For all sorts of exercises, a good barbell stance is very important: for squats with weights, sitting, lifting on toes, holding weights, and so on. For those who do not really like to study in gyms, it becomes problematic to perform all sorts of exercises. The main problem is the barbell rack. It is this equipment that is often so lacking in order to conduct effective home workouts. But if this is so important, then why not make it yourself with your own hands.

Why do you need to do the rack yourself

Why do you need to make the rack yourself, if in online stores or you can find a decent rack that will be of high quality and practical? First of all, a rack for a manufactured one will cost three, or even four times cheaper than a store one. All she needs is to have all the tools and be able to use them.

Secondly, your own stand will be suitable for all personal parameters. There will be nothing superfluous in it, and the design can be suitable for any conditions of your own apartment.

Safety engineering

Safety comes first! This is what must be remembered when operating a welding machine, drill and everything else. The design, first of all, must be reliable, so that in which case it can withstand a huge load. The stand should not have sharp corners that you can catch on and overwhelm something. It is better to think over everything so that later you do not need to fix it.

Layout

So, the decision has been made - the barbell rack will be homemade. Before starting work, you need to think carefully about everything. For greater accuracy, it is best to make a drawing. The barbell rack must be proportional. The supporting structures must withstand the entire weight, for this it is necessary to calculate everything and put it on the drawing. In addition, the drawing will help you not to buy too much. Since materials are usually bought by eye with a margin, and this is all the money. What's important for a homemade rack - low price... So it is better to first draw up a plan in which the future rack should be described.

What a do-it-yourself barbell rack should look like

The rack should be practical and compact to suit the "harsh" living conditions. That is why the described projectile has so many adaptations and conveniences. The secret lies in the fact that the rack serves as a bar at the same time. All this should be folded, adjustable in length and height. It is thanks to these features that an ordinary barbell rack turns into

But what about the bench

It takes a lot of effort to get a barbell rack. You have to tinker a lot with the bench, so this design does not include the presence of a special bench. As a last resort, you can buy it at any specialty store. By the way, this will be a good solution, since the purchased lounger will probably be equipped with devices for pumping the press. 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 rack materials. 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 shove one pipe into another, so one should 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 bar.

In order for the structure to withstand the entire load, one type of 40 by 40 millimeters and 2 millimeters in cross-section 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.

Also an important part is the neck holder. It will require two 6 mm sheets of 50 x 200 mm steel.

To make the beams, you will need a small 30 cm pipe. Since there will be two handles, it is best to take two pipes of 15 centimeters.

You will need a couple more bolts (act as the regulator itself). They should not be too thin, otherwise they will simply bite under heavy weight. 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 bring less damage to the apartment and not interfere with neighbors, you need to stock up on rubber coasters. These are pieces of rubber 5 millimeters thick. Such a device makes the entire structure more stable and, therefore, reliable.

Closer to the point, or How to make a foundation

Almost all the 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, we start making the base of the future rack. First of all, you need to cut the metal profile into the desired ones. 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. At the base, you will need two bars 700 and 300 millimeters long. To do this, you need a thicker profile (40 to 40). Two bars must be welded with the very letter "T" so that 15 centimeters remain from the middle of the longer one on both sides. It is this design that will provide maximum stability. A hole for the bolt is drilled in a 30-centimeter block - it will adjust the width.

It should be noted the middle of the letter "T". It is there that the next bar, 850 millimeters long, should be welded. Another bar will come out of this bar, on which the bar will lie. But under a heavy load, the bar can bend, therefore, an additional bar 550 millimeters long must be welded 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 bar. At the end of the vertical, you need to make a bolt hole. It should be at least as large as the bolt itself.

A similar design is made according to the same principle.

How to do the rest

Before welding, you need to bend the steel sheets so that they become like a hook. "Hooks" are welded to bars (30 x 30) 900 mm long. It turns out 2 long sticks with a hook at the end. Behind the hook, a pipe slant is welded - future beams. The same is done with a different profile.

A hole with a diameter of a bolt is drilled every 5 cm. Thanks to these holes, the bar post can adjust its height.

The height can already be adjusted, but how to change the width? To do this, you need a profile (30 by 30) with a length of 1100 millimeters. Holes with a center-to-center value of 5 centimeters are also drilled on it. Its place is in a larger profile (40 by 40), namely in a small bar of the base of the letter "T". Coming out of the base, it can adjust the width of the post or beams.

It is very simple to make a bench for the bench press, it is a simple design, and there are many drawings on the Internet.

The catch is that almost all of these barbell rack drawings are designed for welding, and its use at home is very problematic.

