How to make a bench press with your own hands, useful recommendations. Homemade barbell rack made of wood Homemade dumbbell rack

Squat racks are a necessary attribute for safe and convenient work with a barbell in the gym or even at home!

Typically, the most commonly used device is the barbell squat. It will be enough to add a bench to the racks in order to get a full-fledged sports bench for performing bench presses, however, the supports in this case should have a small height so that it is convenient to remove the apparatus during the exercise.

In addition, the design can be used to perform the “military press” and other variations of the press in a standing or lying position. In general, racks can be called a universal training device, moreover, which you can make yourself.

Types of racks

To perform strength exercises, as a rule, two main design options are used:

squat racks;
safety racks.

The first option consists of two frames connected to each other. The long side of each of them is equipped with several stops that hold the neck of the projectile. If difficulties arise while lifting with weights, the athlete can use the limiters at the bottom of the frames.

Squat racks are identical to the design described above, with one difference - they are not as high and are more suitable for squats with the apparatus on the shoulders.

A variant of racks with separated frames without a connecting element is used, although not so often. This option is not the most successful due to the increased instability of the structure. When working with such a device, it is important to ensure that when the projectile returns to the starting point, the frames are symmetrical with respect to each other.

Moreover, a base that is too light can lead to the projectile falling and, as a result, injury. The only solution in this case may be to strengthen the racks - using bolts with which the structure will be screwed to the floor.

In order to avoid problems when working with racks, it is better to make them in the form of a solid structure based on the telescopic racks themselves of a relatively small height. The main disadvantage of the device may be the proximity of the connecting beam to the athlete’s legs in a position where he needs to remove the apparatus from the racks. Therefore, if you plan to make the structure yourself, place the cross beam a little further.

Approximate diagram for making racks

Before you start making a reliable, practical and convenient design, choose the option that suits you in the gym and take the dimensions from it. Prepare your supplies and begin the manufacturing process.

Connect the profile pipe to the channel (use a welding tool) without using bolts. The welded structure will be more durable and reliable. As for the number of holes in the frames, you can make them based on personal preferences - along the entire length, for example. The last hole should be at your height.

To make projectile holders, you can use a metal strip of a convenient width: from 4 cm to 8 cm or more. Its thickness is about 3 - 4 mm. The optimal width of the strip is 6 cm. Cut the strip to the required dimensions according to the drawings, and then clamp it in a metal vice so that its upper part protrudes by 10 cm.

When choosing a profile pipe, try to choose products with the thickest walls possible. The best option is a pipe with a thickness of 3.2 - 4 mm. Due to this, it will be possible to reduce the backlash, the racks will be more stable. Keep in mind that the thickness of the profile pipe affects its cost.

In order to make barbell squat racks, you will need the following materials:

Channel length 2.4 m (8x4 cm)
Profile pipe 1.8 m (5x5 cm)
Another type of profile pipe with dimensions 4 x 4 cm, length 2.4 m
Metal strip 0.4 m
Pins 0.5 m long

To insure yourself against shortages of materials in the process of making racks, round off the above dimensions by a few centimeters, working with a margin. If you have the opportunity and desire, in addition to racks for squats with a barbell, to make several more useful structures for training, then purchase more profile pipe - it is this that is the basis for most home-made structures in strength training. The same power frame is made on the basis of a profile pipe.

Please note that squatting with a barbell on racks without depth stops can cause injury! That is why we strongly recommend making structures with side bars or pins at the height of the simulator for safety.

It is worth considering additional design options for squats with a barbell - with supports in front, on which you can sit down without being able to stand up, and put the barbell down. Improving the design in this way is not difficult at all. It will be enough to weld two profile
pipes of the letter “L” in front on each side.

If possible, try to get access to basic rack drawings, which you can try to get from a machine builder or even do it yourself. Having basic drawings at hand, you can easily change and improve the design depending on your personal needs.

