Adjustable bench - An indispensable inventory of any bodybuilder is used to develop the muscles of the upper shoulder belt. All sorts of traction, press, wiring and pullover we can perform under any like positive(head up) and negative(head down) angles solely due to the presence of this universally mobile device from the fitness and bodybuilding arsenal.

Device diagram and main dimensions:

The device under consideration consists of a frame (1), on which the seat (2) and the back (3) with adjustable inclination angles are mounted.

The bench can be used to perform the following exercises:

• sitting the bench rods (dumbbells) from the chest;
• lying exploration (in various variations) hands with dumbbells;
• lying hands away with gay, dumbbell, barbell;
• sitting with a slope, Opera elbow about the thigh, concentrated bending on biceps hands with dumbbell;
• standing, leaning with a knee, driving a dumbbell with one hand;
• sitting, leaning back, alternated bending on a biceps of hands with dumbbells.

Bench athletic adjustable or in a simple inclined shop.

Without this, an extremely useful device is not any respection gym. In combination with a rack, barbell and dumbbells, this design opens the truth of incredible horizons for your training. Even famous Joe Vader in his training systemwho conquered the whole world on which hundreds of now famous bodybuilders grew, allocated this device as a key in the arsenal of Bodybuilder. In his opinion, it is only necessary to work on the construction of a beautiful muscular body:

1. Rod rack,
2. Bar herself, dumbbells and a set of disks to them,
3. Athletic adjustable oblique bench,
4. Roman chair.

Here is the minimum, with the help of which, adherents of Waider's theory can create real athlete. As we can see the device under consideration, it takes a not the last position in this list.

Athletic adjustable bench - This is a universal device designed to perform bench exercises with a barbell (dumbbells or weights) in the lying position, sitting and inclined position. When working with a barbell, used in combination with a rack or machine Smith. For exercises from dumbbells (for example, the motion of Pullover is one dumbbell), the weight (similarly), or, accordingly, all sorts of exercises with pairs of these shells (various benchmarks, wiring, pullovers) can be used independently (without a rack). Also, an extremely effective inclined shop is used for wiring from the position lying on the chest or on the back on the block frame or, as a similar option, with spring or rubber shock absorbers.

Design device (see Figure) Next:

1 - back;

2 - spring bracket;

3 - seat;

4 - Rack, hinged on the seat;

5 - spring retainer;

6 - restrictive chain;

7 - welded base

8 - stopper;

10 - upper rack, hingedly fixed in the bottom tubular rack 9.

Bench length 1210 mm, width 390 mm, height 380 mm, backrest width and 320 mm seats. The back may be raised at an angle of 80 °, the seat at an angle of 55 °. Weight bench 30 kg. Put it at the universal heavyThetic machine or u rack For squats on a flat place (with a solid base). The back and seat are installed on the desired angle and fix. With a horizontal position of the back, the top rack rotates close to the back and is inserted into the spring bracket.

Everyone must keep himself in good physical form. As the People's Proverb says: "In a healthy body - a healthy mind." The bench for the press and the press is one of the most popular and in-demand simulators, with which you can successfully conduct domestic training at any convenient time. Below will be talking about how to make a bench for the press with your own hands.

Types of simulators for the press

There are several varieties of simulators for the press.

In gym usually used:

1. Typical bench for the press. Such a bench can be located at different angles. A greater angle of inclination of the board requires great efforts, but it allows you to achieve an impressive result. A similar bench is considered the cheapest option and stands within two thousand rubles.
2. Boards with adjustable backrest slope. Excellent option for the development of several muscle groups at once: abdomen, waist, buttocks and backs. The average cost is about three thousand rubles.
3. Benches with an expedited back. Training with this bench pass with an increased level of load. Basically such simulators use advanced athletes that are engaged in several years.
4. Roman benches for the press. They are considered the most "advanced" type of simulator. Allow you to pump up the abdominal cubes with raised legs. With permanent training, you can achieve a beautiful relief.

The bench for the press practically does not have drawbacks. It is worth considering that high people are extremely problematic to pick up the board under the individual body parameters.

Advantages of using benches

Having bought or making a bench independently, you can proceed to the first active training.

