Making a bench for the press and bench press with your own hands

Every person should keep himself in good physical shape. As the popular proverb says: “A healthy mind in a healthy body.” The press bench is one of the most popular and sought-after exercise equipment, with which you can successfully conduct home workouts at any convenient time. Below we will talk about how to make a press bench with your own hands.

Types of abdominal exercise equipment

There are several types of abdominal exercise machines.

Typically used in gyms:

1. Typical bench for the press. This bench can be positioned at different angles. A larger angle of inclination of the board requires more effort, but at the same time allows you to achieve impressive results. Such a bench is considered the cheapest option and costs around two thousand rubles.
2. Boards with adjustable backrest. An excellent option for developing several muscle groups at once: abdomen, waist, buttocks and back. The average cost is about three thousand rubles.
3. Benches with a curved back. Training with this bench takes place with an increased level of load. These machines are mainly used by advanced athletes who have been training for several years.
4. "Roman" benches for the press. They are considered the most “advanced” type of simulator. Allows you to pump up your abdominal muscles with your legs raised. With constant training you can achieve beautiful relief.

The press bench has virtually no disadvantages. It is worth considering that it is extremely difficult for tall people to choose a board that matches their individual body parameters.

Benefits of using a bench

Having purchased or made a bench yourself, you can begin your first active training.

Advantages of using an ab bench:

1. The ability to control your every move.
2. With the help of special controls, you can increase or decrease the loads when required.
3. Performing exercises on a bench with additional weight is much safer.
4. Regular workouts become not only more convenient, but also several times more productive.
5. There are many more types of exercises you can perform on a bench press.

Using this type of equipment in your arsenal, you can make progress quite quickly. It won’t take long to get sculpted abs and a pumped up body. Using a bench you can perform many more exercises, including dumbbells and barbells.

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.

Types of home exercise equipment

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 hyperextension 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.

Erroneous design of a transformable sports bench

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.

Buy or make it yourself

To perform a bench press at home, you simply cannot do without a bench. There are two options - buy it yourself or make it yourself.

Purchase in store

Buying the necessary equipment at any sports store is not difficult.

Advantages of buying a bench in a store:

• availability. Having purchased a bench, you only need to install it at home in a suitable place;
• time. It will take no more than 2-3 hours to purchase and install the bench.

Despite the obvious advantages, there are several disadvantages that should be noted.

Minuses:

• high cost of equipment. Very often there is an overpayment for the manufacturer's brand;
• inability to select individual parameters for yourself. Basically, bench press benches are produced in a standard configuration - if the athlete is tall, then it will be difficult for him to choose the necessary bench for himself.

When it is not possible to buy the necessary projectile in a store, you can make it yourself.

DIY making

Almost everyone, even a novice master, can make a bench press at home.

Pros:

• you can choose any parameters of the bench based on your physiological characteristics;
• money. Making a bench yourself is less expensive than buying it in a store.

This choice is suitable for those who do not have large finances or do not want to spend a lot of money in the store.

Flaws:

• time. It will not be possible to make a bench in 1-2 hours; you will have to spend about a couple of days on it;
• tools. If you don’t have the necessary tools in your home arsenal, then it’s impossible to make a bench yourself.

In fact, the store-bought and home-made versions are not much different from each other. If you make the simulator yourself, it will be in no way inferior to the store-bought version.

Criterias of choice

Home workouts should be safe first and foremost. You need to be very careful when choosing a bench press in a store.

Particular attention should be paid to the following parameters:

1. Quality. The structure must be made of durable material. It is important to pay attention to the reliability of fastening parts and elements. It is not recommended to purchase exercise equipment with narrow racks, otherwise the load may be distributed incorrectly.
2. Compact sizes. Fixed benches are reliable and have good stability. But not every person has the opportunity to allocate a permanent place for this simulator. Folding models allow you to correct the situation. When purchasing this type, you should pay attention to the quality of the folding and transformation mechanisms.
3. Functionality. Horizontal benches, as a rule, have limited opportunities for exercise. To increase the versatility of the sports equipment, you can supplement it with the following elements: footrest, parallel bars, handrails, stand with safety stops.

The Press and Abdominal Power Bench is a great machine for working with dumbbells and barbells. For comfortable and productive training, it is recommended to choose the length of the bench so that your head does not hang down during exercise.

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.

How to make a bench with your own hands

If you have the desire and opportunity to make a bench press yourself, then no obstacles or difficulties should arise. Before you begin the process, you need to choose the correct bench press bench dimensions, but you can use your own parameters.

