How to make a press bench with your own hands. How and from what to make a bench press yourself. Required tools and materials

Developed shoulders and textured pectoral muscles have always been considered advantages of the male figure. But athleticism is simply at the peak of popularity today. And crowded gyms - the best for that proof.

The beauty of the Hellenic heroes inspires or with such forms it is easier to conquer a woman’s heart - everyone has their own motivations for building muscles. But, without a doubt, strong muscles inspire respect and increase self-esteem.

In addition to physical perfection, it also means strength and endurance, and most importantly, health. And it’s not at all necessary to work out in a gym. The main men's exercise - the bench press - can be performed without crossing the threshold of your own apartment. You just need to purchase a weight bench. The effect of home exercises is comparable to training in the most prestigious gym.

Purpose and benefits of use

bench press allows you to specifically strengthen the pectoral muscles

The full name of the machine is “bench for bench press”. This exercise is included in the basis of strength training in powerlifting and bodybuilding. It is also basic for beginner athletes; it is performed with free weights - dumbbells or a barbell. Bench presses develop, pump, and both deltas.

The choice is difficult, but the result is worth it

The athletic bench for performing the bench press is a horizontal bench-bed, equipped with devices for installing additional sports equipment.

The models differ in their functional content and set of adjustments; the same parameters determine the price.

The range of sports benches is varied. When choosing sports equipment for your home, you need to proceed from the conditions of three maximums:

• maximum capabilities of the simulator;
• maximum benefit and positivity from classes;
• maximum security;

When using at home, for reasons of ease of storage and transportation, it is better to purchase folding structures.

Bench selection criteria

Only if you choose a good bench can you competently perform standing presses and deadlifts

Key parameters to pay attention to:

width and length: the bench primarily supports the spine and head, it should not be wider than 32 and narrower than 25 cm, longer than 1.25 and shorter than 1.20 m, you need to focus on your own feelings of stability of the position of the body and head;

backrest tilt: to load more muscles, it is rational to purchase a bench with a movable back (adjustable tilt down and up) - from -20 to +40 degrees, then the height of the stand for the barbell must be adjustable;

height: are based on the distance between the ankle and knee joints, the length of the lower leg usually fits into the standard bench height of 40-45 cm.

The seat should be at knee level, and your feet should rest firmly on the floor for safety in case the barbell moves to the side.

your own weight plus the planned weight for the bench press multiplied by 1.5 or 2 - this is the number that they focus on when looking at the characteristics of the equipment.

weight: lightweight benches are usually unstable.

upholstery: The medium hardness of the filler is the most gentle on the spine when lifting weights; the wear-resistant coating lasts longer.

Bench equipment

The effectiveness of training directly depends on design features bench press

Stores sell benches both as a separate item and combined with racks. When bench pressing dumbbells, a rack is not needed; for a barbell, a rack is required.

Barbell stand.

Represents technical device of two connected vertical supports. Necessary for working with heavy weights, Serves as a bar holder when changing discs.

The design may include simple hooks for a barbell or steps with fixation of several height positions. On selected models bars are provided for and relaxing the spine after deadlifting.

An important detail is the presence of safety stops that prevent the iron from falling onto the chest.

This is the key to the safety of an athlete training alone. If you plan to perform exercises with weights under the supervision of a belayer, you can buy a rack without these elements. The adjustable height of the stops and the rack itself add variety to the training - it becomes possible to press with a limited range of motion.

A useful option is the variable size of the rack horizontally, so you can squeeze the barbell with a grip of different widths.

Leg flexion-extension block. A useful additional device for shaping the gluteal muscles and calves.

Butterfly block. A questionable device that interferes with the full performance of bench presses.

Emphasis for the partner. A soft safety stop will prevent you from falling forward when assisting in the bench press.

Which is better: collapsible or monolithic design

The bench press bench is available in two versions:

Monolithic. This is a single welded frame on which the bench and stand are attached. Use at home is inconvenient. But if space allows, for the comfort of performing exercises, it is advisable to choose options where the distance between the rack supports is greater.

Collapsible. The ability to detach the bench from the rack allows you to expand the boundaries of the use of sports equipment. Squats with a barbell and dumbbell rows will become available. Again, disassembled storage will save useful space in the room. After training, you can always lean the exercise machine against the wall or put it on the balcony. Rigid bolts connecting the individual parts ensure easy assembly and disassembly of the structure. In expensive models, the racks are retractable (telescopic).

It is believed that the simpler the simulator is, the more reliable it is. You shouldn’t fall for Chinese inventions like “ten in one”. Such versatility will not provide the required reliability and quality of work on the simulator. Extra elements will only increase the risk of all kinds of breakdowns.