The advantages of using a bench for the press:

1. Ability to control each of its movement.
2. With the help of special control, you can increase or decrease the load when it takes.
3. Exercises on a bench with an additional weight is much safer.
4. Ordinary training becomes not only more convenient, but also several times more productive.
5. A lot more types of physical exercises can be performed on the bench for the press and press.

Using the arsenal equipment of this type, you can achieve progress quickly enough. The embossed press and the pumped body will not make himself do for a long time. With the help of a bench you can perform much more exercises, including with dumbbells and barbell.

Buy or make yourself

To perform the bench rods lying at home, without a bench just can not do. There are two options - buy yourself or do yourself.

Purchase in the store

Buy the necessary projectile in any sportswear will not be difficult.

Advantages of buying a bench in the store:

• availability. Having bought a bench, it will only need to install houses at a suitable place;
• time. For the purchase and installation of the bench will take no more than 2-3 hours.

Despite the obvious advantages, there are several flaws that attention should be paid.

• high cost of equipment. Very often overpassing the brand of the manufacturer;
• the inability to choose individual parameters for yourself. Basically, the bench for the press is lying in the standard configuration - if the growth of the athlete is large, it will be difficult for him to choose the necessary bench for itself.

When there is no possibility to buy the necessary projectile in the store, it can be made independently.

Making your own hands

Make a bench for bench at home almost every one, even a novice master.

• you can choose any parameters of the bench based on physiological features;
• money. Make a bench yourself less costly than to buy it in the store.

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

Disadvantages:

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

In essence, the store and the home option differ from each other. If you make a simulator yourself, he will not give way to the shopping option.

Criterias of choice

Domestic training should be primarily safe. You need to choose a bench for the press in the store very carefully.

Special attention should be paid to the following parameters:

1. Quality. The design must be made of durable material. It is important to draw attention to the reliability of the fastening of parts and elements. It is not recommended to acquire simulators with a narrow stage setting, otherwise you can incorrectly distribute the load.
2. Compact sizes. Inspection benches are distinguished by reliability and good stability. But not every person has the opportunity to allocate a permanent place under this simulator. Folding models allow you to correct the position. When buying this species, you should pay attention to the quality of the mechanisms of folding and transformation.
3. Functionality. Horizontal benches, as a rule, have limited opportunities for classes. To increase the versatility of the sports projectile, it is possible to add it to the following elements: footrest, bars, handrails, susceptible stands.

The power bench for the press and press is an excellent simulator for working with dumbbells and barbell. For comfortable and productive training, it is recommended to choose the length of the bench so that the head does not hang down during classes down.

How to make a bench do it yourself

If there is a desire and the ability to independently make a bench for handy, then there should be no obstacles and difficulties. Before proceeding with the process, you need to pick up the correct size of the bench for the press lying, but you can use your own parameters.

Drawing

Below in the figure are the sizes of three-resistant simulators for people of medium height. On the left depicts a multifunctional simulator having a removable desk, as well as manual and foot levers.

Right - simple compact. Height above the floor must be chosen individually, based on the features of growth.

Required tools and materials

To make a bench, you need time and patience.

The following materials and tools will be needed:

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

If there are no appropriate tools in the home source, then it is better to buy a bench for the press in a sports store.

Making frame

To work it is necessary to take a pipe with a diameter of about 2 cm with a maximum thickness of the saint. In some points, it will be necessary to use the steel strip.

Step by step description of actions:

1. Make two cuts cut, each - 83 cm. These segments will serve to support the rod. On one of the segments, make measure 34 cm and mark a simple pencil. The second to mark the same way.
2. Make a segment 52 cm. This segment will connect the first two pipes at a height of 34 cm.
3. Cut another element 34 cm. This is a leg on the reverse side.
4. Cut the element by 97 cm. Combine into the overall design front and rear supports using a weld.
5. Make an extension 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 need to be welded.
6. Using visks from the steel strip, you need to exit 2 identical supports. Externally, they should be similar to the letter J.

At the very end, you need to make several holes in the design, each of which will have a diameter of 1 cm. These holes will include rods. The exact location is 16 cm from the center of the beam. By the same principle you can make a rack for dumbbells with your own hands.

Fastening benches for frame

Before moving to the fastening of the bench to the frame, you need to make it.

