A good barbell rack is essential for all kinds of exercises: weighted squats, bench presses, seated presses, calf raises, weight holds, and so on. For those who do not really like working out in gyms, performing all kinds of exercises becomes problematic. The main problem is the barbell rack. It is this equipment that is often so lacking to conduct effective home workouts. But if it is so important, then why not do it yourself with your own hands.
Why do you need to make a stand yourself?
Why do you need to make a stand yourself, if you can find a decent stand that will be of high quality and practical in online stores or sports stores? First of all, a do-it-yourself barbell stand will cost three or even four times less than a store-bought one. All you need is to have all the tools and be able to use them.
Secondly, your own stand will suit all personal parameters. There will be nothing superfluous in it, and the design can suit any conditions of your own apartment.
How to make your own bench press with a barbell rack
Among athletes who engage in strength training, the most popular is the bench press. Thanks to this simulator, you can pump and strengthen muscle groups located in the chest and triceps area. However, not everyone has the opportunity and time to visit the gym, so some craftsmen make this equipment themselves. The design of a do-it-yourself bench press is no different from standard factory-made models. All you need to make it is a small number of tools and materials.
Layout
So, the decision has been made - the barbell rack will be homemade. Before starting work, you need to think through everything carefully. For greater accuracy, it is best to make a drawing. The barbell stand must be proportional. Load-bearing structures must support the entire weight; for this, everything must be calculated and plotted on the drawing. In addition, the drawing will help you avoid buying too much. Since materials are usually bought by eye with a reserve, and this is all money. What is important for a homemade stand is low price. So it is better to first draw up a plan in which the future stand should be described.
What is
In appearance, the bench press bench resembles an ordinary bench. This equipment was specially created for strength sports. In terms of design and construction, this equipment can be produced in several versions. Often there are models with several adjustable parts, special horns that hold the barbell. Also popular are benches in which the level of backrest can be independently adjusted.
By and large, a power bench or, as it is also called, a bench press bench is a unique exercise machine that combines the functionality of several sports equipment. Thanks to the use of such equipment, you can perform various strength exercises, pump up your abs and train various muscle groups using a barbell or dumbbell.
When planning to create a bench with barbell racks with your own hands, it is important to decide for what purpose it will be used.
Materials for work
You don't need a lot of materials for a stand. It will still be cheaper than in the store. So, for work, first of all, you will need two types of square-shaped profile pipes (types of rolled metal). In order to change the height and width of the rack itself, you need to insert one pipe into another, so one must be smaller than the other. The mechanism is simple: another protrudes from one pipe, and its position can be adjusted, thereby lowering or raising the level of the rod.
In order for the structure to withstand the entire load, a profile pipe of one type 40 by 40 millimeters and a cross section of 2 millimeters will be sufficient. Its length is 5 meters. The second (retractable pipe) should be 30 by 30 millimeters, 2 millimeters in cross section and 3 meters long.
Another important part is the neck holder. It will require two 6-mm sheets of steel 50 by 200 millimeters.
To make the bars, you will need a small pipe measuring 30 centimeters. Since there will be two handles, it is best to take two pipes of 15 centimeters each.
You will need a couple more bolts (act as the regulator itself). They should not be too thin, otherwise the heavy weight will simply bite them. The most optimal thickness of such bolts is 8 millimeters. Since the entire structure is made of metal, it will seriously scratch the floor and rattle. To cause less damage to the apartment and not disturb the neighbors, you need to stock up on rubber stands. These are pieces of rubber 5 millimeters thick. This device makes the entire structure more stable and, therefore, reliable.
Varieties and features of each option
There are several types of bench presses, which differ in both design features and functionality. They are horizontal and inclined adjustable. In addition, simple models of inclined benches for bench presses are often found in gyms. In such exercise machines, the inclined backrest is fixed at a certain angle, which allows you to perform a variety of strength exercises in a reclining position. However, the downside is that they can only be used for a limited number of strength training sessions. In addition, the backrest, fixed at a slight angle, will not allow you to perform the classic version of the bench press with a barbell on such a sports equipment.
Horizontal
According to their design features, horizontal benches are either folding or ordinary (non-collapsible). Such simulators belong to the stationary type of sports equipment. Horizontal benches are often equipped with special stands, clamps, and attachments. Thanks to this, they allow you to use a variety of equipment during training.
