Full-fledged force training at home is impossible without use benches for bench press. This sporty simulator used in combination with dumbbells and barbell makes it possible to effectively and fully pump muscles, make training as diverse as much as possible. It is universal, practical, compact, mobile, has a relatively affordable cost. Due to the high functionality, it is possible to perform many different exercises with the involvement of all muscle groups.

This is a steady bench, the design of which determines the main features of the simulator. It is available in the following variations:

• inclined fixed;
• adjustable;
• horizontally fixed.

Fixed type models limit the possibilities of an athlete. The unchanged position of the angle of inclination does not allow to use various groups of muscles and shifted the main accents. Adjustable benches are more convenient and versatile. They expand the boundaries of strength training.

The simulators are equipped with one or several adjustable parts, can additionally be equipped with a supporting pillow or special safety stops, a telescopic retractable rack under the bar. The complexity of the design directly affects the functionality and convenience of the bench. What it is higher, the better.

Basic exercises

The power bench is designed to perform various types of press, but is not limited exclusively by this type of exercise. The simulator is ideal for the integrated study of musculature of hands, chest, back. He copes perfectly with the training of berium, calf muscles and press.

The best basic exercise that is necessarily included in all training programs for the top of the body is performed using a bench with special racks for the rod. It involves the work toothed, shoulder, chest, front deltoid muscles, as well as triceps. If the athlete has the ability to purchase a non-fixed, but an adjustable bench model, it will make the workout as efficient as possible, will allow comprehensively to work out all the listed muscle groups of the top of the body.

Wiring and dumbbells

Alternative to press the barbell, if the bench is not equipped with a rack. The amplitude of the movements of the hands with dumbbells can be regulated independently, which is especially important for those who are just beginning to engage in power training, as well as for representatives of the beautiful half of humanity. The shift of the accent on the development of various parts of the muscles is carried out by changing the angle of inclination of the simulator.

Push ups

There are different in the degree of complexity. The beginners are ideal for such a type of pushups when the focus falls on the bench. Due to this, located under the tilting of the torso allows you to reduce the load, prepare muscles to build up. A complex variation of execution suitable for advanced athletes is considered to be pressing if the focus falls on the feet. The effective study of triceps provide reverse pushups performed from the bench.

Press training

This power universal simulator is an excellent sports projectile for studying the lower press. The hard-to-cost result on the elaboration of the muscles of the abdomen with the main focus on the lower part is easy to achieve the performance of reverse twists with the tile of the buttocks on this simulator. Thanks to soft rollers, locking legs, you can make classic (regular) twisting on the projectile.

Bulgarian fees

Excellent exercise for the formation of rounded beautiful buttocks. It is done both using burden and without it. At the same time, you need to stand on the floor, while the toe is different to rest in the simulator.

The power bench for domestic workouts will be the perfect choice for athletes who wish to purchase a compact, universal, not too expensive, but the most functional sports equipment.

If it is equipped with sliding racks for the rod, then the athlete appears a unique opportunity to work out the entire torso, not only to increase muscle mass, but also achieve the creation of a beautiful relief.

Small dimensions allow you to install this simulator even in the average size of apartments. A comfortable and simple assembly mechanism makes it possible not to clutter the space when the projectile does not use.

The simulator is ideal for both men and women. Properly selected and alternated with cardionaries exercises give the highest possible results, strengthen the muscles, contribute to the harmonious development of the figure.

Power bench for home: selection criteria

Conducted at home training should be not only effective, but also safe. Select a bench for classes outside the gym walls is needed with full responsibility and taking into account the following parameters:

Quality and reliability

The design must be made of thick and strong metal, have durable and reliable fastenings, folding and adjustment mechanisms, and the back is to withstand high loads. Be sure to pay attention to the stability of the bench and racks, the reliability of the fastening of parts and elements. Otherwise, the likelihood of injury is great. You should not buy simulators with a narrow stage of racks, as there is a risk that the load will be distributed incorrectly, the rod tilted.