To work, you will need:

• sheet steel 2 mm;
• bulgarian;
• roulette;
• door hinges;
• welding machine;
• cropped board;
• foam;
• rubberized fabric;
• rod reinforcing without ribs.

At the beginning of work you need to cut 2 steel sheets - 35 * 16 and 35 * 94. The first must be fixed with the weld, it should be only 1 cm beyond the pipe.

To fix the second, take the steel loop of the door type. Loops to weld one plane to the pipe, and the second to the steel plate.

1. From the reverse side, to make an indent of 10 cm, attaching 2 of the rigorous rod of reinforcement with a length of 30 cm.
2. To lay the separated edged board or chipboard from above, which will be released at each side by 0.5 cm.
3. All joints of the metal and wood will be fixed using self-tapping screws.
4. Top to put the foam rubber, close the rubberized cloth.

Shop ready. Now you can not be afraid of any unpleasant surprises during exercise. This system is able to easily withstand more than 1 tons of weight.

Improved model bench

The bench can be improved - 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 build the bars to the already available bench for the press, you will need not a lot of tools.

Need the following materials:

• bars;
• welding machine.

That's all. The bars are not so difficult to build, as it seems at first glance.

Work on the assembly

To fight the bars to the bench for the press, you will need 20-30 minutes of time.

Need:

1. Get a welding machine and a special mask to protect your eyes.
2. Swelling babes to bench.

Improved model of bench is ready. Now there is an opportunity to diversify domestic training.

Manufacture of a wooden roman bench

Make a wooden roman bench can even a novice master. For her they will need bars, boards. If there are no boards in the presence, then a regular plywood sheet is suitable.

This simulator is performed according to the following principle:

1. It will be necessary to take a suitable bench that can be made from one wide board with a thickness of 3 to 5 cm.
2. You must purchase two vertical racks. Their cross section should be about 50 × 50 mm, and the height is 1 meter. From the edges of each rack, you need to make holes with a diameter of about 3 cm, in which then you need to insert the edges of the crossbar for the legs.
3. To make a crossbar for legs, you should take a round timber with a length of 1 meter and a diameter of about 3 cm. The edges of the crossbar must be inserted into the holes.
4. A supporting crossbar of 1 meter long and a cross section of 50 × 50 will be required. It will connect 2 racks, to fasten it in the middle.
5. Support, which will be required for the seat. With its help, the back will fasten on the crossbar. It is possible to make it from a bar or a boards wide from 3 cm. Support in length should be a little shorter seats.
6. Stiffening rib. The seat will be more reliable if stiffness ribs will be used to enhance. From the bottom to the back, you need to attach a rib from the thickened material.
7. When assembling the design it is worth using ordinary self-tapping screws.

The main disadvantage of this simulator is its bulkiness. In small apartments install such a construction will not work.

Planting boards and seats

A homemade simulator's trim is needed to perform a two-layer so that it takes sweat from the skin.

What will be needed to create a trim:

1. Microporous rubber thickness from 12 mm.
2. Sintepon with a thickness of 8 mm.
3. Denim.
4. Furniture foam thickness from 7 mm.

Rubber cloth should be glued to the "Moment" glue. The remaining layers of the trim need to be turned to the stretch and attach to an ordinary stapler. The disadvantage of such a skin is that it needs to be changed once a year for reasons of sanitary and hygienic standards.

The bench for the press will help each athlete to conduct successful training at home.

The classes take place more productively, there are several useful tips:

1. During the exercise, the technique should pay first place. It is better to sacrifice with repetitions and approaches, but to do everything strictly according to the technique.
2. When performing the press, the bar is lying on lowering the cargo standing 4 seconds, on the rise - 1-2 seconds. Thus, it is possible not only to increase the strengths, but also noticeably add in muscle volumes.
3. With ailment, the training is better transferring the next day. Conduct training should be in a cheerful and healthy state.
4. Relaxation. It is not recommended to train on a bench for the press and bench for the clock. Distribute training you need 3-4 days a week.

There is nothing complicated in the manufacture of a bench for handy. The main thing is to attach strength, energy, find the necessary schemes for work and add a little ingenuity.

Video

In this video, it is described how to make an inclined bench for the press lying.