Drawing

The figure below shows the dimensions of three-legged exercise machines for people of average height. On the left is a multifunctional exercise machine that has a removable desk, as well as hand and foot levers.

On the right is a simple compact one. The height above the floor must be selected individually, based on growth characteristics.

Required tools and materials

Making a bench takes time and patience.

You will need the following materials and tools:

1. Profile pipe.
2. Welding machine.
3. Bulgarian.
4. Roulette.
5. Steel strip.
6. Vise.
7. Drill.

If you don’t have the appropriate tools at home, then it’s better to buy a press bench at a sports store.

Frame making

To work, you need to take a pipe with a diameter of about 2 cm with a maximum thickness of the walls. In some cases you will need to use a steel strip.

Step-by-step description of actions:

1. Make two sections of pipe, each 83 cm long. These sections will serve to support the rod. On one of the segments, take a measurement of 34 cm and mark it with a simple pencil. Mark the second one in the same way.
2. Make a segment of 52 cm. This segment will connect the first two pipes to each other at a height of 34 cm.
3. Cut another element 34 cm long. This is the leg on the reverse side.
4. Cut the element to 97 cm. Combine the front and rear supports into the overall structure using a weld.
5. Make extensions under the legs to evenly distribute the load on the floor surface. Under the back - 30 cm, and under each front - 22 cm. All joints need to be welded.
6. Using a steel strip vice, you need to bend 2 identical supports. Outwardly, they should look like the letter J.

At the very end, you need to make several holes in the structure, each of which will have a diameter of 1 cm. The rods will go into these holes. Their exact location is 16 cm from the center of the beam. Using the same principle, you can make a dumbbell rack with your own hands.

Attaching the bench to the frame

Before we move on to attaching the bench to the frame, it needs to be made.

To work you will need:

• sheet steel 2 mm;
• Bulgarian;
• roulette;
• door hinges;
• welding machine;
• cut board;
• knife;
• foam;
• rubberized fabric;
• machine;
• reinforcing rod without ribs.

At the beginning of work, you need to cut 2 steel sheets - 35*16 and 35*94. The first one needs to be fixed with a weld; it should protrude only 1 cm beyond the pipe.

To fix the second one, you should take a steel door-type hinge. Weld the hinges with one plane to the pipe, and the other to the steel plate.

Further:

1. On the reverse side, make an indent of 10 cm, attach 2 ribless reinforcement rods 30 cm long.
2. Place a sanded edged board or chipboard on top, which will protrude 0.5 cm in each direction.
3. Secure all joints between metal and wood using self-tapping screws.
4. Place foam rubber on top and cover with rubberized cloth.

The shop is ready. Now you don’t have to be afraid of any unpleasant surprises while doing the exercises. This system can easily support more than 1 ton of weight.

The second version of the projectile for the Swedish wall

A nailed round timber for holding with your feet.
You can make a simulator without a board on which the athlete lies. The following materials are required:

• board 30 cm wide and 100 cm long;
• 2 wooden lintels;
• material for fitting;
• pipes for the frame and arm holders, you can use square ones.

Similar products are sold in many sports stores. They are easier to assemble than a Roman board or regular ab machine.

First, a rectangular frame is assembled; curved hooks are attached to the edges along the long side for fastening to the wall. From the point of their connection, pipes for the arms are welded and attached at an angle to the elongated frame strips. Round holders are installed 15-20 cm from the edge under the length of the arms.

A board for the back is attached with bolts in the center of the frame, and small covered boards under the forearms are attached to the perpendicular crossbars, so that the athlete can exercise comfortably.

It is necessary to cover the boards before installing them on the frame. All metal corners must be plugged with plugs. It is very important that the structural elements in contact with the hands are round.

Improved bench model

The bench can be improved - for example, by adding bars to it. This will provide an opportunity to additionally load the muscles of the chest and triceps.

Materials and tools

In order to install parallel bars onto an existing bench press, you don’t need a lot of tools.

The following materials are needed:

• bars;
• welding machine.

That's all. Installing beams is not as difficult as it seems at first glance.

Assembly work

It will take 20-30 minutes to weld the bars to the bench press.

Necessary:

1. Get a welding machine and a special mask to protect your eyes.
2. Weld the beams to the bench.

The improved bench model is ready. Now there is an opportunity to diversify your home workouts.

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.