Inspection benches are characterized by maximum reliability and stability. Divide under such a small simulator permanent place is not possible in every home. Completely otherwise, folding models with sliding racks are arranged. The main thing, purchasing this equipment, it is necessary to pay attention to the quality of the mechanisms of folding and transformation. They must be simple in use, withstand multiple assembly and folding cycles.

Horizontal ordinary benches have limited training opportunities. To increase the versatility of this sport equipment, it is complemented by the following elements:

Adjustable parts

It is possible to do an exercise with usual, and with a feedback, contributing to the full involvement of the muscles of the torso.

Block for foot

Allows pumping icy and buttock muscles, hip biceps, as well as make ordinary twisting to work up the press.

Supported pillow

This device is intended for the safety partner working with a large athlet weight.

Brussia

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

Handrails

A device that allows you to exercise to the lower press as simple as possible. Thanks to the reliable fixation of the torso, the athlete can perform reverse twisting.

Stand with safety stops

A special device that ensures the safety of athletes, raising a lot of weight alone, not allowing the neck to fall on the chest, if it fails to keep the bar.

Comfort

The power separate bench is an excellent exercise machine for working with dumbbells and a barbell, and the rack for the rod is to perform a traction and priests. To engage in it was comfortable, the length of the bench is picking up such that the head is not hung during occupation. Tall athletes must be exposed to 45 degrees, and the backstage is backlocked.

Easy and ease of operation

It is not necessary to acquire an expensive model of the bench with options that will never be useful. Complicated are simulators with a set of elements that allow you to perform many exercises, with intuitive and necessary athletes with functions that, of course, depend on the individual workout features. In order not to make a mistake with the choice, you need to think about it in advance what kind of functionality should be the bench for the press.

Modern life, on the one hand, deprives a person of the majority of natural physical exertion; On the other hand, the psychological and emotional loads in it hits it. Therefore, to keep yourself in good, at a minimum, physically need absolutely everyone. To the honor of the present generation, it can be said that now most people understand: a healthy mind in a healthy body. Also soon begin and understand: units, dumbbells and a naistee expander; you need to work more with weights on projectiles and simulators, so you need at least a bench for the press.

Not only spirit

Healthy body needs for a developed mind. Physically undeveloped outstanding scientists, engineers, creative intelligentsia, top managers and businessmen are rather an exception than the rule. Lion Tolstoy in 60 twisted the sun on the horizontal bar. Niels Bohr, the one that in school textbooks was a famous football player played for the Denmark national team. The case came to curiosity with him: when Bohr was awarded the Nobel Prize, in physics, of course, the Copenhagen Taglastt printed a note, they say, that's good, our forward for football was given a nobel. And "Botan" in "Physics" often turns out to be this and in the areas of activity requiring mental tension.

The muscles of the abdominal press, as you know, to rock is more difficult, because Their ends are not directly related to the bones. At home, engaged in pumping the press without special equipment, long and before hernia. Therefore, you need a bench for the press. Structurally, the other shells are most often combined into one, with the ability to transform for certain exercise complexes.

Sports benches - products are not technologically difficult. The descriptions of them in the runet are enough, but more in the key: Choose the drawings, and then - that's how it is necessary to cut, like that, like that. A person who caring for his physical development is usually able to manage to be managed. But how to choose a prototype so that workouts go to favor? How to modify it under his biomechanics and biometry? What sample is more suitable for certain groups of exercises?

This publication is devoted to questions as with their own hands on a reasonable selected pattern to make a bench for exercises in a preferred direction of physical development, and then on its basis - a home simulator. The same one who intends to express themselves in sports or bodybuilding, after looking at it, will not be ashamed to come to a well-equipped professional gym. In the meantime, the material is designed for beginner athletes and simply on people who have understood: to use the blesses of civilization can be and necessary, but to give them to turn themselves in the "kettle" or the quashem, which is wrong.