Let us add that by modifying the devices in this way, you will make it universal and be able to provide it with the functions that a power frame performs. But remember that homemade squat racks, even the best ones, can never become a worthy alternative to a cage. That is why it would be much more logical to spend time and energy on making a high-quality power rack, with the help of which, in addition to squats, you can safely work on a number of exercises.

The article “” has already described in detail the process of how to make a bench press with a stand for a 2-in-1 barbell at home. That is, the stand itself (stand) and the bench for the press are one whole. This is the simplest option, not taking into account the possibility of not doing a rack at all and putting the barbell on the floor between approaches, which is very inconvenient and difficult, especially without a partner.

Here we will consider another option for what a homemade bench press can be. This time we will show you how to make barbell racks with adjustable height and separate from the bench. Plus, this bench press bench according to the drawing will be equipped with a leg grip tube, which will make it possible to use it for various other exercises, for example, pumping the abs or performing triceps extensions.

In principle, everything can be freely combined and your homemade bench press bench can be either one whole with a stand (2 in 1) with adjustable height, or, on the contrary, separate parts with a fixed and non-replaceable height. It may also contain a tube for gripping with the legs, and be without it. But it’s up to you to decide, but now look at what should happen in this option (Fig. 1): Fig. 1. Homemade bench press bench and barbell rack with adjustable height

Homemade Bench Press

Rice. 2. Drawing of a homemade bench for bench press

In the figure, the upper number indicates the part number in the table, and the lower number indicates the number of such parts. Of course, the covers for the pipes are far from the most necessary part here and you can do without them.

This homemade bench requires approximately 3.2 m of square profile steel pipe - this is its most expensive part. The fastenings with which the board is attached can be made simpler (Fig. 3). Rice. 3. Simplification of fastening

This simplified mount simply needs to be attached through the 2 middle holes to the pipe, having also drilled it beforehand accordingly. Now, let's move on to how to make a homemade bench press barbell rack with adjustable height (Fig. 4). Rice. 4. Drawing of a homemade barbell stand

It’s similar here - the top number denotes the part itself, and the bottom number to which it is attached. As for the rectangular profile pipes, which are shown in the figure, it will be much easier to find them with a metal thickness of exactly 2 or 3 mm than 2.6. It is advisable to use 3 mm for reliability; the difference in price will be approximately 1 USD. more expensive per meter, but you need less than 1.5 m of them for both homemade rod racks. The main load will still fall on square pipes, and it is worth trying to find them with a metal thickness of more than 4 mm, although they are more often found with a thickness of 3.

Holes for wedges can be drilled according to the drawing below for each of the pipes (Fig. 5 and 6). Rice. 5. Holes in the outer pipe Fig. 6. Holes in the inner tube

As you can see, only 2 holes are made in the outer pipe (40 x 40mm), and 8 in the inner one. But their diameter, as well as the distance between them, is no longer so significant. Here it is already possible to do it differently (fewer holes in the inner pipe or a larger diameter), but it is important that the diameter of the holes for reliability is not less than that in the drawing. And if, for simplicity, we fix the height of the rod stands with one wedge on each, then it is desirable that the thickness of the holes, like the wedges, be at least 2 times greater. In this case, of course, it is not necessary to make 2 holes in the outer pipes. Rice. 7. Wedge drawing

The wedges, of course, for convenience, can be made thicker and one for each rack, and not 2, as in the drawing. But if you make them from a nail, which is probably the easiest way, then you can choose 200 weave. There will be a thickness of 6 mm, as in the drawing, and the length will be enough. But in this case, it is better that each homemade barbell rack contains 2 such wedges. If you want to use one at a time, then choose something thicker.

As for the holders, you can make them as in the drawing (Fig. 8). But for simplicity, you can replace them with stags welded from thick steel reinforcement in the form of the letters “Y” or “U”. But if you have a sheet from which you can cut, of course, it’s easier to do so. Rice. 8. Drawing of a rod holder.