A rational option might be to purchase a bench and stand separately.

The main thing is that the locking mechanisms are simple and durable.

About the care and maintenance of the simulator

do not overload the simulator

With careful handling and compliance with operating conditions, the simulator can last a long time. Even with round-the-clock operation, the period will be more than 10 years.

But the service rules must be followed:

Transportation in original packaging for protection from precipitation and mechanical loads.

Storage at a positive temperature of 10-35 ° C, humidity 50-75%.

After being in a cold or damp room with the formation of condensation on metal surfaces, it is necessary to maintain at room conditions 2.5-4 hours, after that start assembling or directly training.

Installation on a non-slip, flat surface, leaving half a meter of space around.

Use of rubber mats to reduce vibration.

Do not overload the simulator. The maximum load capacity is indicated in the instructions in the specifications. Otherwise, the fastening assembly parts will not hold up, and the welds will separate. The person will inevitably be seriously injured.

Powder coating of metal parts prevents corrosion more reliably than an enamel layer.

Popular samples for home use

Officially registered manufacturers of sports equipment are guaranteed to produce high-quality and reliable products. You can trust them with your health and safety.

Manufacturers	Name	Equipment	Price
M. B. Barbell Russia	MV 2.06 Bench-rack	3 positions for the bar, steps for the partner, rubber thrust bearings, without stops;	18000-21500
Rekord	Rk-02 Bench-rack Rk-01 Bench-rack 1.5 year warranty	3 levels of position for the bar, without stops, max load 270 kg, weight 25 kg; 3 levels of position for the bar, adjustable stops, max load 270 kg, weight 35 kg	6990
Carbon Germany/China	Carbon MB-50, bench with stand, 1 year warranty	Adjustable stand, backrest angle, 2 additional blocks, max load 140, weight 17 kg	13990
Oxygen, Germany/China	Oxygen Boston Ш bench with rack; 1 year warranty	Multifunctional: barbell, butterfly, leg and abdominal training, max load 210 kg, weight 28 kg	15890

A note to the homemade master

Making a simulator yourself is not very difficult. Having a drawing, a standard assortment (pipes, angles), a welding machine and several bolts to stop the moving part of the racks, it is easy to mount a reliable frame for the future projectile.

For a sun lounger, ordinary plywood is suitable. It is upholstered with strong artificial leather, having previously placed a softening layer. It is advisable to reinforce the foam rubber with a layer of padding polyester, otherwise it will quickly wash out.

How to make a bench press with your own hands (video instructions):

The male torso in the form of an inverted triangle looks attractive, but it is also an indicator of a powerful immune system. Representatives of the fair sex do not need such body geometry, but training on a bench press will benefit them too. Developed pectoral muscles will add expressiveness to the female form.

Every person wants to be in good physical shape, look cheerful and confident. However, to do this, you should constantly monitor your figure by training and performing a number of physical exercises. In this case, the press plays a very important role, since the abdominal muscles give a person slimness and beauty, as a result of which many people think that a home-made press bench would be a very good structure for effective exercise.

It turns out that today it is not at all necessary to go to the store and buy expensive sports equipment, since each person can build it themselves. To do this, you only need to have a little skill in handling building materials, as well as the ability to read design drawings. It is also important to note that there is nothing complicated in this design, but the projectile must be strong and reliable, so all stages of work should be approached very carefully.

Simple bench for abdominal training

So, in this picture we can see a not very complex, but quite effective apparatus on which you can perform exercises that will allow each person to strengthen the abdominal muscles in the shortest possible time, achieving relief and beauty. To construct it, you will need a wooden board, 25 cm wide and 90 cm long, with a thickness of at least 3 cm (with a smaller thickness, the board may simply “play” under you, as a result of which the effectiveness of the exercises will be much lower). Please note that this part of the bench should be thoroughly dried and also treated with an antiseptic composition to preserve all its strength properties. After this, we proceed to the construction of the frame of the simulator, which is best made from metal pipes. They can have either a round or square cross-section of at least 45-50 mm. By constructing everything as shown in the figure and using several fasteners, you can get a fairly good projectile.

Using this drawing, you can make a slightly improved press bench, equipping it with a mechanism for adjusting the angle of the board. In addition, more comfortable leg clamps can also be provided here. All elements are clearly visible here, and, most importantly, the fastening systems. Using a grinder or welding machine We cut the supporting pipes to the required length, and then use welding to fasten them together. After this, you should drill to secure the metal footrests in them. Please note that several technical holes should be made here so that it is possible to adjust the position of the projectile depending on the required load, as well as the physical characteristics of the person. You should also remember to carve a wedge from a steel rod that will hold the adjustable elements of the projectile at the angle that we need.

