A full-fledged strength training at home is impossible without the use of bench press. This sports simulator, used in combination with dumbbells and a barbell, allows you to efficiently and fully pump up your muscles, make training as diverse as possible. It is versatile, practical, compact, mobile, has a relatively affordable cost. Due to its high functionality, it can 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.

Models of a fixed type limit the capabilities of the athlete. The constant position of the angle of inclination does not allow you to use different muscle groups and shift the main accents. More comfortable and versatile are adjustable benches. They push the boundaries of strength training.

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

Basic exercises

The power bench is designed to perform various kinds bench press, but is not limited solely to this type of exercise. The simulator is ideal for a comprehensive study of the muscles of the arms, chest, back. He does an excellent job with training the gluteal, calf muscles and the press.

The best basic exercise, which must be included in all training programs for the upper body, is performed using a bench with special racks for the barbell. It involves the serratus, shoulder, pectoral, anterior deltoid muscles, as well as the 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, will allow you to comprehensively work out all the listed muscle groups of the upper body.

Dumbbell row and bench press

An alternative to the barbell 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 exercise. strength training, as well as for representatives of the beautiful half of humanity. The shift in emphasis to the study of various parts 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-ups is ideal when the emphasis is on the bench. Thanks to this, the torso located at an angle allows you to reduce the load, prepare the muscles for building up. A difficult variation of the performance, suitable for advanced athletes, are push-ups, if the emphasis is on the legs. Effective study of the triceps is provided by reverse push-ups performed from the bench.

Press training

This power universal simulator is an excellent sports equipment for working out the lower press. The hard-to-achieve result of working out the muscles of the abdomen with the main emphasis on the lower part is easy to achieve by performing reverse twists with a separation of the buttocks on this simulator. Thanks to the soft rollers that fix the legs, you can do classic (ordinary) twists on the projectile.

Bulgarian lunges

An excellent exercise for the formation of rounded beautiful buttocks. It is done both with the use of weights and without it. At the same time, you need to stand on the floor with one foot, and rest against the simulator with the toe of the other.

The power bench for home training will be the ideal choice for athletes who want to purchase a compact, versatile, not too expensive, but the most functional sports equipment.

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

Small dimensions allow you to install this simulator 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 trainer is ideal for both men and women. Correctly selected and alternating with cardio exercises give the highest possible results, strengthen muscles, and contribute to the harmonious development of the figure.

Power bench for home: selection criteria

Training at home should be not only effective, but also safe. It is necessary to select a bench for exercising outside the walls of the gym with all responsibility and taking into account the following parameters:

Quality and reliability

The design must be made of thick and strong metal, have strong and reliable fasteners, folding and adjustment mechanisms, and the backrest 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 chance of injury. You should not buy simulators with narrow racks, as there is a risk that the load will be distributed incorrectly, the bar will tip over.

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

Horizontal ordinary benches have limited opportunities for training. To increase the versatility of this sports equipment, it is supplemented with the following elements:

Adjustable parts

They make it possible to do the exercise with both normal and reverse inclination, contributing to the full involvement of the muscles of the torso.

Foot block

Allows you to pump the calf and gluteal muscles, thigh biceps, as well as do the usual twists to train the press.

support pad

This device is designed to secure an athlete working with a large weight with a partner.

bars

A bench with such an additional projectile is designed to maximize the development of endurance and strength, expanding the set of exercises performed on it.

handrails

A device that allows you to do an exercise on the lower press as simply as possible. Due to the secure fixation of the torso, the athlete can perform reverse twists.

Rack with safety stops

A special device that ensures the safety of athletes lifting large weights alone, preventing the bar from falling to the chest if the bar cannot be held.

Comfort

The power separate bench is a great machine for working with dumbbells and barbells, and the barbell rack is great for doing deadlifts and squats. To make it comfortable to practice, the length of the bench is chosen so that the head does not hang down during classes. Tall athletes need to set the slope to 45 degrees, and rest the back of the head against the back.