How to make the bar itself or learn in more detail about all the other parts involved in this version of the homemade bench press and barbell racks can be found in the aforementioned article "". Where is the easiest way to find materials and what other simulators should be made for a home gym, find out in the article "

The bench press is a very common gym equipment that is very popular among many athletes. A visit to the gym is impossible without training using a bench press.

There is such a bench in every gym. It should be as convenient and practical as possible, then the athlete will be comfortable on it and perform specific training exercises.

It is not necessary to buy a special bench for bench press, you can make it yourself. Having built a bench for the bench press on your own, you can play sports at home and safely organize any training process at a convenient time.

Bench press bench sizes have their own characteristics. A bench press bench must meet certain parameters. The back of the bench should be easily adjustable, have strong locks, and the angle reaches a maximum value of 90 degrees.

Special retractable racks can be used for squats.

There are many ways to create a bench press bench, but in general, many benches may be outdated in design.

Let's try to figure out a simple option for creating a bench press bench with your own hands.

You can make a standard bench press bench, consisting of 4 supports with a regular board in a horizontal position. Such benches can be found in many gyms.

You can easily take measurements from such a bench right in the gym. However, after analyzing the design of this version of the bench, it becomes clear that the bench of four supports is quite voluminous and has a lot of weight.

We offer a bench option with three supports. It will consist of two supports at the back and one at the front. This version of the bench will be the most optimal for creating it yourself.

Of course, if the bench press is heavy or bulky, it will not be worse than light and small. But, one way or another, many of its details are unnecessary and superfluous. This also needs to be taken into account when assembling such a sports bench yourself.

In gyms you can see a picture where, for bench presses at an angle, there is a bench next to it with a special inclined board. This method will be perfect for buildings where there is a lot of free space.

For home use, this option will not be entirely appropriate, since it will take up a lot of space. Therefore, it is very important to think in advance about the compactness of the future bench.

Therefore, we will try to create a light and reliable bench.

Bench press drawing with dimensions

To build a bench press bench yourself, you need to understand the drawing and dimensions. Therefore, we will analyze the bench press bench drawing with dimensions.

The frame of the future bench press should look like this:

The frame structure is created from a special profile pipe and has the following dimensions: 4x4 cm.

The elements of the barbell racks are created using a strip of metal, the optimal width of which is 4cm.

At the final stage, it will be enough to secure narrow plywood, which should be approximately 30 cm wide.

Bench press drawing:

It is fashionable to easily build a bench equipped with a very ordinary adjustable backrest.

It is necessary to select another support profile pipe 4x4cm with thicker parameters, for example, 5x5cm, this is necessary in order to make an attachment.

For subsequent explanations in the photo illustration, I will use this method of bench press, namely, with a support profile pipe with parameters of 5x5 cm.

You can use a more simplified version of the bench, which is described above, if you do not want to create an additional attachment for the legs.

To create a backrest with an adjustable function, you will have to attach a metal ring to the frame of the bench using a welding machine.

Since the board will be installed to an adjustable metal structure, in this case there is no need to create three holes in the bench.

We make a special frame using a profile pipe with dimensions of 2x2 cm.

In the tilt position, the bench has a backrest that rests on a metal beam, its diameter is approximately 20 cm.

It is installed in a pre-prepared hole, which is located in the bench posts (as shown in the photo illustration above).

The required number of such special holes should be four, the diameter of the holes should be 24 mm. To ensure that the holes match, it is recommended to drill them separately from different sides, but not all the way through!

As a result of all actions, four holes should be formed in one rack, on 2 sides there are eight holes each, on the second there are exactly the same number, for a total of 16.

It is very easy to make such special holes using a simple drill, this is in the case when a drilling machine is not available.

It may immediately become unclear to many why such a back is called simple. The fact is that it is characterized by only five provisions. The design features of the backrest allow a maximum tilt of 45 degrees.

You can make an inclined bench with an adjustable back and also racks.