Bench as part of a wall bars

If you have a wall bars, then the task is even simpler, since here you can only get by wooden materials. In Fig. 3 you can clearly see what size board you need to take, as well as how to make all the necessary fastenings with your own hands. Comfortable wooden handles this projectile will best facilitate the implementation of all necessary exercises for the press. At the same time, it is important not to forget that all wooden structure should be thoroughly sanded and coated with a special varnish mixture to protect it from moisture and destruction.

A very good version of the abdominal exercise machine can be seen in Fig. 4, which is not only highly reliable, but also has good stability. Here we can see the following elements of the system:

• two racks of different sizes with legs welded to them;
• central cross beams that connect the back and front, and also serve as the basis for the wooden board (seat);
• direct seat;
• horizontal foot rests with soft cushions.

It is best to weld all existing elements (except adjustable ones), but if you do not have a welding machine, it is quite possible to strengthen them using bolted connections. At the same time, the quality of the constructed bench will be no worse, and in some cases even better, since at any time you can disassemble it for transportation to another place.

It is important to consider that before performing work you should mandatory draw up a drawing that reflects not only the elements and fastenings of the entire structure, but also the dimensions of the parts. In addition, all elements should be cut and adjusted very carefully, since not only the quality of the work performed, but also the durability of the finished projectile depends on this. In order for the legs to be stable, you should take a rectangular metal pipe with a width of at least 5 cm and a length of at least 55 cm, since this is the only way to ensure a good and stable position for the future bench. Needless to say, all work should be done very carefully, achieving complete symmetry not only of the right and left sides, but also of the front and back.

In conclusion, it should be said that for greater comfort, a wooden board for the press should be upholstered with soft foam rubber, over which a pleasant and wear-resistant upholstery material should be stretched. After this, you can be rightfully proud of the work done!

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

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

There are different types of bench press:

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

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

The features of this simulator include:

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

Buy or make it yourself

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

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

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

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

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

Selection criteria

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

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

DIY bench press step by step

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

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

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

Drawing

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

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

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

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

Preparing everything you need

According to the drawing, the working material is prepared:

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

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

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

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

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

Instructions for making a lounger

To make a bench rest you will need:

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

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

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

Modern life, on the one hand, deprives a person of most natural physical activity; on the other hand, it throws bundles of psychological and emotional loads at him. Therefore, keep yourself in good condition, at least physical fitness absolutely necessary for everyone. 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.

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. With him, things reached funny points: when Bohr was awarded 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 with your own hands using a reasonably chosen model. physical development, and then based on it - home exercise machine. Those who intend to prove themselves in sports or bodybuilding by working out on 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 it’s sometimes a long way from a well-equipped gym.

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 in this case This means not 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 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.

Erroneous design of a transformable sports bench

Note: common mistake when self-production transformable sports benches - their implementation according to the power scheme, as in Fig. 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, you can do hyperextension on big ball, or just on the mat, but best results 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 in the center, and for “advanced” beauties to do the press with a load, also sitting on a special bench, on the right.

Special benches for sports exercises

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.

Bench drawings for hyperextension exercises

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.

Dimensions of home exercise equipment for people of average height

On the right is a simple compact one. The height of the bench above the floor is selected individually, based on measurements from the heel firmly planted on the floor to the inner bend 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.

Sports shop frame

On to the next rice. – inclined bench for the press. Due to its compactness and usefulness, it wouldn’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. Foot rests – 10 mm rod with threaded ends, rubberized to the required 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.

Drawings of an incline bench for the press

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.

Compact weight bench

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.

Bench with desk for weight training

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.

Home exercise machine and transforming bench for it

On to the next 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 45-degree link. 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.

Simple three-legged home exercise machine

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.

Full-featured home exercise machine

More about the barbell

As already mentioned, a barbell that is not supported by weight can cause severe injuries, even fatal. 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 in the countryside or in country house from leftover building materials.

Drawings of an inclined wooden bench for the press

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.

Wooden home exercise machine

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 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 using Moment glue or hot melt glue from 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.

About the technology of work

It is not the scope of this publication to describe the technological details of manufacturing benches for physical exercise. However, even if the reader is a good mechanic and welder, it is necessary to give an idea of ​​how to make a home gym with your own hands. Therefore, we offer a video course in 3 parts from the author, who made himself a very good simulator, as they say, from scratch in every sense:

Video: do-it-yourself simulator, manufacturing
Part 1

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 that there is only one option - to get to work yourself.

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, should have all of it. the necessary qualities, namely practicality, compactness and reliability. The last one 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 that will be spent on various materials, it 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 in the 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.

Do-it-yourself 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 finished.

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.