Drawing of a bench press machine. DIY bench press bench: drawings

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 pad

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.

Many men and women want to have a beautiful body. But for this you need to constantly engage in regular training for different muscle groups. Abdominal pumping is included in this list of physical exercises and is an important part of the body that gives slimness. But if you don’t have extra time to train in the gym, and also don’t have extra money to buy an exercise machine, you need to make an exercise machine with your own hands - an abdominal bench.

In order to implement this plan, you need to have some experience with construction tools. To make a bench you need to approach this issue competently. After all, the design must be reliable and durable.

Regular ab bench

This version of the simulator is quite simple to manufacture. It provides a full-fledged training session and thanks to it you can achieve good results in a short time. To build the structure, you need to buy the following materials:

Before making a bench you need dry the board and treat with an antiseptic. While the wood is drying, you should start assembling the metal frame.

Two pipes 120 cm long are laid across the width of the board, and two pieces are cut out at the top and bottom to fit the width of the board, only one should be 60 cm long - this is necessary for the stability of the press bench. It is mounted on the base of the platform. Design should resemble a rectangle.

Next, two pipes are connected in a T-shape. In the center foot bar installed. After manufacturing, the “T”-shaped structure must be turned over and applied to the rectangle. They are connected by a piece of pipe of larger cross-section; it is possible to use a corner.

Next on the board soft covering is stuffed. Holes are made in the pipe for bolts, preferably 5 on one side and 2 on the base. At the end, the board is twisted. The metal frame can be painted black. The assembly of the frame is done by welding.

Advanced Ab Bench

It differs from the usual one in that it has a board tilt regulator. The design should be equipped with comfortable leg clamps. To make a homemade simulator, it is recommended to make a drawing and perform calculations. You will need to purchase the following material:

Initially constructed square tube frame. A pipe 110 cm long is laid on the floor, and pieces of pipes 50 cm long are welded across the edges. A stand 26 cm high is attached to one end, and several holes are made in it for bolts.

Next you need make a part in the shape of a “T”", but with a slightly smaller pipe diameter so that the product fits tightly into the rack. It is also necessary to make holes in it, but to coincide with the holes on the stand, this is how you can adjust the leg part.

Further, 50 cm from the foot edge the next rack is installed 30 cm in height. From this rack, at 33 cm, another one is mounted at 35 cm in height. Then you need to make holes in the 30-centimeter rack every 5 cm, but before making them, it is recommended to put a piece of pipe of a smaller diameter in there and drill. On a 35-centimeter rack, a part is cut out at the upper edge to form plates on the sides; they also need to be drilled at the top for a large bolt.

Then the upper part of the frame is being constructed. 2 corners are cut to a certain length, welded together, and a drilled pipe is welded to them. Holes are made in the walls and the board is screwed on. A 40 cm long pipe is attached to the corners from the foot edge, then the upper frame is placed on the racks. The head part is screwed onto a large bolt, and the adjustable support is screwed in, previously set to the desired angle.

At the end it is executed painting the structure and upholstering the boards, as well as leg parts with foam rubber and leather. It is necessary to wrap a thick layer of foam rubber around your feet to prevent painful sensations. After some time of training, you just need to twist the bolts into another hole, thereby lifting the board. With this abdominal exercise machine you can pump up your stomach in a short time.

Using a wall bars as an abdominal exercise machine

If the room has a wall bars, then the task of constructing the structure is significantly easier. If there is none, then its production will not be superfluous.

The following materials will be required: thick board of standard width, length about 100 cm; two wooden lintels; material to prevent damage to the back.

Build this structure extremely simple. Simply cut the board to the desired size. At the edge, screw a beam the same width as the board. A round jumper for the legs is screwed 30 cm from the edge in the form of a handle from under a shovel. Finally, you need to mount the soft material on the board and the foot holder.

The principle of the press bench is this: the board is placed against the wall bars, the edge with the beam clings to the jumper of the Swedish design, and abdominal training is done, after some time you can change the inclination of the bench.

DIY bench press

This type of exercise machine is quite popular, because you can use it to do exercises with a barbell and pump up your abs. Making a strength trainer with your own hands is not difficult if you approach this matter wisely.

Such a simulator has many functions. It can be equipped with a block for legs, abdominal pumping and power bench press. In the latter case, it is very convenient, because you don’t need a belaying partner for the bench press, because the machine has a limit chain.