Simplicity and ease of operation

You should not purchase an expensive bench model with options that will never come in handy. Complicated are simulators with a set of elements that allow you to perform many exercises, with intuitive and necessary functions for the athlete, which, of course, depend on the individual characteristics of the training. In order not to make a mistake with the choice, you need to think in advance what functionality the bench should have.

adjustable bench- an indispensable tool for any bodybuilder, used to develop the muscles of the upper shoulder girdle. We can perform all kinds of traction, bench presses, wiring and pullovers under any, as positive(head up) and negative(head down) corners solely due to the presence of this universally mobile device from the arsenal of fitness and bodybuilding.

Device diagram and main dimensions:

The considered device consists of a frame (1), on which a seat (2) and a backrest (3) with adjustable tilt angles are mounted.

The bench can be used to perform the following exercises:

• sitting bench press (dumbbells) from the chest;
• lying intelligence (in various variations) hands with dumbbells;
• lying abduction of hands with a kettlebell, dumbbell, barbell behind the head;
• sitting with an inclination, resting the elbow on the thigh, concentrated flexion on the biceps of the arm with a dumbbell;
• standing, leaning on the knee, pulling the dumbbell with one hand;
• sitting, leaning back, alternating bicep curl with dumbbells.

Bench athletic adjustable or simply inclined bench.

No self-respecting gym can do without this extremely useful device. In combination with a rack, barbell and dumbbells, this design opens up truly incredible horizons for your training. Even the famous Joe Vader in his training system, which conquered the whole world, on which hundreds of now famous bodybuilders grew up, singled out this device as a key one in the bodybuilder's arsenal. In his opinion, to work on building a beautiful muscular body, you only need:

1. Barbell Rack,
2. The barbell itself, dumbbells and a set of discs for them,
3. Athletic adjustable incline bench,
4. Roman chair.

This is the very minimum with which the adherents of Vader's theory can make a real athlete out of themselves. As you can see, the device we are considering is far from the last position in this list.

Adjustable athletic bench- this universal device is designed to perform bench press exercises with a barbell (dumbbells or kettlebells) in the prone, sitting and inclined positions. When working with a barbell, it is used in combination with a rack or Smith machine. For exercises with dumbbells (for example, a pullover movement with one dumbbell), a kettlebell (similarly), or, accordingly, all kinds of exercises with pairs of these shells (various presses, wiring, pullovers) can be used independently (without a rack). The inclined bench is also extremely effective for laying out from a lying position on the chest or on the back on a block frame or, as a similar option, with spring or rubber shock absorbers.

The design of the device (see figure) is as follows:

1 - back;

2 - spring clip;

3 - seat;

4 - stand, hinged on the seat;

5 - spring retainer;

6 - restrictive chain;

7 - welded base,

8 - stopper;

10 - upper rack, hinged in the lower tubular rack 9.

Bench length 1210 mm, width 390 mm, height 380 mm, back and seat width 320 mm. The backrest can be raised at an angle of 80°, the seat at an angle of 55°. Bench weight 30 kg. They put it at the universal weightlifting machine or at racks for squatting on level ground (with a solid base). The back and seat are set to the required angle and fixed. When the backrest is in a horizontal position, the upper column turns close to the backrest and is inserted into the spring bracket.

Every weightlifter, bodybuilder or a common person, who cares about the physical condition of his body, should have a bench for the press at home. There is a barbell bench in almost every gym. You can buy such a simulator in the appropriate store. This enables athletes to monitor their physical condition without leaving their abode. But why waste cash when to build such a bench for the bench press, you can with my own hands. The main thing is to know the dimensions and have drawings of such sports equipment.

Design features, drawings and materials

To build a bench press, you will need certain parts and materials. Before proceeding, it is necessary to determine design features products and transfer them to the drawing. So, the bench consists of certain elements, which include:

• bench board;
• metal rack;
• the base of the simulator is a bed;
• lever for fixing the legs;
• steel pipe, which is used to fix the bench on the supports.

With the help of such details you can build a bench for bench press compact dimensions. Thanks to this, it will be easy to transport sports equipment from one room to another. But, the main advantage is that the construction of such a structure will require little investment.