Most of the power involves a special inventory, without which it is practically impossible to perform a complex exercise. When you can refuse with new-fashioned swelling, beautiful drinking tanks, then no exercise cannot be performed without accompanying shells. Whether it is a simple care for or heavy loads with a barbell. Such an indispensable inventory in the world, first of all, should be considered a bench for. This indispensable accessory of anyone is important for any athlete: from a lover of heavy scales, to lovers of simple, but exhausting.

Description and main tasks

Sports bench has acquired its popularity not in vain. A sufficient number of existing species of this accessory make it possible not only to maximize comfort when performing exercises, but also significantly increase the necessary result due to proper fixation of the position of the body when performing an approach.

The bench for the press is lying is a stable design designed to facilitate the exercise or creating special conditions in case of power. The main thing its purpose is help athlete when performing bench pressbut.

Such a projectile makes it possible to take a resistant position when you exercise or select the optimal angle of inclination, which makes it possible to adjust the load on the athlete. The main feature of the shop for the press is lying in her compactness, it promotes the installation of the projectile even in a simple apartment.

There are only two types of sports bench:

According to his name, the bench for the press is for the most part is designed to perform various clauses. But on this benefit from this sports projectile does not end. This simulator is perfect for a comprehensive workout on the development of muscles of hands, back and chest.

it almost the main purpose of the bench. The use of an additional sports inventory during class classes makes it basic, which is included in the training program athletes of any level. Rods from the breast from the bench makes it possible to work the chest, deltoid, gear shoulder and.

Here it is an adjustable type for the aid to help the athlete, since changing the position of the body in powerful classes from the bench, the athlete can easily force the necessary muscle, which makes it possible to spend more effectively.

Did you know? The absolute world record for the length of Lyzh installed Ryan Kenelli. The athlete raised from the breast to the rod weighing 486 kg.

Hoom and wiring with dumbbells

This is an excellent alternative to a barbell. Plus is that for exercise suitable ordinary benchAlso there is no need in special racks than in the case of press with a barbell.

Exercises with dumbbells on the breast muscles will be useful to beginners, as they make it possible to regulate the amplitude of movements, which directly affects the degree of load.

Advanced athletes with the help of a bench increase the load on the body due to the resistance to.

Bench more often used for pressrather than for the press - and this is a famous fact. It is an excellent device for exercises on the muscles of the abdomen, and for study, this inventory is simply indispensable.

The load on the lower press is created by performing a reverse body on the bench, taking off at the same time. When, complete to the simulator, there are special soft blocks for fixing the legs, you can also perform conventional body twisting on it (classic abdominal muscles).

This exercise without a sporting bench is hard to imagine. The simulator for the press lying becomes beautiful sustainable supportwhich will help already in a fairly short time to purchase perfect buttocks.

For this, one leg should stand on the floor, and the second toe must rest in the projectile, after which it is necessary to alternately change the focus on each leg. For experienced athletes, it is recommended to carry out this exercise with a small cargo in the hands.

Did you know?The attacks are one of the most ancient exercises whose history reaches to antiquity.

Criterias of choice

The bench is not considered a technically complex device, however, when choosing it in a sports store, some existing recommendations must be followed. When choosing this kind of simulator you need clearly understand the requirementsWith which he must cope and, most importantly, the place of use.

This criterion is especially important if the shop is planned to be used at home, in which the desired free space is not always there.

Dimensions

If you are the owner of the gym, then you do not need to worry about the overallity of the product. Even on the contrary, many successful businessmen in the world of sports advise you to choose a lander more, as this positively affects its stability and reliability. So what sizes should be the bench for the press?

At home with high weights, it is not necessary to work. The most reliable option will be a large collapsible shop, but not everyone has the opportunity to allocate a whole room for sports, so you pay your attention to compact folding models. By purchasing such a simulator, carefully should look at the sliding mechanisms: they must 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 or more than 25 cm. Such width allows you to feel confident in almost any power exercise.

Monoblock or transformation?