The length between the supports is 110 cm. The exercise machine can be equipped with stoppers, a spring bracket, a latch, hinged supports, an adjustable backrest and a seat. Using such a universal simulator, you can pump up most of the muscle group. Of course, such a design costs a lot of money and not everyone can buy it.

Purchase or homemade

Not everyone has the opportunity to train in the gym; this problem can be solved by purchasing an abdominal machine and a power bench press. But there are pros and cons of both options.

Pros of the purchase option: no need to waste time for handmade production.

Disadvantages of the purchased simulator:

• low quality of goods;
• high price.

Homemade option

• Quality, design and functionality are respected by the owner himself.
• There is no need to use expensive material for the structure.
• A homemade simulator, unlike a store-bought one, will be much cheaper at the cost of materials.

Minuses: waste of time on construction simulator.

How to make a bench press

Initially, a drawing of the bench is drawn up and everything necessary is prepared. Step by step process:

In any case, to make a bench press, you need have basic skills in working with metal, especially in the welding field. If, when assembling a simulator with your own hands, the seams are made of poor quality, then this is fraught with dire consequences. It’s better to ask someone you know who knows about welding.

It is also important that the bench was symmetrical, without distortions, because, for example, an unevenly welded sheet for a sunbed will no longer take on a uniform load, therefore, after some time, the integrity of the bench may be damaged.

Recently, the trend towards a healthy lifestyle is increasingly attracting the population of the country. People are beginning to understand that playing sports is not only a beautiful figure, but also a full, healthy life in old age. It’s not for nothing that there is a saying: “A healthy mind in a healthy body.” Playing sports greatly affects the health of the practitioner. His posture becomes better, his bones and ligaments become stronger, and his heart becomes more resilient. In general, athletes are purposeful people who, having set a goal, go to the bitter end. That is why in Ancient Greece so much time was devoted to sports. Special gymnasiums were even created there.

In today's article I will tell you how to make a gymnastic bench with your own hands.

For this, the author needed the following materials:
Furniture panel 300x20x1200 mm,
Beam 25x50x900 mm, 50x50x2500 mm, 100x100x2500 mm.
Bolts with nuts M5x200 mm, M4x80 mm, M5x300 mm
Bolt M5x300 mm 1 and nut M5 - 4 pcs.
Nylon washer M5 - 8 pcs.
Body washer M5 - 14 pcs.
Self-tapping screw 80 mm - 4 pcs.
rubber pad on the legs so that it does not spoil the floor, furniture glue, wood impregnation and varnish for the final coating of the finished product.

Tools: a circular saw, a jigsaw or a regular handsaw, chisels, wrenches to fit the nuts, a grinder, and a drill.

Here is the diagram according to which this bench will be assembled. Following the dimensions indicated on it, we prepare all the parts necessary to create the bench. Dimensions are not mandatory, you can do as you wish.

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When performing strength exercises, not a single workout is complete without a classic bench press, and in this regard it is an ideal assistant. It is used for practicing in various sports. It helps to work core muscles, increase endurance, and increase strength and flexibility.

By the way, it will help improve your flexibility - this is the best option for beginner athletes.

The most effective exercises are push-ups. This is one of the basic exercises. Let's look at how to choose the right bench for doing bench presses, as well as what you should pay attention to first.

Features of choosing a bench press

• During exercise, the abdominal muscles should be tense.
• inhale should be done only when bending, and, conversely, exhale when extending.
• there is no need to press your chin to your chest, since the neck is an extension of the spine.

• Do the exercises slowly, without haste.
• To add load, you should gradually increase the angle of the bench by adding weights, for example, dumbbells or weights.

What exercises can you do using a bench?

One of the simple exercises is push-ups from a bench with a back support. This is an effective exercise for working the triceps muscles. We will also consider the most effective and efficient exercises that can be done on a bench to transform your figure.

Naturally, you should always start your exercises with a warm-up to warm up your muscles. To do body lifting exercises you need to:

• take the starting position.
• lift your shoulders and back off the bench.
• hold this position for a couple of seconds.
• take a deep breath and return to the original position.

Since sports equipment has a simple design, it is quite possible to make it yourself for regular training.

The second exercise is aimed at working not only the rectus abdominis, but also the oblique abdominal muscles:

• while lying down, lift your upper body.
• go back down.

The next exercise is crunches with rotation. To do this you should:

• Raise your torso and immediately smoothly turn to the right.