Note: The problem of home sports occurs lately everything is sharper in the countryside - "physics" and decreases there, stresses arrive, and the well-equipped gym is far away.

What to choose from

The home bench for the press lying most often is part of the compact simulator or itself is a multifunctional sports projectile. Regularly engaged to the simulator, the case will come for sure, therefore, choosing a bench-prototype, you need to keep in mind what it will turn. The design of sports simulators is the most common 4, 3 and 2 reference. "Supported" in this case means not the number of contact points with the floor (they are usually at least 4, for stability), and the number of vertical power links in the design, it largely determines the capabilities of the projectile.

4-reference shells, pos. 1 In fig., Designed for developed athletes that operate with large, over 100 kg, weights. Racks for the rod are located in them at the level of the shoulder lying, which is much reduced by the risk of injury: the rod, collapsed by a vulture on the chest - it is very serious. 4-supporting simulators are heavy, cumbersome, and you can not engage with great weights in the apartment: falling on the floor, they give an instant load in 5-8 of their weights, and the carrier ability of overlaps is 250 kg / sq. m.

For household conditions, 3-supporter simulators are intended, simple and additional cargo levers, leg supports, athletics, etc., pos. 2 and 3. In order for the neck rod in the 3-support simulator to also be on the level of the shoulders, their benches make "breaking": to take a barbell, the hands of the hands behind the head, dangerous. Therefore, on dimensions, 3-supporter simulators are generally not less than 4-reference, excluding those in which the rod is taken from the approach, see below. The permissible working weight in 3-reference projectiles is usually taken by 100-120 kg, including the weight of the body of the training.

2-support simulator This is the actual bench for the press. For different groups of exercises, the benches are horizontal and inclined, pos. 4 and 5: on the horizontal bench swinging the most press, and lumbar muscles are also well loaded on the inclined. More complex structurally universal bench, pos. 6, serves in the same quality.

Note: On the inclined bench you can also make the initial complexes of hyperextenzular exercises, see below.

The most perfect type of sports bench is a bench-transformer with a breaking board, the slope of parts of which is adjusted separately, pos. 7. The transforming bench can be complemented by a rack for a block with a load, a desk, pos. 8 and others. Devices. It makes sense to do this immediately, if there are necessary work skills: adding a rack to the bench for the rod, we get a full analogue of a 4-support simulator, only for a smaller weight, pos. nine.

Note: A common error in the independent manufacture of sports bench transformers is to perform them according to the power scheme, as in Fig. on right. When performing exercises, there are significant efforts, seeking to "push the bench leg", and the welds turn out to be unreliable. So that the projectile of this sample has become durable, its supporting bars must be associated with a longitudinal beam, or two, from the same pipe.

SpecComayiki

Special view of sports shells - benches for hyperextenzing exercises. Their goal is to achieve slightness and flexibility, without increasing over muscle mass. In fact, the hyperextenzia can also be engaged in a large ball, or simply on the rug, but the best results are obtained on a special bench.

Benches for hyperextenia, by virtue of anatomically-physiological differences, are male and female, see fig. Strong Amazon can do hyperextenzive exercises and on a male bench, but the ladies whose goal is to get rid of Galifa, a slim posture and a flat belly, only a female bench for hyperextension, to the left of the trail. Fig. Starting to put yourself in order, not risking reproductive health, it is better to still on an inclined bench with a curved board, in the center, and "advanced" beauties to engage in the press with the cargo, sitting, too, on a special bench, right.

Note: Bench drawings for hyperextenia with adjustment under growth are given in Fig. Materials - profile tube 40x25x2, 35x15x1.5 and round 25x1.5; Parta from plywood 12-14 mm. On the cover of the parties, see further.

About sizes

Here in fig. Data sizes of 3-reference simulators for medium height people. Left - full-featured with a removable desktop, manual and foot levers. Basic materials - Profdrub 60x40x2 and round 30x2; Emphasis for lifting the board - pipe 20x2. Board - plywood 16 mm with a trim, as described below.