As mentioned above, the main advantage of an intimidated stationary bench is its durability and reliability, however, the compactness and functionality of such a simulator can be forgotten. The ideal option will be the universal bench-transformer. At such a sports projectile a huge number of advantages over the monoblock:

1. Transformable parts of the sports benches make it possible to exercise with any level of inclination, which makes it possible to approach the development of muscles comprehensively even at home.
2. Additional blocks help to turn the usual bench into a universal, with the help of which it is possible to qualitatively and, most importantly, to comprehensively approach the development of muscle mass: from the legs and buttocks, before and.
3. Even the most complex design of the bench is technically simple - it helps the projectile to serve uninterrupted not one decade.
4. The form "Designer" allows you to disassemble the bench in a matter of minutes, it is especially convenient for owners of small apartments or sports halls.

Additional blocks

Additional blocks make it possible to turn the usual bench for the gym into a multifunctional simulator, which in most cases can satisfy the athlete requests of any level.

This will especially be useful for novice athletes, which sometimes it is very difficult to allocate basic exercises for themselves. Among the most popular additional elements of a sports bench can be allocated as follows:

• block for legs, which makes it possible to develop ion and berium muscles, biceps of the hip;
• pillow for support, designed purely to ensure comfort. It is used when the athlete's suspension of his partner is used during exercises with a lot of weight;
• who help perform additional exercises for the development of endurance and strength;
• handrails, promote reliable fixation of the athlete body. It helps to increase the efficiency of exercises to the lower press;
• rack with supports, is a device that provides additional security athletes when working with serious weights alone. The special design of the block holds the neck from falling on the athlete during the exercise when the athle can not hold it.

Correct exercise

In special care, the bench does not need a bench. Even modern multifunctional shops for the gym do not require special maintenance. The main condition for the durable functioning of the bench for bench is in a timely inspection of movable connections and structures that ensure the safety of an athlete during training.

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

Important! Special attention is paid to the welds. A cracked seam can lead to the fact that during the power load of the bench will break under you.

Imagine a modern sports room without such an element like a bench for the press, today is almost impossible. This device makes it possible to approach the process of performing power exercises more professionally and competently.

This simulator helps almost zero to organize a full-fledged process to achieve the perfect body. Even the most simple in the design of the bench combined with additional blocks, dumbbells and barbell contributes to the creation of a real professional sports base even in a simple average apartment.

The first question, who asks a person who learned that his acquaintance is engaged in sports: "How much do you click?" And this is no accident, because the most common simulator is a bar and a bench for bench press. Newbies in sports, envying a row with a barbell, will certainly go to her. The popularity of this projectile is due to the fact that it works well the muscles of the hands. It is this area of \u200b\u200bthe body and is the most desirable for pumping.

No time go to the gym? Not a problem

No time go to the gym? Not a problem, because the bench for her hand is made pretty simple. It happens when well, there is no time to go to the simulator or there is no desire. Buy this shell? It's not immediately, because they are too expensive, and why, when, when the bench for her hand is done with their own hands. So, the option is only one - accepted for work yourself.

Planning the future projectile

Before you start work, you need to brave everything carefully to know which material is needed and how much to buy it. Also at this stage it is important to choose what type the rack itself will be, what will be for the bench for the press lying with their own hands. Drawings are also an integral part of the planning. In order for the projectile to be correct, it is necessary to do everything clearly according to the schemes.

Bench for bench press, with their own hands made, should have all the necessary qualities, namely, practicality, compactness and reliability. The latter is one of the most important qualities, since work with considerable masses can simply break the projectile, so it is necessary to do it powerful. Large, cooked pieces of iron, which is exactly what you need. Yes, the projectile will occupy some place in the apartment, but they need to sacrifice for training. What if there is little place in the apartment? It is necessary to make the design become compact. This can be achieved only with collapsible projectile. When all parts are disassembled, there will not be problems with collecting and storage.

What materials are needed

Even that amount that will spend on various materials will still be less than it is already ready, made at the factory of the bench for the press lying. Do with your own hands you have to make a lot. But this is definitely worth it.

First of all, before starting work, it is worth preparing materials from which the bench will be made for handicap do it yourself. Drawings and calculations will be prompting how much and what you need to purchase. What materials are needed for the manufacture of this projectile?