Often on the net you can find drawings and dimensions of bench press benches that you can do yourself. Of course, many of them are not universal. This means that they do not have any adjustment elements. They can be used mainly for bench press only. But, there are also such drawings with which you can build multifunctional professional equipment with your own hands. In this case, the machine will be used both for the bench press and for other exercises that will strengthen the entire body. Such drawings can be seen on thematic sites.

Some Basic Options

The main parameter of the bench press is the height of the bar in relation to the level of the main board on which the athlete is located. This parameter is determined individually for each person. A large number of simulators that are in sports stores have the function of adjusting this height. As for the independent production of a bench for the bench press, this parameter can be set directly for you. Wherein Special attention give the length of the arms and the size of the neck.

An important parameter is the location of the bench itself for the bench press above the level of the floor surface. In this case, the size of the lever arm for fixing the legs is taken into account. It is also worth considering that the design will stay more stable if the bench is located a short distance from the floor.

An important parameter is the height of the bar above the floor. It must be taken into account in cases where the design will be used to perform squats with a projectile. Thus, it will be used not only for the bench press, but also for other strength exercises. When calculating such a height, it is worth considering the height of the person who will be engaged on the bench.

Assembling the simulator according to the drawings with your own hands

When all the parameters are determined, you can proceed to the assembly of the simulator itself. Here it is worth using drawings and prepared diagrams. Assembly is carried out in the following sequence:

With the help of such instructions, you can quickly and effortlessly build a bench press machine with your own hands. The main thing is to draw up the drawings correctly and follow the instructions.

Since the construction of such a sports simulator is done by hand, you need to take into account some advice from professionals. This applies not only to sports, but also to the construction of various structures. To create a simulator, metal is mainly used. Its disadvantage is that under the negative influence of a humid environment, it begins to rust. As a result, this leads to a violation of integrity. To solve this problem, paints and varnishes are used. Using paint, you can protect metal elements from corrosion and give them an aesthetic appearance.

Modern life, on the one hand, deprives a person of most of the natural physical activity; on the other hand, he 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 a carpal expander are not enough; you need to work more with weights on shells and machines, so at least a bench is required.

Not only the 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 twisted the sun on the horizontal bar. Niels Bohr, the one in school textbooks, was a famous football player who played for the Danish national team. It came to oddities with him: when Bohr was awarded the Nobel Prize, in physics, of course, the Copenhagen "Tagebladette" printed a note, they say, that's good, they gave our forward a Nobel prize for football. And the "nerd" in "physics" often turns out to be such in areas of activity that require mental stress.

The abdominal muscles, as you know, are more difficult to pump than others, because. their ends are not directly connected to the bones. At home, pumping up the press without special equipment does not last long until a hernia. Therefore, a bench for the press is also needed. Structurally, both shells are most often combined into one, with the possibility of transformation for certain sets of exercises.

Sports benches are not technologically complex products. There are enough descriptions of them in RuNet, but more in the key: choose the drawings, and then - like this you need to saw, like this to beat, like this to screw. A person who cares about his physical development, as a rule, knows how to manage the instrument. But how do you choose a prototype to benefit from training? How to modify it for your biomechanics and biometrics? Which sample is more suitable for certain groups of exercises?

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

Note: the problem of home sports in recent times rises more and more sharply in rural areas - "physics" decreases there, stress increases, and it is far from a well-equipped gym.

What to choose from

A home bench for bench press is most often part of a compact simulator or is itself a multifunctional sports equipment. For those who regularly work out, things will come to a simulator for sure, therefore, when choosing a prototype bench, you should already keep in mind what it will become overgrown with later. The designs of sports simulators are most commonly used 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 power connections in the structure, it largely determines the capabilities of the projectile.

4-support shells, pos. 1 in Fig., are designed for advanced athletes operating 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, which greatly reduces the risk of injury: a barbell that has collapsed on the chest with a barbell is very serious. 4-support simulators are heavy, bulky, and you can’t deal with heavy weights in an apartment: falling on the floor, they give an instant load of 5-8 of their weights, and the bearing capacity of the floors is 250 kg / sq. m.