In order for the backrest to be as functional as possible, a special structure should be installed in its middle part. Such a structure can rest against the bottom of the bench.

In this case, there is no need to make holes all the way through.

The special design made has many more holes. It is possible to select the required angle of inclination using a pin. The position of the support can be changed, as a result the angle of inclination will increase.

Incline bench for bench press drawing with dimensions

The design of an ordinary bench with an incline is fixed with a pin; closed or simple nuts are used for fixation.

Bench back frame, drawing:

We will need the following fasteners:

1. Wide washers 2 pcs.

2. Closed nuts 6 pcs.

3. Pin 2 pcs.

4. Small pin 1 pc.

5. piece of protective pipe 1 pc.

We make retractable racks.

Retractable racks are a required design. Retractable racks are created from a profile pipe with a dimension of 3x3 cm.

To ensure that the racks are as practical and reliable as possible and do not wobble, it is recommended to purchase a professional pipe.

Back upholstery

It is necessary to prepare the plywood and cover it with leatherette. The plywood should be approximately 10mm thick.

Board drawing:

Leatherette should be cut using scissors. For small plywood, it is recommended to make a piece measuring 44x32cm, for larger plywood - 92cm is enough, the width of one side should be 29cm, and on the wide side - 33cm.

Using a knife or blade, you need to cut the foam rubber to the same size as the plywood.

The height of the foam rubber should be 2 cm. Foam rubber can be purchased at any hardware store or on the market.

We install nuts with teeth into the holes, then cover the plywood with glue.

Difficulties may arise during the process of covering corners. In fact, this process is very easy. It is necessary to do it sequentially: turn one side of the corner and punch it, and only then the other.

Sheathing the plywood will take about five minutes. Based on the results of our work, we get these soft and comfortable backs:

This homemade bench press bench will allow you to exercise comfortably at home and give excellent athletic results.

Advantageous features of the bench press bench

The bench press bench has a number of advantageous features:

Versatility;

Convenience;

Functionality;

Compactness;

Reliability of the design;

Can be used for various strength training processes.

It is very important that the bench press bench is made of durable, high-quality and reliable materials and fastening mechanisms. Only then will such a sports facility be characterized by a long service life.

RDimensions of bench press for powerlifting

The dimensions of a powerlifting bench press should be similar to the following :

The length of the bench should be no less 1.22 meters; width up to 30 centimeters; height is about 45 centimeters, and the height of the racks 100 centimeters. The width between the posts must be minimum 1.1 m.

It should be noted that an exercise such as the bench press is the second exercise in the powerlifting training process.

Performing the bench press exercise in powerlifting has distinctive features and its own specifics. So, in powerlifting, this exercise is competitive, but not auxiliary. In powerlifting, the main goal is to lift as much weight as possible.

The puddle bench press in powerlifting must be made of durable materials and meet the standards.

Probably each of us dreams of having a beautiful figure. Repeatedly in my life I used the necessary training to pump up my abs.

Without special sports equipment, it is extremely difficult to achieve many achievements in sports, sometimes even impossible. Many athletes use a bench press bench to perform a range of strength exercises.

For powerlifting, the use of such a special bench is extremely important and necessary.

Squat racks are a necessary attribute for safe and convenient work with a barbell in the gym or even at home!

Types of racks

To perform strength exercises, as a rule, two main design options are used:

squat racks;
safety racks.

Squat racks are identical to the design described above, with one difference - they are not as high and are more suitable for squats with the apparatus on the shoulders.

Approximate diagram for making racks

In order to make barbell squat racks, you will need the following materials:

Channel length 2.4 m (8x4 cm)
Profile pipe 1.8 m (5x5 cm)
Another type of profile pipe with dimensions 4 x 4 cm, length 2.4 m
Metal strip 0.4 m
Pins 0.5 m long

pipes of the letter “L” in front on each side.