Make a bench for handy with your own hands best of the profile pipe. This is a type of metal rolling, which is sold in construction stores and markets. It happens square and rectangular. Best of all, of course, take a square, as it is more practical. We will need such a metal profile only one species from which the entire design of the bench and racks will be made. The dimensions of this profile must be forty-forty millimeters. The thickness of the walls (cross-section) is equal to two millimeters.

There will also be two steel plates of rectangular shape. It is desirable that the thickness of them is at least half a cavity. Of these, the holders of the rod will be manufactured. At each end, they should be hooked so that the hook turned out. Also need bolts with nuts and rubber lining. Due to the fact that the whole design is made of metal, it is too noise and can scratch the floor. In order to avoid it, they are stuck on the whole base of the bench. So it becomes more stable, and therefore the best.

Sunbed itself will be made using a board, foam rubber and leatherette. This bed will come out very durable, soft and practical, and most importantly - durable.

Bench for the press lying do it yourself: drawings

What should be done from the very beginning? Before working for work, you must clearly imagine how the bench will look like. You will have to make two racks with your own hands, so that you can put the bar on them during training. The design will stand on three vertical supports. In length, it should be one meter, and in height - eight hundred millimeters.

How to make a bench for the press

Since the design is specifically designed for newcomers in a construction business, it will be a little rude, but light. First of all, you need to start with cutting a bar in length. After that, you can start welding.

To two racks that will keep the bar, you need to fight two perpendicular beams. To another vertical rack - perpendicular bar (everything is visible in the drawing).

On two large vertical racks, it is worth making the backbone at the level of three hundred forty centimeters. It is in this place to two pieces of the profile a transverse horizontal beam is welded. To the horizontal, the straight beam parallel to the floor is added exactly in the middle. This will be the basis for the bench. By the end, it remains only to fade a third vertical rack, as well as two rod holders (these are the metal plates that needed to be bend). Welding works are completed.

How to do Lyzhak

It is impossible to engage in the iron bar. Therefore, you need to make a special sun bed. It is made of rectangular plywood, foam rubber and leatherette. First you should take care of the mount.

For this, in three places in the long parallel floor, the beam should be done three holes for bolts every thirty centimeters. The same must be done with plywood. With the help of bolts fix the board. Then, applying glue layer, glue the foam rubber. After the glue gets free, you can already with the help of a construction stapler to trim the leatherette.

Bench for girth lying

In this article you can downloaddrawings simulator Bench for bench press.Bench for Lyezh - The most popular and common sports simulator, especially loved by all athletes. When entering the gym, a novice athlete, as well as many professionals run for a bench for Löj's bench. Of course, its role in building muscle mass is very exaggerated and athletes are too concentrated on it, forgetting about other no less important groups of muscles, and in reality are more important. Such as the muscles of the legs, back, press and others. Nevertheless, the bench for Lyzhya is my first simulator that I made manually.

This hour of the bench looks like this. Adjustable back with a retainer, the maximum angle of 90 degrees, that is, perpendicular to the horizontal position. Standing racks that when raised up the back allows you to use them as a rack for squats. On the Internet you can find many simple, basicdrawings of the simulator But often its design already outdated and drawing contains minimum of information and data.

At the very beginning, I made a simple variant of the bench for the press, without an adjustable back, simply with the board of the clot of dermal and without the stands, as well as without bars for pushups. But later I modified it and modified.

There are many different types of bench for handy. It was a desire to make a standard bench on four supports with a simple horizontal board, as in many sports halls with old, Soviet simulators. The benefit of any problems to remove the size of the bench during one of the visits to the gym was not. In the gym no one bothers to redraw drawings simulator . But after comparison with the shopping option, it became clear that the bench on four supports was very heavy and cumbersome. Therefore, for the manufacture, we chose a bench on three supports: two from behind - the racks themselves for the rod and one in front - under the seat.

Of course, from the fact that the simulator is bulky and heavy - it is neither slightly worse than light and compact. Nevertheless, many elements of such structures are simply extra. Also, in most cases, the gyms for the bench at an angle always stood a bench with an inclined board, that is, two benches for two different exercises. This option is well suited for loose rooms, where much space, but not for a home gym. Therefore, as we have already said, the choice fell on a simpler and compact modification of the bench for the press, than that similar to this:

As you can see, here the back is adjustable, but the racks are not extended. In addition, it is noticeable that the bench is collapsible, it consists of separate profile pipes that are connected by bolts. It is less strong and less reliable option than solid, welded design.