For domestic conditions, 3-support simulators are designed, simple and with additional levers for loads, leg supports, athletic desks, etc., pos. 2 and 3. In order for the bar of the bar in the 3-support simulator to also fall at shoulder level, their benches are made “breaking”: it is dangerous to take the bar with your hands behind your head. Therefore, in terms of dimensions, 3-support simulators are generally not smaller than 4-support ones, excluding those in which the bar is taken from the approach, see below. Permissible working weight in 3-support projectiles, as a rule, is taken 100-120 kg, including the body weight of the trainee.

A 2-support simulator is actually a bench for the press. For different groups of exercises, horizontal and inclined benches are needed, pos. 4 and 5: on a horizontal bench, the press itself swings, and on an inclined bench, the lumbar muscles are also well loaded. A more complex structurally universal bench, pos. 6 serves in both capacities.

Note: on an incline bench, you can also do the initial complexes of hyperextensive exercises, see below.

The most perfect type of sports benches is a transforming bench with a breaking board, the inclination of the parts of which is regulated separately, pos. 7. The transformer bench can be supplemented with a rack for a block with a load, a school desk, pos. 8 and other devices. It makes sense to do this for yourself right away if you have the necessary working skills: then adding a barbell rack to the bench, we get a complete analogue of a 4-support simulator, only for less weight, pos. 9.

Note: common mistake when self-manufacturing sports benches-transformers - their execution according to the power scheme, as in fig. on right. When performing exercises, significant efforts arise, tending to “spread the bench legs”, and the welds turn out to be unreliable. In order for the projectile of this sample to become durable, its support bars must be connected with a longitudinal beam, or two, from the same pipe.

Special benches

A special type of sports equipment is benches for hyperextensive exercises. Their goal is to achieve harmony and flexibility, without building up excessively. muscle mass. In fact, hyperextension can be practiced on big ball, or just on a mat, but the best results are obtained on a special bench.

Benches for hyperextension, due to anatomical and physiological differences, are male and female, see fig. A strong Amazon can do hyperextension exercises on the men's bench, but ladies whose goal is to get rid of riding breeches, a slender posture and a flat stomach, only need a women's bench for hyperextension, to the left of the trail. rice. It’s better to start putting yourself in order without risking reproductive health, after all, on an inclined bench with a curved board, in the center, and for “advanced” beauties to do press with a load, also sitting on a special bench, on the right.

Note: drawings of a bench for hyperextension with adjustment for height are given in fig. Materials - profile pipe 40x25x2, 35x15x1.5 and round 25x1.5; school desk made of plywood 12-14 mm. For the lining of the desk, see below.

About sizes

Here in fig. the dimensions of 3-support simulators for people of average height are given. On the left - fully functional with a removable desk, hand and foot levers. The main materials are professional pipe 60x40x2 and round 30x2; emphasis for lifting the board - pipe 20x2. The board is 16mm plywood with sheathing as described below.

On the right is a simple compact one. The height of the bench above the floor is selected individually, according to the measure from the heel firmly standing on the floor to the inner bend of the knee joint. Basic materials as in the previous case; adjustable back leg allows you to transform the projectile for sitting exercises. But remember: the barbell from this simulator should only be taken from the approach!

different benches

The simplest, but also remarkably durable sports bench - “hippolitovka” can be made according to the drawing in fig; flooring - a solid board from 40 mm. Those who took the course of a young soldier in the army are well acquainted with her; at least in the past. "Spirits" - the townspeople soon began to look at hippolitovka with amazement and apprehension: how many, it turns out, all sorts of exercises can be done on it! And it is also a great part of the 4-support simulator.

On the trail. rice. - inclined bench for the press. This, due to its compactness and usefulness, does not hurt to have a separate one, if there is enough space in the home. Due to the lack of right angles, the material is weaker - a professional pipe 40x40. Foot rests - a 10 mm rod with threaded ends, rubberized to the desired size. Removable rubber sleeves: the lower stop is adjustable, and the top one is removed if you need to do exercises in which it interferes.

Further on fig. - compact power bench with racks for the barbell. Exercises on it are done mainly while sitting. You can also pump the press, deeply bending your back. In this case, the legs will be supported by the cross beam A, and then it must be covered with something soft or put on a rubber sleeve. Materials - professional pipe 40x40, and rod holders made of steel strip with a thickness of 6 mm.

