A bench for the bench press with your own hands

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A bench is a very important strength-training tool for the home and the gym. There are a large number of variations and designs.

They range from simple and small fitness benches to more sturdy models with supports for classic bodybuilding and powerful models for powerlifting..

Thanks to such functionality we get a universal strength complex, on which it is possible to perform many important basic exercises. However, quality models of such complexes are quite expensive. If you do not have the opportunity or desire to buy ready-made solutions, you can without much trouble make such a simulator yourself, the design of such a bench is not very complicated.

So let's look at the drawings of the bench press

Option one

скамья для жима своими руками

As you can see in the drawing, you will need a profile tube of different diameters and an angle. All this can now be purchased in construction stores inexpensively.

After welding the structure, which is desirable to produce a qualified welder, it is necessary to paint your new trainer. This is to protect the metal, as well as for appearance. It is better to paint with a roller and on a pre-grinded surface. Choose a high-quality paint designed specifically for the metal.

Then a sheet of polyurethane foam is glued to the canvas, the choice should not be thick, about 10 mm. The final touches will be the covering, the best option is pvc leather. You can plant it on the glue or nail it with staples.

This version of the bench for the bench press has one pitfall - not a big distance between the uprights. If you want to minimize the size, this is a plus, but the small distance can cause discomfort in the bench press, so be sure to consider this point.

The next version of the bench offers a wider spacing between the racks. If there is a possibility of placement with larger dimensions, I advise making it wider.

скамья для жима лежа чертеж

This bench will already be comfortable for many athletes.

A variant with an adjustable backrest and seat. This is also called an incline bench.

наклонная скамья для жима лежа

Improving Bench Press Racks

A very good addition for the trainer will be retractable stands. They will significantly expand the functionality, allowing you to perform new exercises.

This requires that the racks consist of two different diameter pipes. The first acts as a base, its height should be as on the drawing. The second tube of smaller diameter is the adjustable rack itself, on it should be made a place for the bar.

Then, when necessary, you pull it up and set the desired height, securing the position of the lock, which can be an ordinary bolt. When you want to move the racks back to the bench press position, remove the lock and simply slide the sliding part inside. Very practical and functional, as in the advanced models.

Insurance

It is also necessary to consider the following factor, it is the presence of insurance. Very often in the designs of benches it is absent and they do not bother with it, and in vain.

If your working weight is not too high, it is not particularly critical. But if you practically reach the point of failure in your training and work with more serious weights, then you need the help of an insurer or the presence of a special insurance.

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There are several options for insuring the bench press

- Built-in safety stops. Here everything is simple enough, to the front part of the racks (if you look from the seat), horizontal stops are installed. They are attached to the structure itself and allow you to set the stops at the desired level, usually it is the lower point of your bench press. If you can't squeeze the bar during the lift, we just put it on the supports and quietly dive out from under the bar.

This kind of insurance is easy to add to the designs presented above.

This is what the finished version looks like:

скамья для жима с упорами

Using separate racks for the bench press

This variant of insurance assumes a separate installation from the bench. The supports here are very similar to the previous variant. They can also be used for squats.

The design looks like this:

стойки для жима и приседаний

Using a power frame

In this version, the bench press is placed inside the power frame. The limiters are set in the right position, depending on the type of the bench press.

This option requires additional free space and the power frame itself. However, there are usually many height adjustments available and the power of the construction itself is maximal.

Conclusions

What variant of the bench press is up to you to choose, but remember the following:

The width of the racks should be at least one meter, because in this case, when you expand the width of the grip, you will not cling your hands to the racks.

If your ambitions are over 100 kg be sure to think about insurance. Even with experienced lifters mistakes happen, having insurance will keep you safe.

As for additional options. It is certainly very convenient and practical, but above all the basic design, and attachments are optional.