Bench for Lyezh

So, the bench frame looks like this.

The whole design is made of 4x4cm profile pipe. Petals of racks for the rod are made of a metal strip with a width of 4 cm. Climbing cut off from the strip in the vice, they need to be beatened by blowing hammer at the desired angle. Then they simply put up the profile pipe of future racks and is welded with a welding machine.

In the end, only to attach a narrow paneur (about 30cm width) or the board to the bench frame. To do this, drill three holes under the bolts with a diameter of 8mm, as shown in the photo above.

Drawing of the Bench Timelier for Lyzhya Life:

Attention! IN drawings simulator An error was made - the distance from the floor to the horizontal surface is incorrectly indicated, the length of the reference tube. It should be 340mm.Drawings simulator Updated.

If you need a bench with an adjustable back and advanced racks - we read on.

Inclined bench with a simple adjustable back

First of all, I would like to note that ultimately the bench for Löse's bench was modified to install the module: "Foot Prefix". To do this, we replaced the supporting profile tube 4x4cm to the same, only thoroughly - 5x5cm, in order for it to install a prefix in it.

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

Drill three holes in a bench for the board here is no longer necessary, as the board will be attached to the adjustable metal structure.

Below in the photo of the bench for the bench press with the mounted metal ring with a frame skeleton for an adjustable back and seat. This framework from the profile pipe 2x2cm is manufactured.

In the inclined position, the back of the bench lies on a transverse metal beam, a diameter of 20-22mm, which is inserted into the pre-drilled holes in the bench racks (photo above). In total holes in one rack - 4, their diameter is 24mm. To accurately coincide the holes, they must be drilled separately on each side, and not through. As a result, you will get in one rack of 4 holes, from two sides - 8, and in the second as much, together - 16.

Drill such holes can be a regular drill, if you do not have a drilling device. To do this, you need to buy such a crown for metal, 24mm. Inside the crown itself there is a regular drill on 6 or 8mm. First, this drill is included in the metal, then the crown is removed in the chips.

Drawings simulator The inclined bench for the bench is the same as at a horizontal bench (see above), except for the length of the racks, in this case it is 105 cm, instead of 87cm. The distance between the holes for the transverse beam is 12cm. The distance from the horizontal plane of the bench to the first opening is 8cm.

Why did we call this adjustable back - simple? Since with such a design, it has only five positions: the lower and four inclined, and the maximum inclination angle with such a design is only 45 degrees. It is no longer possible to raise the back of the bench, since it will not be open it to what, and even more so it is impossible to fix it in a vertically even position, at an angle of 90 degrees.
It is possible to solve this problem another design of the record of the back in the inclined position.

Inclined bench with adjustable backrest and racks

In order for the back to rise into a vertically even position, it is necessary to attach to its middle an additional design that will rest in the bottom of the bench. Drilling through holes in the racks now no longer needed, as can be seen in the photo below.

The holders of the racks for the rod can be cut. If you make a bench from scratch - then just do not welcome them to the racks.
Further top view. It is clearly visible to the mechanism of attachment.

Additional design contains significantly more holes. Using the pin for fixing, you can pick up the desired angle of inclination. Also, the support can be moved closer to the base of the back, thus increasing the angle of inclination. In order for the support to keep in this position and did not go back - you need to drill in the frame side of the hole in the side, into which the pin will enter and fix the support in the desired position.

Drawings of the simulator Sloping bench for Lyzhya Roman:

Attention! IN drawings simulator An error was made - the distance from the floor to the horizontal surface is incorrectly indicated, the length of the reference tube. It should be 330mm - for the profile pipe 50x50mm and 340mm - for the profile pipe 40x40mm.Drawings simulator Updated.

Construction of a simple inclined backrest
As can be seen in the photo below, the design for a simple inclined bench is connected by a pin, closed or ordinary nuts are screwed along its sides.

Between the large and small frame on the pin from two sides, thick washers are riveted, they need to be made.

Rama oblique back with support design, sizes
A similar element is added to the standard framework of the back, it is also fixed on the pin, clamped on the sides.