The next sample is an athletic bench already for strong guys, confidently handling a barbell with a weight equal to their own, the so-called. Scott's desk. Materials, respectively - professional pipe 60x60x2.5 and 50x50x2. Neck holders from the same strip as before. case; seat and table made of plywood from 20 mm.

Several simulators

How to tightly connect the “hippolitovka” bench with the barbell rack, turning it into a fairly compact 4-support simulator, is shown on the left in fig. In the same place on the right - the dimensions and design of the bench-transformer for the same frame. The main material here and there is a professional pipe 40x60. Let's remember about the clamps of the racks with the rod holders below.

On the trail. rice. - drawings with a material sheet of a simple 3-support stationary unregulated simulator with a horizontal bench. It is more suitable for private households with sufficient usable area. The highlight of this design is the connection of the far leg of the bench with its supporting beam with a link at 45 degrees. Thanks to optimal distribution operational loads, it was possible to perform a projectile on which you can do exercises with weights of more than 100 kg, from a professional pipe 50x50.

Finally, further in Fig. - drawings and specification of elements for a fully functional home simulator with a transformer bench for bench press and abs. Pay attention to the node highlighted in red. This is the simplest and most reliable way to fix the barbell racks for home use. The fixing pins (with a diameter of 12 mm or more) will, of course, wear out a little, but they will never jam or bite.

More about the bar

As already mentioned, a barbell not held on weight can cause severe injury, up to a fatal outcome. And to send her neck to the holders in such cases is unrealistic. But it’s realistic - to provide 2 segments of the chain, securely fixed on the racks of the rod. At the other ends of the chains are carbines, they are thrown onto the neck. The length of the chain safety links is taken such that, holding the barbell on fully extended arms, the chains sag, but the bar of the released barbell does not reach the chest. To prevent the carabiners from slipping on the neck, it is enough to wrap them with tape. Suddenly the bar collapses, the adhesive tape, of course, will not stand it, both carabiners will move to one end of the neck, but the matter will be frightened and, possibly, beaten by the floor.

About wooden athletic benches

It is impossible to practice with a barbell on wooden sports equipment, their design will not withstand. But in situations arising from the awkwardness of the trainee, the tree “gives” through the body much less sensitive than metal. Therefore, it is preferable for beginners and minors to use wooden benches for the press and the press. In addition, wooden sports benches and exercise equipment can be built in the country or in country house from the remains of building materials.

The design of an inclined wooden bench for the press and the specification for it are shown in Fig., and on the next. rice. - drawings of a wooden simulator with an incline bench and a lever for leg exercises with a load. In order for the tree to hold the operational loads, a block suspension system was used: they hang on the descending branches of the cable A. The transverse beams B are rubber-coated steel.

About upholstery boards and seats

Boards and seats of industrial sports equipment are covered with leatherette or plastic of a similar purpose on an elastic lining. Such lining is durable, but does not prevent sweat re-absorption, which is not useful in any way; that is why a modern sports uniform is sewn in 2 layers, with a mesh that immediately removes sweat directly from the skin.

In gyms, this lack of plating does not noticeably affect, because. the gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At least it must be equipped according to sanitary norms. At home, it is not always possible to exercise at a comfortable temperature, and it is simply technically impossible to arrange a VVV in many city apartments. Therefore, it is desirable to carry out the sheathing of home-made athletic benches in the form of such a “pie”, following from the base outward:

• Microporous rubber with a thickness of 12 mm;
• Furniture foam rubber with a density of 45 (grade 45) with a thickness of 8 mm or more;
• Sintepon with a thickness of 7 mm;
• Denim or material like an 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 the skin are tucked to the underside and pinned with a furniture stapler. The disadvantage of such a sheathing 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 even within 3-4 years, but according to sanitary and hygienic requirements, the service life of the textile sheathing should be reduced to a year.

Many men and women desire to have a beautiful body. But for this you need to constantly engage in regular training for different muscle groups. Swinging the press is included in this list of physical exercises and is an important part of the body that gives harmony. But if there is no extra time for training in the gym, and there is also no extra money to buy a simulator, you need to make a simulator with your own hands - a bench for the press.