As a rule, the horizontal version of the bench press has a low level of functionality. However, such benches allow you to comprehensively use a lot of additional equipment and equipment during training. For example, on such a simulator, if it is equipped with a special block for the legs, you can develop and train muscle groups that are located in the hips and buttocks. In addition, the presence of a leg block allows you to perform twisting exercises, during which the muscle groups located in the abdominal area are actively worked.
If the horizontal bench is equipped with special handrails, then it can be used both to perform strength elements with a barbell, and to repeat exercises aimed at working muscle groups in the abdominal area (lower abs). A mandatory condition when performing strength exercises with a barbell on a horizontal bench is the support of a partner. However, if it is equipped with special racks for the barbell, then you can perform lifts with heavy weights yourself.
The average width between the racks on a horizontal bench should be about 110 cm. If, for example, the distance is smaller or larger, it will be inconvenient for a person to use the barbell during training.
Regular
Folding
Inclined adjustable
The inclined bench for the bench press is equipped with a special seat with a backrest. In this case, the user can independently change the angle of its inclination at any time. Also, such an adjustable bench press bench can be additionally equipped with racks with hinge-type fastenings and locking tongues. In addition, manufacturers equip such benches with a special chain, which limits a person’s movements during strength exercises.
The advantage of an adjustable inclined bench is that it allows you to perform a variety of elements both lying and sitting. Therefore, it is ideal for exercises with barbells and dumbbells. A special feature of this shop is the ability to:
- using various sports equipment (barbells, dumbbells);
- performing bench presses at different angles;
- use not only in gyms, but also in apartments.
For home use, it is preferable to use an incline bench press. This is due to the fact that such equipment is more compact for the home (the back can be disassembled or assembled).
The most optimal length of an adjustable bench is 1.2 meters. In this case, its width should be about 39 cm, and its height no more than 38 cm. The weight of such a simulator on average varies around 30 kg. However, it may vary depending on the design features, as well as the level of equipment of the simulator.
Closer to the point, or How to make a foundation
Almost the entire load goes to the base. It must be very strong and stable. It should also be collapsible so that it takes up less space in the apartment. So, let's start making the base of the future rack. The first step is to cut the metal profile into the required length bars. The base is the part into which a smaller (30 by 30) profile will then be inserted, which will hold the bar. It will look like a big T.
First you need to prepare all the tools. The base will need two bars 700 and 300 millimeters long. To do this, you will need a thicker profile (40 by 40). Two bars need to be welded in the same letter “T” so that 15 centimeters remain from the middle of the longer one in both directions. This design will ensure maximum stability. A hole for a bolt is drilled in a 30-centimeter block - it will adjust the width.
You need to mark the middle of the letter “T”. It is there that the next block 850 millimeters long should be welded. From this bar there will be another one, on which the bar will lie. But under a heavy load, the block can bend, so you need to weld an additional block 550 millimeters long from the base to the middle of the rack. It will serve as additional support. It is welded at an angle so that it connects the vertical and horizontal bars. At the end of the vertical one you need to make a hole for the bolt. It should be no smaller in diameter than the bolt itself.
A similar design is made using the same principle.
Manufacturing stages
Making your own bench press is divided into several stages. First you need to prepare or find a drawing of such a product on online resources. Then you should stock up on all the necessary materials and tools. The final stage involves assembling the finished product.
It is worth noting that when making a bench press yourself, you must use only high-quality materials. Otherwise, the finished product will be fragile and, as a result, unsuitable for use. The adjustment elements that will be equipped with the finished simulator must work without any jamming. At the final stage of bench production, it is recommended to additionally coat it with a hypoallergenic and special water-repellent coating, which will prevent oxidation and rust on the metal surface.
Materials and tools
The process of making a bench press with your own hands is not very complicated. To make such equipment yourself, you need to stock up on a small amount of material and tools.
Also, to make a bench, you should stock up on a profile pipe measuring 40x40 mm with thick walls. To make individual elements of such a structure, you need a steel strip and a thick pipe. The width of such a strip should be about 4 cm.
Drawing up a drawing
At the initial stage, before making a bench press, you should draw up drawings of the future product. You can do it yourself by first taking all the necessary dimensions of the components and elements from the finished product, for example, by visiting the gym. Also, a ready-made sketch (the generally accepted standard of such a bench), with dimensions and proportions already indicated, can be found on various online resources.
When drawing up a drawing, you need to take into account all the design features of the future sports simulator and accurately indicate the dimensions of the bench and its individual elements (width, height, length of racks, as well as special extensions).