Right - simple compact. The height of the bench above the floor is selected individually, by measurement from the heel tight on the floor to the inner bending of the knee joint. Main materials as in the concession; Adjustable rear leg allows transforming a shell for exercise sitting. But remember: the rod from this simulator should be taken only from the approach!

Different benches

The simplest, but also remarkably durable sports shopping - "Ippolitovka" can be made according to the drawing in Fig; The flooring is a robust board from 40 mm. They are well acquainted with those who passed the course of the young fighter in the army; At least in past times. "Perfume" -born, the darkens soon began to look at the Hippolitovka with amazement and caustic: how much, it turns out, all the exercises can be done on it! And it is perfectly part of the 4-supporter simulator.

On the trail. Fig. - Inclined bench for the press. Such, in view of its compactness and benefit, it will not hurt to start a separate if there is enough space in the dwelling. Due to the lack of direct corners, the material is salary - ProfTrub 40x40. Foot stops - a rod 10 mm with threads at the ends, rubbed to the desired size. Rubber couplings are removable: the lower stop is adjustable, and the top is removed if you need to do the exercises in which it interferes.

Next in fig. - Compact power bench with rod racks. Exercises on it are made mainly sitting. You can also swing the press, deeply deficing the back. In this case, the legs of the legs will be a cross beam A, and then it needs to be covered with something soft or put on the rubber coupling. Materials are professional 40x40, and the holders of the rod from the steel strip thickness from 6 mm.

The following sample - an athletic bench is already for strong guys confidently managed by a weight rod equal to their own, t. Naz. Scott's party. Materials, respectively, professional 60x60x2.5 and 50x50x2. Holders of the grid of the same strip, as in the pre. case; Seat and table from plywood from 20 mm.

Several simulators

As tightly tie the bench- "Ippolitovka" with a rack for the rod, turning into a fairly compact 4-support simulator, shown on the left in Fig. In the same place, the size and design of the transformer bench under the same frame. The main material is there and there - Prof. 40x60. About the locks of racks with rod holders Recall the lower.

On the trail. Fig. - Drawings with the material statement of a simple 3-support stationary unregulated simulator with a horizontal bench. It is more suitable for private households with sufficient useful area. The highlight of this design is the connection of the feet of the bench with its carrier beam in the link under 45 degrees. Thanks to the optimal distribution of operational loads, it was possible to perform a projectile on which you can do exercises with weights of more than 100 kg, from Profiterba 50x50.

Finally, then in Fig. - Drawings and specification of elements on a full-featured home simulator with a bench-transformer for the press and press. Pay attention to the knot highlighted in red. This is the easiest and most reliable method of fixing the rod racks at home. Pins fixators (with a diameter of 12 mm) will, of course, it is gradually to wear out, but they will never break them and does not appear.

More about the rod

As already mentioned, the rod that is not restrained on the weight capable of causing severe injuries, up to fatal outcome. And to send it to the ridge to holders in such cases unreal. But it is realistic - to provide 2 segments of the chain, securely fixed on the racks of the rod. At other ends of the chains - carbines, they are thrown on the neck. The length of the chain safety links takes such that, holding a bar on a completely elongated arm, the chains were kept, but the rod was not reckoned to the chest. So that the carbines do not slip on the grief, they are enough to climb scotch. Suddenly the bar will collapse, scotch, of course, will not stand, both Karabin will eat one end of the griff, but the case will cost a fright and, possibly beaten by floors.

About wooden athletic benches

It is impossible to engage in wooden sports shells with a barbell, their design will not stand. But in situations arising from the awkwardness of the training, the tree "gives" the body is much less sensitive than the metal. Therefore, wooden benches for the press and press preferably use beginners and minors. In addition, wooden sports benches and simulators can be built in the country or in a country house from the remains of building materials.