But, the bench for the bench press can be assembled from wooden boards and beams purchased at the nearest construction market. You can take a tape measure with you and, having marked the cutting places, ask to saw the timber boards right at the place of purchase. This service is usually free on the construction market.

After reading this article, you can make a do-it-yourself bench press rack right in your room.

Materials for making a rack for a rod

To make a homemade rack you will need:

3 meters of timber 60x30 cut into meter lengths

3.32 meters of a 50x150 board cut as follows: 1220 mm - on the bottom of the rack, 2 vertical racks 1100 mm long.

4 corners for joining timber with dimensions 50x50.

3.8x32 - 8 pcs for attaching the corner to the cross bar

3.8x45 - 16 pcs for attaching the corner to the board

4,2x75 - 12 pcs for attaching the corner to the lower board and the beam lying under it, as well as stitching the beam and the board between the failure.

Assembly tools: screwdriver or screwdriver, tape measure, preferably a drill 1.5-2 mm in diameter.

Barbell press rack drawings

The picture above is an assembly drawing of a homemade bench press rack. Using it, you can easily assemble such a rack with your own hands.

How to make a barbell rack with your own hands

So, the board and the beam are sawn, the screws are prepared, the screwdriver is charged and it remains only to assemble the structure.

In order to prevent the screws from splitting the wood, it is advisable to drill holes with a 1.5-2 mm drill before screwing, but in 90% of cases few people bother with this. It is also worth noting that the corner must be fixed with 4 screws, and not 2, as is usually done by careless workers.

It is advisable to process the boards with sandpaper or a grinder so that in the future the rack can be varnished or painted.

You need to start with the lower bars. Mark the middle of the lengths of the bars and the middle of the end side of the 1220 mm long board.

We lay them at a distance of 1100 mm (1 meter 10 cm) from each other, put a 1220 mm board on them and align the mark lines.

We drill holes for connecting screws (in the future I will not write about drilling, just keep this in mind), screw in 2 connecting screws 4.2x75.

We measure 60 mm from the end of the board and draw a line. We set a corner to this line clearly in the center of the board and fasten it with 4 screws 4.2x75.

We repeat the same on the other side.

We fasten the corners with 3.8x32 screws on the transverse beam along the edges.

Before placing the vertical racks on their upper part, it is necessary to make triangular cuts under the bar, the width of the cut is 75 mm, the depth is 30 mm.

We put vertical posts and fasten them with 3.8x45 screws to the base, then we fix the cross bar at a distance of 340 mm from the bottom board using 3.8x45 screws

That's it, the homemade barbell bench is ready, you can bring the barbell and start working out.

See photos of a homemade barbell rack assembled using this technology.

In the future, you can paint the rack with wood paint or varnish, such a homemade rod rack will serve you for many years!

Everyone should keep themselves good physical form... As the proverb says: "A healthy mind is in a healthy body." The bench for the press and bench is one of the most popular and demanded simulators, with which you can successfully conduct home workouts at any convenient time. Below we will talk about how to make a do-it-yourself press bench.

Types of exercise machines for the press

There are several varieties of ab machine.

V gyms commonly used:

1. Typical press bench. This bench can be positioned at different angles. A larger angle of inclination of the board requires a lot of effort, but at the same time allows you to achieve an impressive result. Such a bench is considered the cheapest option and costs around two thousand rubles.
2. Boards with adjustable backrest tilt. An excellent option for the development of several muscle groups at once: abdomen, waist, buttocks and back. The average cost is about three thousand rubles.
3. Benches with a curved back. Trainings with this bench are carried out with an increased level of load. Basically, such simulators are used by advanced athletes who have been practicing for several years.
4. "Roman" benches for the press. They are considered the most "advanced" type of simulator. Allow to pump up belly cubes with raised legs. With constant training, you can achieve a beautiful relief.

The press bench has practically no drawbacks. It is worth considering that tall people it is extremely problematic to choose a board for individual body parameters.

Benefits of using a bench

Having bought or made a bench yourself, you can start your first active workouts.

Advantages of using a press bench:

1. The ability to control your every move.
2. With the help of special controls, you can increase or decrease the load as required.
3. Exercising on a bench with extra weight is much safer.
4. Regular workouts become not only more convenient, but also several times more productive.
5. There are many more types of exercise you can do on the bench and press.

Using this type of equipment in the arsenal, you can make progress quickly enough. A relief press and a pumped-up body will not force you to do it for a long time. With the help of a bench, you can do much more exercise, including with dumbbells and a barbell.

Buy or do 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.

Shopping in a store

It will not be difficult to buy the necessary equipment in any sports store.

Benefits of buying a bench in a store:

• availability. Having bought 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 buy and install a 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;
• the inability to choose individual parameters for yourself. Basically, bench press benches are available as standard - if the athlete is tall, it will be difficult for him to choose the right bench for himself.