Assembly
First, you need to make special racks for the barbell with your own hands, which in the design will play the role of legs of the entire frame, and also support the barbell during strength exercises. It is worth noting that such racks must be made of high-quality and durable material, since they will bear a large load. As a rule, for their manufacture a profile pipe is used, which is divided into two sections 830 mm long.
At the final stage you need to make a sunbed (bench). To make it you will need steel sheets, the thickness of which is about 2 mm, foam rubber, board, reinforcing rods, fabric. It is worth noting that the lounger can also be made of wood, which, after being installed on the bench, is covered with foam rubber and fabric. In terms of its strength, a homemade wooden bench is practically in no way inferior to its counterparts made of metal.
To make a sunbed, you need to take a sheet of metal, drill several holes in it, and using ordinary self-tapping screws, attach a sanded board to its surface. Then reinforcing rods are welded to the metal sheet. At the next stage, a sheet of metal with a board is attached to the main structure of the bench. Then foam rubber is attached to the board using glue, which will later need to be covered with fabric. In this case, it is recommended to use high-density rubberized fabric. In this way, you will be able to create a fairly durable bench that will last for many years.
How to do the rest
Before welding, you need to bend the sheets of steel so that they look like a hook. “Hooks” are welded to bars (30 by 30) 900 mm long. It turns out 2 long bars with a hook at the end. The pipe joint is welded behind the hook - the future beams. The same is done with another profile.
Every 5 cm a hole with a diameter of a bolt is drilled. Thanks to these holes, the barbell rack can adjust its height.
The height can already be adjusted, but how to change the width? To do this you will need a profile (30 by 30) with a length of 1100 millimeters. Holes are also drilled on it with a center-to-center value of 5 centimeters. Its place is in a larger profile (40 by 40), namely in the small block of the base of the letter “T”. Moving out from the base, it can adjust the width of the rack or bars.
Analysis of the exercise
The movement is widely used in all strength sports. It is competitive for CrossFit; in other disciplines it is used as a special preparatory exercise. The volume of front squats can be significant, even exceeding the volume of a regular squat, if we are talking about movement for the purposes of extreme strength training, crossfit or weightlifting.
This exercise was brought to bodybuilding by Arnold Schwarzenegger, who began his career by performing in strength sports. The movement was widely used to pump up the quadriceps before exercises like the leg press and hack machine squat became fashionable. The front squat is also convenient because it simultaneously strengthens the abs and core, which reduces the need to pump them up in your free time.
Functional purpose
For strength sports, this is a special preparatory movement that develops coordination in the squat, the skill of holding the back vertically, engaging the abs and moving the knees and ankles.
What muscles work:
With maximum muscle activation, it is difficult to work in this exercise. It requires the skill of holding your back and abs, as well as the skill of coordinated work of all muscle groups.
The exercise is not very popular among athletes because:
Front squat technique
The barbell is removed from the racks by extension at the knee joint; you should not remove the barbell with your hands and roll it onto your shoulders.
Sometimes it is recommended to remove the barbell from the racks in a straddle position, but this only makes sense for weightlifters:
Legs and feet in squat:
Front Squat If Your Arms Don't Bend - Trick | Jeff Cavaliere
Attention
Core rigidity is important for the front squat. If a person cannot assemble his abs to hold the barbell straight, he should start learning with the goblet squat and gradually progress to the front squat.
The exercise will work out better if you learn to inhale before lowering your body into a squat, and begin to stand up while holding your breath, exhaling when you go through the lower third of the trajectory. In weightlifting, it is recommended to drop the barbell onto the platform and start the exercise again if the body has fallen forward and it is no longer possible to stand up with a vertical back.
Long thigh
People with long thighs are born to deadlift. They can raise a house. Yes, yes, they are really “built” for deadlifting. The long thigh gives excellent useful leverage. In a squat, everything is completely different. The problem with the squat for these people is that they are literally unable to hold the barbell over the middle of their foot, and they start to fall forward. Look at tall guys with long legs, if you see their squat, it will seem strange to you. They will lean forward very much. Don’t think about retraining them – it’s impossible. Why? A feature of the body structure is a very long thigh.
For such guys, there are two options: spread your knees out to the sides as much as possible and use a medium-wide stance (squat in shoes with flat soles). This way you will reduce unwanted leverage and be able to squat with a relatively vertical torso tilt. If you cannot spread your knees as far apart as possible, use weightlifting shoes (weightlifting shoes).