Making a wooden Roman bench

Even a novice craftsman can make a wooden Roman bench. It will require bars and boards. If boards are not available, then a regular sheet of plywood will do.

This simulator is performed according to the following principle:

1. You will need to take a bench of suitable size, which can be made from one wide board with a thickness of 3 to 5 cm.
2. You need to purchase two vertical stands. Their cross-section should be about 50x50 mm, and their height should be 1 meter. From the edges of each rack you need to make holes with a diameter of about 3 cm, into which you then need to insert the edges of the crossbar for the legs.
3. To make a crossbar for the legs, you should take a round beam 1 meter long and about 3 cm in diameter. The edges of the crossbar must be inserted into the holes.
4. You will need a support beam 1 meter long and with a cross section of 50x50. It will connect 2 racks; you need to secure it in the middle.
5. The support you will need for the seat. With its help, the backrest is secured to the crossbar. It can be made from timber or boards with a width of 3 cm. The length of the support should be slightly shorter than the seat.
6. Stiffening rib. The seat will be more reliable if stiffening ribs are used for reinforcement. From below to the back you need to attach a rib made of thickened material.
7. When assembling the structure, you should use ordinary self-tapping screws.

The main disadvantage of this simulator is its bulkiness. It will not be possible to install such a structure in small apartments.

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.

Hyperextension benches

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, or do press exercises with a weight, also sitting on a special bench, on the right.

Special benches for sports exercises

Note: drawings of a hyperextension bench 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.

Bench drawings for hyperextension exercises

Covering boards and seats

The covering of a homemade exercise machine must be made of two layers so that it wicks sweat away from the skin.

What you will need to create the sheathing:

1. Microporous rubber with a thickness of 12 mm.
2. Sintepon with a thickness of 8 mm.
3. Denim.
4. Furniture foam rubber with a thickness of 7 mm.

Rubber fabric should be glued to the base using Moment glue. The remaining layers of sheathing need to be tucked under and secured with an ordinary stapler. The disadvantage of such cladding is that it needs to be changed once a year for reasons of sanitary and hygienic standards.

Assembly work

Well, now let’s proceed directly to assembling the unit. In most cases, it makes sense to make a front post with a height of 50-80 cm. 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.

Useful tips

A bench press will help every athlete conduct successful workouts at home.

To make your classes more productive, there are some useful tips:

1. When performing exercises, technique should be given first place. It is better to sacrifice repetitions and approaches, but do everything strictly according to technique.
2. When performing a bench press, you should take 4 seconds to lower the load and 1-2 seconds to lift it. In this way, you can not only increase strength indicators, but also noticeably increase muscle volume.
3. If you feel unwell, it is better to postpone the workout to the next day. Training should be carried out in a cheerful and healthy state.
4. Rest. It is not recommended to train on a bench for abs and presses around the clock. You need to devote 3-4 days a week to training.

There is nothing complicated in making a bench press. The main thing is to apply strength, energy, find the necessary schemes for work and add a little ingenuity.

see also

Comments 33

The weight of the pillow may become loose (left and right). Or maybe not)))

And for this case it rotates around its axis! So nothing will get loose!

Until recently I wondered why there was a bench on the press? To press the bearings out of the hub while lying down, or what? ))) And that’s what it is (!) Well then, good luck to you!

)) Ahah. I was thinking in the wrong direction.

Skillful fingers! The workmanship and color scheme are super!

It turned out very well for the house. And the main incentive is that he made it himself. Due to problems with the spine, I did hyperextension.

Well done, the sizes wouldn't hurt. If possible))

I want to make a slightly different design. But if I can’t handle the idea, I bookmarked it.

Excellent performance! I would just make it collapsible, but if space allows, it’s more reliable!

I had the same thought)

Well done, my wife has been asking me to do the same for a long time, I’m lazy now. (www.drive2.ru/b/1886337/)

Cool, who would bamboozle me like that)))

Take it. I'll give it away not expensive))

Yeah, you'll send it in an envelope)))

It's normal, I pulled the skin in some places.

It didn't turn out bad! Thing!

Everything is good! I'm overgrown with fat, I'm thinking of welding a bench like this and another type of Scott bench. I saved your post, I’ll post it later)

Great bench! Below on the other side (where the head is) make 2 more rollers so that you can use it as a bench for hyperextension! Actually there will be a bullet!

Fuck the troubles) It’s easier to buy a 3in1 horizontal bar

You, of course, are great, but those huge evil guys say that on benches like these, your legs and back are strained more than your abs. They're probably lying.