The construction of an inclined wooden bench for the press and the specification to it is shown in Fig., And on the trail. Fig. - Drawings of a wooden simulator with a tilted bench and lever for exercise with legs with a cargo. In order for the tree to hold the operational loads, a blocking system of cargo suspension was applied: they hang on the downstream branches of the cable A. Transverse beams b - steel rubberized.

On the cover of boards and seats

Boards and seats of industrial production shells are tightened with dermatin or plastic similar purpose on an elastic lining. Such a lover is durable, but does not prevent the inverse sweat suction, which is not useful in any way; That is why the modern sports form sew a 2-layer, with a grid, immediately removing sweat directly from the skin.

In the gym, this lack of sheath does not noticeably affect, because The gym is equipped with supply and exhaust ventilation (PVV) and air conditioning. At least, must be equipped according to sanitary standards. At home, it is not always possible to engage at a comfortable temperature, and it is simply impossible to arrange a PVV in many urban apartments. Therefore, it is desirable to carry out self-made athletic benches in the form of such a "cake", following the foundation outside:

• Microporous rubber thickness from 12 mm;
• Furniture foam rubber 45 (grade 45) with a thickness of 8 mm;
• Singry procession from 7 mm thick;
• Denim or material like a bike soldier's blanket of an old sample.

The rubber damper is glued to the "Moment" glue or a slim pistol thermoclaim. The remaining layers of the casing are conveyed to the stretch and pinned with a furniture stapler. The lack of such a casing - it is necessary once a year, on the outcome of spring, change; Rubber layer remains. The soft layers will not be built, possibly, and for 3-4 years, but according to sanitary and hygienic requirements, the life of textile overflow must be reduced to a year.

For any professional bodybuilder, weightlifter or just a person engaged in the development of its own body, is an indispensable such subject of sports equipment as a bench for bench press. She is present in any gym, and those who do at home can easily buy it in a sports store. However, the cost of such an inventory is today very large, and not always its dimensions will correspond to the features of the apartment planning or anthropometric data of the involved. In this regard, many people are increasingly beginning to study the possibility of creating a bench for their own hands. We will try to consider the process of its manufacture as much as possible, so that everyone can later occupy at a time convenient for it with maximum comfort.

Design and materials

The simulator we offer will consist of five elements: beds, racks, benches, lever for the legs and steel pipe necessary to ensure fixation of the bench at racks. This bench will be collapsible, and individual parts are compact enough, which will allow, if necessary, it is easy to transport it to another place. For the manufacture, no expensive or rare materials, only pipes, corners and bolts with nuts for performing connections. In most cases, the proposed options for self-making a bench for bench are quite primitive and practically no adjustments. However, our option involves the possibility of installing an article in a strictly horizontal or inclined position, and the rod can be in one of three operating modes, which will eventually allow to perform a large number of diverse exercises for the integrated development of its body.

Parameters

The key parameter to which the bench is characterized by their own hands is the height of the rod plated on the racks, relative to the level of the bench. This value is individual for each engaged, and the advantage of self-making before purchasing a finished simulator is that it can be selected for its needs. This height should be such that in the position of lying the athlete could easily remove the bar from the racks even in the widest grip. That is, when it is determined, the length of the grind of the rods is taken into account, as well as the length of the hands of the engaged. Another important value is the height of the bench over the floor level, which is determined by the lower shoulder size of the leg lever (at the same time the stock must be at least 10 centimeters). It should be borne in mind that the simulator will be all stable and more convenient than the bench below.

The third significant parameter is the height of the rod relative to the level of the floor in the position for squats. This value is purely individual, as it depends on human growth. It should be noted that in the manufacture of a simulator that will be used both for the press lying and for squats, one inconvenience may occur - the transfer of the rod through high racks. However, this inconvenience can be reduced to no, if you install the vulture first at the rack, and already hang on it the required number of pancakes.