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

DIY making

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

• you can choose any bench parameters for yourself based on physiological characteristics;
• money. Making a bench yourself is less costly than purchasing it in a store.

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

Disadvantages:

• time. It will not work to make a bench in 1-2 hours, you will have to spend about a couple of days on it;
• instruments. If in home arsenal there are no necessary tools, then it is impossible to make a bench on your own.

In fact, the store and home options are not much different from each other. If you make the simulator yourself, then it will be in no way inferior store option.

Criterias of choice

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

Special attention worth paying the following parameters:

1. Quality. The structure must be made of durable material. It is important to pay attention to the reliability of fastening parts and elements. It is not recommended to purchase simulators with narrow setting racks, otherwise the load may be incorrectly distributed.
2. Compact dimensions. Non-dismountable benches are distinguished by their reliability and 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 buying this type, you should pay attention to the quality of the folding and transformation mechanisms.
3. Functionality. Horizontal benches usually have limited opportunities for classes. To increase versatility sports equipment, you can supplement it with the following elements: footrest, bars, handrails, stand with safety stops.

The Power Bench Press & Press is a great dumbbell and barbell trainer. For comfortable and productive workouts, 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 there is a desire and opportunity to independently make a bench for a bench press, then no obstacles and difficulties should arise. Before starting the process, you need to select correct sizes bench press, but you can use your own parameters.

Drawing

The figure below shows the dimensions of a tricycle trainer for people of average height. On the left is a multifunctional simulator with a removable desk, as well as hand and foot levers.

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

Required tools and materials

It takes time and patience to make a bench.

You will need the following materials and tools:

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

If there are no appropriate tools in your household, then it is better to purchase a press bench at a sports store.

Frame making

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

Step by step description actions:

1. Make two pieces of pipe, 83 cm each. These pieces will serve to support the bar. On one of the segments, measure 34 cm and mark with a simple pencil. Mark the second in the same way.
2. Make a 52 cm segment.This segment will connect the first two pipes at a height of 34 cm.
3. Cut out another 34 cm long element. This is the leg on the back side.
4. Cut out the 97 cm element. Combine the front and rear supports into the overall structure using a weld.
5. Make extensions under the legs to evenly distribute the load on the floor surface. Under the back - 30 cm, and under each front - 22 cm. All joints must be welded.
6. Using a steel strip vise, 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. By the same principle, you can make a do-it-yourself dumbbell rack.

Fixing the bench to the frame

Before moving on to fixing the bench to the frame, it needs to be made.

For work you will need:

• sheet steel 2 mm;
• Bulgarian;
• roulette;
• door hinges;
• welding machine;
• trimmed board;
• foam rubber;
• 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 beyond the pipe.

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

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

The shop is ready. Now you can not be afraid of any unpleasant surprises during exercise. This system can easily support over 1 ton of weight.

Improved bench model

You can improve the bench - for example, add 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 the existing bench for the press, not very many tools are needed.

The following materials are needed:

• bars;
• welding machine.

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

Assembly work

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

Necessary:

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

The improved bench model is ready. Now it is possible to diversify home workouts.

Making a wooden Roman bench

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

This simulator is performed according to the following principle:

1. You will need to take a bench of a suitable size, which can be made from one wide board with a thickness of 3 to 5 cm.
2. You need to purchase two uprights. Their cross section should be about 50 × 50 mm, and their height should be 1 meter. From the edges of each stand, holes with a diameter of about 3 cm need to be made, into which you then insert the edges of the crossbar for the legs.
3. To make a leg bar, take a round bar 1 meter long and about 3 cm in diameter. The edges of the bar must be inserted into the holes.
4. You will need a support bar 1 meter long and 50 × 50. It will connect 2 racks, you need to fix it in the middle.
5. Support required for the seat. With its help, the back is fixed to the crossbar. It can be made from a bar or board with a width of 3 cm. The length of the support should be slightly shorter than the seat.
6. Stiffening rib. The seat will be more secure if stiffeners are used for reinforcement. From the bottom to the back, you need to attach a rib made of thickened material.
7. When assembling the structure, it is worth using ordinary self-tapping screws.

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

Sheathing of boards and seats

Sheathing homemade simulator you need to do a two-layer so that it wicks sweat away from the skin.

What you need to create the skin:

1. Microporous rubber from 12 mm thick.
2. Sintepon from 8 mm thick.
3. Denim.
4. Furniture foam rubber from 7 mm thick.

The rubber fabric should be glued to the base with Moment glue. The remaining layers of the cladding must be tucked to the underside and attached with an ordinary stapler. The disadvantage of this cladding is that it needs to be changed once a year for hygiene reasons.