Sometimes there is a need to exercise at home without going to the gym. You love sports, but you can’t afford a subscription because you: are not satisfied with the price, are irritated by the constant crowd of people with their “bacteria”, equipment is always busy during rush hours after work, you live far from the “center of the economy”, travel time exceeds the permissible standards, there is no fitness center in your locality at all. If you are in this situation, then it is better to think about your own exercise machine. By following your own anti-crisis program, you can stay in shape and perform strength exercises on homemade exercise machines. One of the instructions on the site already described the process of making a bench press. Today I’ll tell you about its main accessory - the barbell rack.

Thanks to this step-by-step instructions, you will be able to make a barbell rack consisting of two modules and made from available materials - wood. Let me make a reservation right away that this instruction is for informational purposes only, the quality of the final assembly, as well as the maximum permissible weight of the rod are under your responsibility. In my experience: I didn’t put more than 45 kilos on it, I don’t have that many “pancakes” and I don’t have a direct goal of becoming a pro bodybuilder. But the design turned out to be quite rigid, thanks to the cruciform shape - rolling and swaying are minimal.

Materials and tools:

From left to right:

Step 1: Cutting wood with a jigsaw.

Having bought a 40mm square beam of standard length at a hardware store, we hasten to cut it into the blanks indicated above. Next, the ends of four 40x40x500mm blanks need to be rolled on both sides. To do this, take a compass or any cylinder with a diameter of 40 mm and apply it to the end of the workpiece, trace it with a pencil.

Next, it is necessary to make additional reinforcing ribs of the structure, two for each beam. To do this, take two untouched blanks 40x40x1000mm and cut them in half, only at an angle of 45 degrees for future ergonomics.

Step 2: Making the cross groove.

It's time to make 40x20mm grooves in the center of four rolled 40x40x500mm blanks. We need this so that the cross-shaped base of each of the racks is as stable as possible. Mark with a pencil the location of the future groove.

Using a jigsaw, make two cuts to the center of the block.

Using a chisel and a rubber mallet, hollow out the groove:

Then we screw two blanks with a beveled angle of 45 degrees to this rack - our stiffening ribs, so that a cross is formed in cross-section.

Having thus obtained the base, we attach it to the lower end of our rack:

Follow the same steps to assemble the second stand. We put the barbell down, hang the weights, and see what happens in the end.

A good barbell rack is very important for all kinds of exercises: weighted squats, seated squats, calf raises, holding weights, 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? First of all, a manufactured 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.

Safety precautions

Safety first! This is exactly what you need to remember when operating a welding machine, drill and everything else. The design must first of all be reliable so that if something happens it can withstand a huge load. The stand should not have sharp corners that could get caught and cause something to fall over. It’s better to think everything through so you don’t have to fix it later.

Layout

So, the decision has been made - the barbell stand 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 a DIY barbell rack should look like

The rack must be practical and compact to suit the “harsh” living space conditions. That is why the described projectile has so many devices and amenities. The secret is to have the rack also serve as parallel bars. All this should be foldable and adjustable in length and height. It is thanks to these features that a conventional barbell rack turns into

What about the bench?

It takes a lot of effort to create a barbell rack. There is a lot of fiddling around with a bench, so this design does not include a special bench. As a last resort, you can buy it at any specialized store. By the way, this will be a good solution, since the purchased lounger will probably be equipped with devices for pumping the abs. The bench and barbell rack will take up a lot of space, so it’s best to assemble them separately.

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 profile shapes (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, one type of 40 by 40 millimeters and a cross section of 2 millimeters will be enough. 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.

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 with a length of 700 and 300 millimeters. To do this, you 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. It is this design that will provide 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.

How to do the rest

Before welding, you need to bend the sheets of steel so that they look like a hook. The “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 - 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.

“The process of how to make a bench press bench with a stand for a 2-in-1 barbell at home has already been described in detail. That is, the stand itself (stand) and the bench press are one whole. This is the simplest option, not taking into account the possibility of not doing a rack at all and putting the barbell on the floor between approaches, which is very inconvenient and difficult, especially without a partner.