Assembly process

After you have determined with the parameters that your bench will have with your own hands, and prepared all the necessary details, you can proceed directly to the assembly of the simulator.

To begin, it should be installed in the base position of the face and deploy to ninety-degrees, located on its left support. After that, it is necessary to lift the right side of the bed and tested under it the upper crossbar of the racks so that two vertically oriented bolts in the upper half of the beds entered from above into the corresponding holes in the crossbar. Then the lower rockets should be pledged to the lower half of the right bed support, so that the horizontally oriented bolt, protruding from this support, entered the opening of the crossbar. Bolt must be tied with a nut with a handle welded on it. It turns out that due to the upper bolts, the rack will not be scrolled in the vertical plane, and due to the lower bolt, the racks will not occur and the rise of the beds relative to them. This moment is extremely important, since when performing an exercise to extend the legs on the lever at maximum load, the left part will be outweigh, as a result of which the racks will rise. In such cases, it would have to resort to hanging additional burdens from the racks.

The laying of the bench on the bed should be done in such a way that the bench holes existing in the fastening corners relate to the hole located in the upper half of the bed on the left. Through all these holes, a metal rod should be traded. Next, it is necessary to raise a bench on the right side and bring the pipe from steel under it, the ends of which are stacked on the corners attached from the inside. These corners are used two pairs: The lower is designed to fix the bench in a strict horizontal orientation, and the upper one is in the inclined. On the right side, it is provided with a supporting bench for a pipe that is reinforced by means of part. The load, created by the bench, is heading down, and at the location of the tilt - also to the right, as a result of which the pipe is clamped with the walls of the racks on the right side, the corners - from the bottom, and the bench with the top. Thus, the fastening is incredibly reliable without the use of any auxiliary fasteners.

Developed shoulders, texturedly painted pectoral muscles have always been considered advantages of a male figure. But the athletic becomes today simply at the peak of popularity. And crowded gyms are the best proof of that.

The beauty of Heroev-Ellinov inspires or with such forms it is easier to conquer the female heart - everyone has their own motors to build muscles. But no doubt, strong muscles inspire respect, increase self-esteem.

In addition to physical perfection, it is still strength and endurance, and most importantly - health. And it is not at all necessary to swing in the "simulator". The main men's exercise - the bench press can be performed, not overpaying the threshold of his own apartment. You only need to purchase a power bench. The effect of domestic sessions is comparable to the training in the most prestigious gym.

Purpose and use of use

Rods on the bench allows targeted to increase breast muscles

The full name of the simulator is "bench for bench press." This exercise is included in the database of power training in Powerlifting and bodybuilding. It is the main and beginner athletes, is performed with free weights - dumbbells or barbell. Lives in the lying position are developing, pumping, and both delta.

The choice is difficult, but the result is worth

Athletic bench for retailing lying is a horizontal bed-bed, equipped with devices for installing additional sports equipment.

The models of functional filling and set of adjustments are distinguished, the price is determined by the same parameters.

The range of sports benches is diverse. Choosing a sports projectile for the house, you need to proceed from the conditions of the three maxima:

• maximum capabilities of the simulator;
• maximum benefit and positive from classes;
• maximum safety;

When using the house for reasons of convenience of storage and transportation, it is better to purchase folding structures.

Criteria for the choice of bench

Only if you choose a good bench can competently perform standing press and thrust

The main parameters to pay attention to:

width and Length: The bench primarily supports the spine and head, it should not be wider than 32 and already 25 cm, longer than 1.25 and shorter 1.20 m, it is necessary to navigate on their own feelings of the stability of the body and head;

tilt backrest: To load a larger number of muscles, it is rational to purchase a bench with a movable back (adjustable slope down and up) - from -20 to +40 degrees, then the height of the support under the rod must necessarily be adjustable;

height: Stripping from the distance between the ankle and knee joint, the length of the lower leg is usually placed in the standard height of the 40-45 cm benches.