In order to implement this plan, you need to have a little experience with a tool for building. To make a bench, you need to correctly approach this issue. After all, the design must be reliable and durable.

Regular bench press

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

Before making a bench, you need dry the board and perform antiseptic treatment. In the process of drying the wood, you should start assembling the metal frame.

Two pipes 120 cm long are laid on the width of the board, and two pieces are cut out at the top and bottom to 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 basis of the platform. Design should look like a rectangle.

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

Next to the board padded soft cover. Bolt holes are made in the pipe, preferably 5 pieces on one side and 2 on the base. At the end, the board is twisted. Metal carcass can be painted black. The assembly of the frame is done by welding.

Advanced bench for the press

She is different from regular topics that has a board tilt adjuster. Comfortable leg clamps should be given to the design. For the manufacture of 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, several holes for bolts are made in it.

Next you need make a part in the shape of "T"”, but with a slightly smaller pipe diameter so that the product fits snugly into the rack. You also need to make holes in it, but to match the holes on the stand, you can make adjustments to the leg part.

Further, 50 cm from the foot edge the next rack is installed 30 cm high. From this rack, 33 cm, another 35 cm high is mounted. Then you need to make holes in the 30 cm rack every 5 cm, but before making them, it is recommended to put a piece of pipe of a smaller diameter there and drill. On a 35 cm rack, it is cut out at the top edge of the part so that plates are obtained 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 built. 2 corners are cut to a certain length, welded to each other, a drilled pipe is welded to them. Holes are made in the walls, and the board is screwed on. From the foot edge to the corners, a pipe 40 cm long is attached across, then the upper frame is mounted on the racks. The head part is screwed on a large bolt, and the adjustable support is screwed on, previously set to the desired angle.

At the end is performed structure painting and upholstery, as well as foot parts with foam rubber and leather. A thick layer of foam rubber must be wound on the legs so that pain does not occur. After some time of training, you just need to twist the bolts into another hole, thereby lifting the board. Due to such a simulator for the press, you can pump up your stomach in a short time.

The use of the Swedish wall as a simulator for the press

If there is a Swedish wall in the room, then the task of constructing the structure is greatly facilitated. If there is none, then its manufacture will not be superfluous.

You will need the following materials: thick board of standard width, length about 100 cm; two wooden lintels; material to prevent injuries on the back.

Build this structure extremely simple. It is enough to cut the board to the desired size. At the edge, screw a beam of the same width as the board. A round jumper for legs in the form of a handle from under a shovel is screwed 30 cm from the edge. At the end, it is necessary to mount a soft cloth on the board and foot holder.

The principle of the bench for the press is as follows: the board is substituted for the Swedish wall, the edge with the beam clings to the jumper of the Swedish design, and training is done on the press, after a while you can change the slope of the bench.

Do-it-yourself bench

Such a simulator is quite in demand, because on it you can perform an exercise with a barbell and download the press. It is not difficult to make a power simulator with your own hands, if you approach this matter wisely.

Such a simulator has many features. It can be equipped with a block for legs, pumping the abdomen and power bench press. In the latter case, it is very convenient, because for the bench press you will not need an insurer partner, because the simulator has a restrictive chain.

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

Purchase or DIY

Not everyone has the opportunity to train in the gym, this problem is solved by purchasing a simulator for the press and power bench press. But there are pros and cons to both options.

Purchasing Pros: don't have to waste time for handmade production.

Cons of the purchased simulator:

• low quality of goods;
• high price.

Homemade option

• Quality, design and functionality are respected by the owner himself.
• You do not have to use expensive material for the construction.
• A home-made simulator, unlike a store-bought one, will turn out to be much cheaper at the expense price of the material.

Minuses: waste of construction time simulator.

How to make a bench press

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

In any case, to make a bench for the bench, you need have basic skills for working with metal, especially in the welding field. If, when assembling the simulator with your own hands, the seams are made of poor quality, then this is fraught with terrible consequences. It is better to ask a familiar person who understands the welding business.

And 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 a while, the integrity of the bench may be violated.