Most strength training exercises require special equipment, without which it is sometimes almost impossible to perform a complex exercise. When you can refuse newfangled wristbands and beautiful drinking containers, then without the accompanying equipment it is impossible to perform a single exercise. Be it simple care, or heavy loads with a barbell. First of all, a bench should be considered such an indispensable equipment in the world. This indispensable accessory is important for any athlete: from a lover of heavy weights to lovers of simple but grueling exercise.

Description and main tasks

The sports bench has gained its popularity for good reason. A sufficient number of existing varieties of this accessory make it possible not only to maximize comfort when performing exercises, but also to significantly increase the desired result due to the correct fixation of body position when performing the approach.

The bench press bench is a stable structure designed to facilitate the exercise or create special conditions during power loads. Its main purpose is helping an athlete perform a bench press A.

Such a projectile makes it possible to take a stable position during an exercise or choose the optimal angle of inclination, which makes it possible to regulate the load on the athlete. The main feature of the bench press bench is its compactness, this facilitates the installation of the projectile even in a simple apartment.

There are only two types of sports bench:

True to its name, the bench press bench is mostly designed to perform various types of bench presses. But the benefits of this sports equipment do not end there. This simulator is perfect for comprehensive training to develop the muscles of the arms, back and chest.

This practically the main purpose of the bench. The use of additional sports equipment when exercising with a barbell makes it basic, which is included in the training program for athletes of any level. The barbell chest press from a bench makes it possible to work the pecs, deltoids, serratus shoulders and.

Here the adjustable type will come to the aid of the athlete, since by changing body positions during strength training from the bench, the athlete can easily force the desired muscle to work, which makes it possible to carry out the training more effectively.

Did you know? Ryan Keneally set the absolute world bench press record. The athlete lifted a barbell weighing 486 kg from his chest.

Press and fly with dumbbells

This is a great alternative to the barbell bench press. The advantage is that for the exercise a regular bench will do, there is also no need for special racks than in the case of a barbell bench press.

Exercises with dumbbells for the chest muscles will be useful for beginners, as they make it possible to regulate the range of motion, which directly affects the degree of load.

Advanced athletes use a bench to increase the load on the body due to the emphasis on.

bench more often used for the press than for the bench press - and this is a known fact. It is an excellent device for exercising the abdominal muscles, and for working out this equipment is simply irreplaceable.

The load on the lower abs is created by performing reverse body movements on the bench, while tearing them off. When the simulator comes with special soft blocks for fixing the legs, you can also perform regular body twists on it (a classic exercise for the abdominal muscles).

It’s hard to imagine this exercise without a sports bench. The bench press machine becomes excellent stable support, which will help you acquire ideal buttocks in a fairly short time.

To do this, one foot must stand on the floor, and the toe of the second must rest against the projectile, after which it is necessary to alternately change the emphasis on each leg. For experienced athletes, it is recommended to carry out this exercise with light weights in your hands.

Did you know?Lunges are one of the most ancient exercises, the history of which stretches back to Antiquity.

Criterias of choice

The bench is not considered a technically complex device, however, when choosing it in a sports store, you need to follow some existing recommendations. When choosing this type of simulator you need clearly understand the requirements what it must handle and, most importantly, where it will be used.

This criterion is especially important if the bench is planned to be used at home, where the necessary free space does not always exist.

Dimensions

If you are the owner of a gym, then you do not need to worry about the size of the product. On the contrary, many successful businessmen in the world of sports advise choosing a larger bench, as this has a positive effect on its stability and reliability. So what size should a bench press be?

There is no need to work with heavy weights at home. The most reliable option in this case would be a large collapsible bench, but not everyone has the opportunity to dedicate an entire room for sports, so you should pay attention to compact folding models. When purchasing such a simulator, you should carefully look at the sliding mechanisms: they should be very durable, but easy to use.

Important!When choosing a bench, also pay attention to the width of the board: it should be equal to or greater than 25 cm. This width allows you to feel confident in almost any strength exercise.

Monoblock or transformation?