The seat should be located at the knee level, and the feet for safety tightly leaving the floor in case the rod will lead to the side.

Own weight plus planned weight for the press multiplied by 1.5 or 2 - this is the number on which they are oriented by looking through the characteristics of the equipment.

weight: Light benches are usually unstable.

upholstery: The average filling rigidity is the most gentle for the spine when lifting weight, wear-resistant coating serves longer.

Equipment of bench

Training efficiency directly depends on the design features of the bench for the press

Stores sell benches and as a separate position, and combined with racks. With the bench press, the rack is not needed, for the rod is obligatory.

Stand for rod.

It is a technical device of two connected vertical supports. Necessary to work with great weight serves as a grid holder when changing the disks.

The design may include simple hooks for a rod or step with a fixation of several positions in height. On separate models, bars are provided forand the relaxation of the spine after the press is a traction.

An important detail is the presence of safety stops that protect from the fall of iron on the chest.

This is the security deposit of an athlete who trains alone. If the execution of exercises with burden is planned under the supervision of a person who is accomplished, you can buy a rack without these elements. The adjustable height of the stops and the rack itself makes a variety of training - the possibility of pressing with limited amplitude of movements appears.

Useful option - the changing size of the rack horizontally, so you can squeeze the rod differently in width of grip.

Block for flexing legs.Useful additional fixture for the formation of berium muscles and ICRs.

Block Butterfly.Doubtful device interfering with full-fledged pressing.

Popper for a partner. A soft, the focus will prevent the fall in advance when assisting the rod bench.

What is better: collapsible or monolithic design

The bench for the press lying is offered in two versions:

Monolithic. This is a single welded frame on which a bench and a rack are fixed. Application at home is uncomfortable. But if the place allows, for the comfort of exercise, it is desirable to choose options, where the distance between the supports of the rack is greater.

Collapsible. The possibility of disconnecting the bench from the rack allows you to expand the boundaries of the use of sports equipment. Will be available to squats with a barbell, dumbbells. Again, storage disassembled will save the useful space indoors. After training, you can always lean the simulator to the wall or remove to the balcony. Rigid bolts connecting separate parts each other provide a simple assembly-disassembly of the structure. In expensive rack models (telescopic).

It is believed that the easier the simulator works, the more reliable. Do not be carried out on Chinese inventions of the type "ten in one". Such universality will not provide the desired reliability and quality of work on the simulator. Excess elements will only increase the risk of all sorts of breakdowns.

The rational option can be purchasing separately benches and racks.

The main thing is that the fixing mechanisms are simple and durable.

On the care and maintenance of the simulator

You can not overload the simulator

With careful circulation and observance of operation mode, the simulator can last long. Even with round-the-clock use, the term will be more than 10 years.

But service rules must be observed:

Transportation in the factory package to protect against precipitation and mechanical loads.

Storage at a positive temperature of 10-35 ° C, humidity 50-75%.

After finding in frost or wet room with the formation of condensate on metal surfaces, it is necessary to withstand at room conditions 2.5-4 hours, after that, start assembling or directly to training.

Installation on a non-slip level surface, leaving around the free half of the space.

The use of rubber rugs to remove vibration.

You can not overload the simulator. Limit carrying capacity is indicated in the instructions in the characteristics. Otherwise, the mounting assembly details will not stand, and the welds will disperse. Man will inevitably receive serious injuries.

The powder coating of metal parts is more reliable from corrosion than the enamel layer.

Popular home-use samples

Officially registered manufacturers of sports equipment are guaranteed to produce high-quality and reliable products. They can entrust their health and safety.