The bench press will help every athlete to carry out successful training at home.

To make classes more productive, there are several useful tips:

1. During the exercise, technique should be given the first place. It is better to sacrifice repetitions and approaches, but do everything strictly according to technique.
2. When performing a bench press, it is worth taking 4 seconds to lower the load, and 1-2 seconds to lift it. Thus, it is possible not only to increase strength indicators, but also to noticeably add in muscle volumes.
3. If you feel unwell, it is better to postpone the workout to the next day. Training should be carried out in a vigorous and healthy state.
4. Recreation. It is not recommended to train on the bench for the press and bench press around the clock. You need to take training 3-4 days a week.

There is nothing difficult in making a bench for a 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 do incline bench for bench press.

Of course, squats with a barbell on the shoulders are best performed in a power rack, on which you can both squat and bench press, and some other exercises. But power frame rather difficult to make on your own, and quite expensive in materials. Fortunately, there is an easier solution to this problem.

This is a simple, cheap and sturdy wooden squat structure that you can easily make yourself. The set of tools and materials is selected individually, so your list may differ from ours. The first thing to do is to fasten two racks of three boards each with screws. The height of the racks is selected depending on your height. The lowest, inner boards, should be slightly below the level of the bar resting on your shoulders, so that you can freely place the bar on the racks. The height of the remaining two outer planks should be slightly higher than the first. They will serve as a support for the bar lying on the racks.

Lay the boards on top of each other, tighten the screws on one side, then flip over, and do the same on the other side. Now let's get down to some more delicate work. Prepare two buckets. Place the prepared rack in the bucket and fill it with cement. No need to fill up to the top, half is enough. Make sure the stand is straight upright on all sides. Repeat this procedure with another rack. Each bucket holds about half a bag of cement. Or 35 kg of solution. Once the cement is dry, you will have two very strong, and most importantly, very cheap squat racks.

Precautionary measures... As you can see, there are no safety supports in this wooden structure. Therefore, if you are working "to failure", it is advisable to do the exercises with a spotter who will help you get up if you yourself are not able to do it yourself. Never squat with a weight you are not sure about. After finishing the exercise, do not throw the barbell onto the racks, otherwise they will turn over. Be careful and use common sense.

It should be understood that all sorts of subtleties in making simulators with your own hands are not so important. The main thing is to grasp the essence of the idea, calculate the dimensions, determine the proportions and present an approximate appearance constructions. The Internet is full of drawings of simulators for self-production, which are obtained no worse than factory production. But if you only need the simplest equipment for home activities, then such complex and expensive options may not even be considered.

More options for wooden racks

Rice. 6.
Wooden squat racks with safety supports
Rice. 7. Wooden squat racks

The article "" has already described in detail the process of how to make a bench for a bench press with a support for a 2 in 1 barbell at home. That is, there the stand itself (rack) and the bench for the bench are one whole. This is the easiest option, not taking into account the possibility of not doing a rack at all and putting the barbell on the floor between sets, 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 it will show you how to make racks for a barbell with adjustable height and separately from the bench. Plus, this bench press, according to the drawing, will be equipped with a tube for gripping with legs, which will make it possible to use it for various other exercises, for example, pump the press or do triceps extensions.

In principle, everything can be freely combined and your homemade bench press bench can be at least one whole with a stand (2 in 1) with adjustable height, on the contrary - separate parts with a fixed and non-replaceable height. It can also contain a leg grip tube, or without it. But it's up to you to decide, and now look at what should happen in this version (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 the press

In the figure, the upper figure indicates the part number in the table, and the lower figure indicates the number of such parts. Of course, the lids 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 shaped steel pipe - this is the most expensive part of it. The fasteners with which the board is attached can be made simpler (Fig. 3). Rice. 3. Simplification of fastening

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

Here it is similar - the upper number denotes the part itself, and the lower one to which it is attached. As for the rectangular shaped pipes, which are shown in the figure, it will be much easier to find them with a thick metal of exactly 2 or 3 mm than 2.6. It is advisable to use 3 mm for reliability, the difference in price will be about $ 1. more expensive per meter, but they need less than 1.5 m for both homemade barbell racks. The main load will still fall on square pipes, and you should try 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 the wedges can be drilled according to the drawing below for each pipe (Figures 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 in the inner one - 8. But their diameter, as well as the distance between them, are no longer so significant. Here it is already possible to do it differently (fewer holes in the inner pipe or 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, the height of the racks for the bar is fixed 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. Drawing of the wedge

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 a 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 pick up something thicker.

As for the holders, you can make them as in the drawing (Fig. 8). But for simplicity, they can be replaced 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 is easier to do so. Rice. 8. Drawing of the rod holder.

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