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

Drawings of the Bench Train Bench for Lyezh, Rama Backless:

1. Two wide washers, are manufactured manually, external diameter:
20mm, internal: 11mm, thickness: 10mm.
2. Six closed nuts for 10mm, you can - simple.
3. Two pins. Cut from a metal circle with a diameter of 10mm, along the length of 180 mm, the thread from two sides by about 15mm.
4. Small pin, manufactured the same length: 100mm.
5. A piece of profile tube 2x2cm, Length: 40mm.

Extending stands
It should be noted that the use of such a design for the tilt of the back is a need for advanced racks, which will be discussed further. If you use the previous scheme - then install the retractable racks will not work, as they will interfere with the transverse beam.
Racks are made from the profile pipe 3x3cm, its size must be chosen so that it can enter the carrying structure of the bench. That is, if the bench will be made from the pipe 5x5cm, then the racks will need to be made from 4x4cm.

In order for them, it is advisable to buy prof. Pipe 3.5x3,5 cm. But not always the metal of such intermediate sizes is available on metal bond. Holders of racks are made of metal strip on the same principle that is described above for a horizontal bench. Length struts - 82cm. The distance between the holes is 15 cm, but you can do less, 7cm for example. The diameter of the holes is 10.5-11mm, under the pin with a diameter of 10 mm.

In the photo above in the racks, the handles are fixed that replace the bars for pushups. They are made of a circle with a diameter of 30mm, in length - 14cm (more than). In the cut bars, the shallow openings 2-3cm are drilled, with a diameter of 8mm. The tumbled in them is cutting with a thread for 10mm. In the racks themselves, you need to drill a bolt hole, as shown in the photo. It remains only to take a 10mm bolt with a length of 4-5 cm, the puck to it, insert into the drilled hole and wind the handle on it.

Upholstery backlogs
It remains only to cut the Phaneur and shelter her dermatitin. Plywood thickness 8-12mm. In the photo below the plywood is covered with paint from the bottom. If you want to make a conventional horizontal bench without an adjustable back, then plywood in this case should be solid from one rectangle.

In principle, at first it will even suit the unnecessary door to the bathroom, which remained after repair. The author in the manufacture of his first bench for Lözh's press was actually done until the full back of the plywood was made - terribly wanted to quickly experience the simulator in practice.

In small and large plywood, four holes with a diameter of 8mm are drilled. From the top side they are clogged with special nuts with teeth for wood, as in the photo below. You need to buy eight pairs: bolt + such nut, bolt length - 30mm, bolt diameter and 8mm nut.

Drawings Timing Bench for Roman, Board:

Next, cut out the dermatin or thin carpet cloth with scissors, is better, of course - ordinary dermatin, which, for example, cubs metallic armored verses. For a small plywood, you need to cut a piece of size 44z32cm, for a large length - 92cm, width with a narrow side: 29cm, wide: 33cm.

Next, we cut the blade with a knife-blade, in size plywood, the height of the foam rubber is 2 cm, you can buy in a construction store or in the bazaar.
We score into the holes of the nuts with the tooth, we lubricate the poler with the moment the moment on the perimeter and in the center (not necessary) so that the foam rubbing does not go to the tissue under the upholstery.

We put the foam rubber on top and on top of the dermatin (here in the photo fabric, since the last time the back was transformed with the cloth instead of dematin).

The most difficult to persuade the corners. Although in reality the process is simple, first wrap one side of the angle - we break through, then - the other.

The perimeter is large and small plywood. The time spent: 5min.

As a result, we get such two soft backs.
It remains only to put the sheltered back and seat on the metal structure, which we described above and secure bolts

This is how the design looks like from below, with a raised seat. In the middle of the felt square to get rid of the metal knock when lowering the bench in 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 it will not have difficulty. The same applies to the back of the simulator, it is attached to four bolts.

From the very beginning, for a home gym, we wanted to make such a simulator with a suspended sides. In this case, you can do exercises yourself, with large weights without assistance. At the same time you feel more confident, since you know that below the side crossbar of the rod does not fall.

But after the production frame is made by us, the need for such a simulator disappeared, since the power frame allows to achieve the same result, if you push into the usual bench for the lesion.