Manufacturers	Name	Equipment	Price
MB Barbell. Russia	MV 2.06 bench rack	3 positions for the rod, steps for a partner, rubber scales, without stops;	18000-21500
REKORD.	RK-02 bench rack RK-01 bench rack Warranty 1.5 years	3 position levels for the rod, without stops, Max load 270 kg, weight 25 kg; 3 level positions for rods, adjustable stops, Max load 270 kg, weight 35 kg	6990
Carbon. Germany / China	CARBON MB-50, bench with a rack, Warranty 1 year	Adjustable rack, backing angle, 2 additional blocks, Max load 140, weight 17 kg	13990
OXYGEN, Germany / PRC	Oxygen Boston Sh Bench with Standing; Warranty 1 year	Multifunctional: Rod, Butterfly, Foot and Press Training, Max Load 210 kg, Weight 28 kg	15890

Master-Samelkin at a notes

Making the simulator himself does not represent much difficulty. Having a drawing, standard sorting (pipes, corners), a welding machine and several bolts for the stopper of the movable part of the racks, it is easy to mount a reliable frame of a future projectile.

A regular plywood is suitable for the sun bed. It is surrounded by strong artificial leather, pre-laying a softening layer. It is advisable to strengthen the foam in the layer of syntheps, otherwise it will quickly go.

How to make a bench for your own hands (video instruction):

Male torso in the form of an inverted triangle looks attractive, but it is also an indicator of a powerful immune system. The representatives of the beautiful floor such a geometry of the body is not needed, but the classes on the bench for the press will benefit and them. Developed breast muscles will give expressiveness to female forms.

Each weightlifter, bodybuilder or an ordinary person who is not indifferent to the physical condition of his body must have at home bench for the press. Bench for the rod is almost in every gym. You can buy such a simulator in the appropriate store. This allows athletes to follow their physical condition, without leaving their abode. But, why spend money when you build such a bench for Lözh's press, you can with your own hands. The main thing is to know the sizes and have drawings of such a sports inventory.

Constructive features, drawings and materials

For the construction of a bench for the bench press, certain details and materials will be needed. Before proceeding with the actions, it is necessary to determine the design features of the product and transfer them to the drawing. So, the bench consists of certain elements to which refers:

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

With the help of such parts, you can build a bench for the bench LOGE compact size. Due to this, it will be possible to easily transport sports equipment from one room to another. But, the main advantage is that there will be little capital investments for the construction of such a design.

Often on the network you can find the drawing and the size of the benches for the bench press, which can be performed with your own hands. Of course, many of them are not universal. It is meaning that they do not have any adjustment elements. They can be used mainly only for Lözia. But, there are also such drawings with which you can build a multifunctional professional inventory with your own hands. In this case, the simulator will also be used for Löj's press, and to fulfill other exercises that will strengthen the whole body. Such drawings can be seen on thematic sites.

Some basic parameters

The main parameter of the bench for Lözzh is the height of the accommodation of the rod relative to the level of the main board, on which the athlete is located. This parameter is determined individually to each person. A large number of simulators that are in sports stores have the function of regulating this height. As for the independent manufacture of a bench for the bench press, this parameter can be installed directly for itself. At the same time, special attention is paid to the length of the hands and the magnitude of the griff.

An important parameter is the location of the bench itself for the bench's bench over the floor level. In this case, the size of the lever shoulder for fixing the legs is taken into account. It is also worth considering that the design will keep more stable if the bench will be located at a short distance from the floor.

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

Assembling simulator according to drawings with your own hands

When all the parameters are defined, you can move to the assembly of the simulator itself. It is worth using drawings and prepared schemes. The assembly is carried out in such a sequence:

With the help of such an instruction, you can quickly and without much effort to build a simulator for Lokia's press with your own hands. The main thing is to make drawings correctly and follow the instructions.

Since the construction of such a sports simulator is done with their own hands, you need to take into account some advice of professionals. This applies not only to sports, but also the construction of various designs. Metal is mainly used to create a simulator. Its disadvantage is that under the negative effect of the wet environment, he begins to rust. As a result, this leads to a violation of integrity. Paintwork materials are used to solve this problem. With paint, you can protect metal elements from corrosion and give them aesthetic appearance.