As mentioned above, the main advantage of a non-dismountable stationary bench is its durability and reliability, but you can forget about the compactness and functionality of such a simulator. An ideal option would be a universal transforming bench. With such a sports equipment a huge number of advantages over a monoblock:

1. The transformable parts of the sports bench make it possible to perform exercises with any level of inclination, which makes it possible to approach muscle development in a comprehensive manner even at home.
2. Additional blocks help turn an ordinary bench into a universal one, with which you can qualitatively and, most importantly, comprehensively approach the development of muscle mass: from the legs and buttocks, to and.
3. Even the most complex bench design is technically simple - this helps the apparatus to serve uninterruptedly for decades.
4. The “constructor” form allows you to disassemble the bench in a matter of minutes, this is especially convenient for owners of small apartments or gyms.

Additional blocks

Additional blocks make it possible to turn an ordinary gym bench into a multifunctional exercise machine, which in most cases can satisfy the needs of an athlete of any level.

This will be especially useful for beginner athletes, who sometimes find it very difficult to identify the main exercises for themselves. Among the most popular additional elements of a sports bench are the following:

• leg block, which makes it possible to develop the calf and gluteal muscles, thigh biceps;
• a support pillow designed purely to provide comfort. It is used when supporting an athlete with his partner during exercises with heavy weights;
• which help to perform additional exercises to develop endurance and strength;
• handrails contribute to reliable fixation of the athlete’s torso. This helps increase the effectiveness of lower abdominal exercises;
• A rack with supports is a device that provides additional safety for the athlete when working alone with serious weights. The special design of the block keeps the bar from falling on the athlete during an exercise when the athlete fails to hold it.

Proper care of the exercise machine

The bench press does not require special care. Even modern multifunctional gym benches do not require much maintenance. The main condition for the long-term functioning of a bench press is the timely inspection of movable joints and structures that ensure the safety of the athlete during training.

In the first case, it is necessary to control the smoothness of movement using special lubricants. In the second case, the integrity of the simulator element should be monitored.

Important! Pay special attention to welds. A cracked seam can cause the bench to break underneath you during heavy lifting.

It is almost impossible today to imagine a modern gym without such an element as a bench press. This device makes it possible to approach the process of performing strength exercises more professionally and competently.

This simulator helps organize a complete process to achieve an ideal body practically from scratch. Even the simplest bench in combination with additional blocks, dumbbells and a barbell helps create a real professional sports base even in a simple average apartment.

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

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

• inclined fixed;
• adjustable;
• horizontally fixed.

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

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

Basic exercises

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

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

Dumbbell flyes and presses

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

Push ups

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

Abs training

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

Bulgarian lunges

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

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

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

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

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

Power bench for home: selection criteria

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

Quality and reliability

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

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

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

Adjustable Parts

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

Foot block

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

Support cushion

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

Bars

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

Handrails

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

Stand with safety stops

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

Comfort

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

Simplicity and ease of operation

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

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 are the best proof of this.

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 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

An athletic bench for performing 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 the design features of the bench press

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

Barbell stand.

It is a technical device consisting 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 some 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, you need to keep it at room conditions for 2.5-4 hours, after which you can 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 machine. 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.

1. Not just spirit
2. What to choose from
3. Special benches
4. About sizes
5. Various benches
6. About covering boards and seats

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

Not just spirit

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

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

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

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

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

What to choose from

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

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

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

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

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

About wooden athletic benches

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

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

About covering boards and seats

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

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

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

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

In conclusion: 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

Part 2

Part 3

Bench Press

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

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

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

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

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

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

Bench Press Bench

So, the frame of the Bench looks like this.

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

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

Drawing of the bench press machine:

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

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

Incline Bench with Simple Adjustable Backrest

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

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

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

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

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

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

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

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

Incline Bench with adjustable backrest and racks

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

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

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

Drawings of the incline bench press machine:

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

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

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

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

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

Drawings of the machine: Bench press, backrest frame:

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

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

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

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

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

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

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

Drawings of the exercise machine Press bench, board:

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

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

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

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

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

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

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

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

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

But after we made the Power Frame, the need for such a machine was no longer necessary, since the Power Frame allows you to achieve the same result if you slide a regular bench press inside.