that a transverse horizontal beam is welded to two pieces of the profile. A straight beam parallel to the floor is added to the horizontal exactly in the middle. This will be the base for the bench. All that was left to do at the end was to attach a third vertical post, as well as two rod holders (these are the metal plates that needed to be bent). Welding work has been completed.

How to make a sun lounger

You can’t practice on an iron bar. Therefore, you need to make a special lounger. It is made from rectangular plywood, foam rubber and leatherette. First you should take care of the fastening.

To do this, in three places in a long beam parallel to the floor, it is worth making three holes for bolts every thirty centimeters. The same must be done with plywood. Using bolts we secure the board. Then, after applying a layer of glue, we glue the foam rubber. After the glue has dried, you can use a construction stapler to cover it with leatherette.