Rice. 1. Homemade bench press bench and barbell rack with adjustable height

Homemade Bench Press

Rice. 2. Drawing of a homemade bench for bench press

This homemade bench requires approximately 3.2 m of square profile steel pipe - this is its most expensive part. The fastenings with which the board is attached can be made simpler (Fig. 3).

Rice. 3. Simplification of fastening

Rice. 4. Drawing of a homemade barbell stand

Holes for wedges can be drilled according to the drawing below for each of the pipes (Fig. 5 and 6).

Rice. 5. Holes in outer pipe

Rice. 6. Holes in the inner tube

Rice. 7. Wedge drawing

Rice. 8. Drawing of a rod holder.

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:

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.
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.
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.
"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:

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

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.

In-store purchase

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.

high cost of equipment. Very often there is an overpayment for the manufacturer's brand;
inability to choose 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.

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:

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.
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.
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 abs power bench is an excellent 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.

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:

Profile pipe.
Welding machine.
Bulgarian.
Roulette.
Steel strip.
Vise.
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:

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.
Make a segment of 52 cm. This segment will connect the first two pipes to each other at a height of 34 cm.
Cut another element 34 cm long. This is the leg on the reverse side.
Cut out the element at 97 cm. Combine the front and rear supports into the overall structure using a weld.
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 must be welded.
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 enter 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;
foam;
rubberized fabric;
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 outside 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.

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

The bench is ready. Now you can not be afraid of any unpleasant surprises during the exercise. This system can easily support more than 1 ton of weight.

Improved bench model

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

Materials and tools

In order to mount the bars to an existing bench press, you will not 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:

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

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

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:

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.
You need to purchase two vertical stands. Their cross-section should be about 50×50 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.
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.
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.
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.
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.
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.

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:

Microporous rubber with a thickness of 12 mm.
Sintepon with a thickness of 8 mm.
Denim.
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.

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

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

When performing exercises, technique should be given first place. It is better to sacrifice repetitions and approaches, but do everything strictly according to the technique.
When performing a bench press, it is worth taking 4 seconds to lower the load, and 1-2 seconds to lift it. Thus, you can not only increase strength, but also significantly add muscle volume.
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.
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.

Video

This video shows you how to make an incline bench press.

Those who play sports at home and have the appropriate equipment at their disposal know how painful it is sometimes to trip over them. To prevent this from happening again and all weights, pancakes and dumbbells were stored in an organized manner, you need to have a rack. It can be purchased at a sports store, but it will be much more economical to make it yourself. How exactly, read the step-by-step instructions.

Materials

To make a dumbbell rack with your own hands, prepare:

sheet of plywood 4.5 x 28 x 110 cm;
rectangular bars 5 x 15 cm;
self-tapping screws;
screwdriver;
saw;
roulette.

Step 1. For the bottom rails of the rack, cut off two pieces one meter long from the timber.

Step 2. For the legs of the stand you will need 4 pieces of timber 55 cm long.

Step 3. Place two meter-long pieces of wood together and, stepping back 33 cm from each edge, make marks for attaching the transverse legs of the stand.

Step 4. Between the long bars, place the prepared four parts of the beam of the same length. Position them perpendicularly, as shown in the photo. Align them and secure with nails or self-tapping screws. After this, be sure to check the stability of the resulting structure and correct it if necessary.

Step 5. Fasten two small bars on the sides of the already finished rack base. Bevel their upper corners for an aesthetic look.

Step 6. Attach a sheet of plywood to the prepared base as a tabletop. It should be slightly longer than the base of the stand. The width is larger than dumbbells.

Step 7. Attach the edges to the tabletop along the edges. Cut them out of bars in advance.

Step 8. Secure long, low bars along the tabletop exactly in the middle. There will be two of them in total. When deciding on the height, proceed from the dimensions of the dumbbells. Longitudinal slats are needed to fix dumbbells on the tabletop.