Do-it-yourself abdominal bench, drawings, dimensions

Modern life, on the one hand, deprives a person of most natural physical activities; on the other hand, it 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 wrist expanders are not enough; you need to work more with weights on apparatus and machines, so at least a bench is required.

Pros of using an ab bench

An abdominal bench will help you make your body strong and attractive, and its compactness is a big plus for using at home. It does not take up much space and will easily fit in the closet. With a bench at home, you can save not only time for going to the gym, but also money for attending classes. Exercises that can be performed on the simulator develop the muscles not only of the abdomen and back, but also of the legs, arms, and chest. To properly train the body, you need to create a program, a training plan for different muscle groups. It is also necessary not to forget about proper nutrition, this also helps to improve the body.

bench for the press with a movable back (for selecting an exercise mode);
Roman chair;
inclined (some have a curved back).

REFERENCE! Most of the exercises can be performed on a regular abdominal bench and wall bars, using the wall as a body trainer.

Preparatory stage

Before you set up your own sports corner for your home, you should determine what exactly is supposed to be put there.

Such equipment is conveniently placed in one corner of the room and does not take up much space. Yes, and you can set up such a gym in a few days.

If space allows, the “standard set” can be supplemented with various benches - for various bench presses, back and abs, power racks and roller trainers. Here, a layout of exercise equipment in the room is already required: sports equipment must be located so that the person exercising on one apparatus does not touch others.

Blueprints

After a schematic representation of sports equipment, a drawing of future structures is drawn up. As a basis, you can take the dimensions of store-bought exercise equipment, adjusted for the dimensions of your home. Thus, it is possible to design a three-legged exercise machine consisting of a barbell rack and a bench. The stand has holders for sports equipment. In addition, safety chains or cables should be provided that will keep the projectile from falling and protect against absurd accidents.

A three-legged simulator is designed in a similar way. Standard projects include a transformable bench that can be used for both bench press and abs. However, it is not easy to make such a design, and there may only be enough space for a compact version of an inclined bench. Everyone determines its height independently.

One of the most difficult options is designing a roller simulator. After all, the drawing should include the height of the simulator, the length of the tensioner, and the length and width of the bench. In the diagram, you should note the location of 2 rollers on the top of the U-shaped profile.

To an inexperienced sports fan, designing exercise equipment may seem incredibly difficult.

As a rule, the drawing specifies the basic parameters of the future projectile and provides 2 footrests. Moreover, the lower stop must be made adjustable, and the upper one must be removable. When the athlete decides on the equipment of his home gym, he must make markings on the floor in accordance with the selected dimensions of the exercise equipment. This will allow him to make sure that the sports equipment will not interfere with other family members.

If you don’t have time to make drawings, you should pay attention to “fast” sports equipment. For example, to create a step platform you will need one sheet of chipboard. It is cut into 3 parts, which will then turn into the upper platform and support posts. The dimensions of the first are 50x100 cm, the dimensions of the second are 50x30 cm. All parts of the step platform are firmly fastened with self-tapping screws.

Another problem-free exercise machine is considered to be a wheel for pumping up the abs. It is made from a baby stroller wheel and a metal profile with threads at the ends. The profile is cut in half, the ends are inserted into the holes of the wheel. The resulting handles are firmly secured with nuts, a rubber hose is pulled from both ends, and electrical tape is wound over it.

Making a do-it-yourself abdominal bench

The first thing you need to do before starting to create a simulator is to decide what material it will be made of, iron or wood. You also need to acquire the necessary tools and materials.

Welding machine (with everything necessary).
Electrodes.
Welding mask.
Angle grinder (grinder).
Pliers.
Drill.
Hand saw (hacksaw).
Pencil (for marking).

IMPORTANT! Work should only be carried out in a specially prepared place to avoid fire and injury. When using an angle grinder, wear safety glasses; iron filings can damage your eyes. Welding work must be carried out in special protective clothing.

The frame of the simulator is made of metal pipes with a diameter of 50 mm and a wall thickness of at least 2 mm. It is advisable to take square pipes, but triangular and round pipes are also suitable.

ATTENTION! To make the frame, you can use a metal corner with a width of at least 30 mm and a thickness of 2 mm. And also a wooden beam measuring 50*70 mm. The dimensions of the structure depend on the compactness of the simulator and the structure of the body.

Regular ab bench

To create it, we will use square pipes with a size of 70 * 30 mm and a wall thickness of 2 mm, as well as round pipes with a diameter of 20 mm, a wall thickness of at least 1 mm. It is better to use thick-walled pipes.

We cut the pipes into their component elements:

1 square pipe 120 cm;
1 round pipe 40 cm.

These elements make the frame stable. We connect them by welding with a T-shaped connection. This will be the foundation.

Next, create a second stop and connect them:

1 piece of square pipe 70 cm;
1 piece of round pipe 40 cm.

We connect these sections with a T-shaped connection using welding. This component is called the leg of the simulator. We got two letters T. Now we connect these stops by welding the legs of the letter T at an angle of 90 degrees.

Next, we make a mount for the seat of the exercise machine - 4 square pipes of 10 cm each.

We weld the sections on the sides of the base, at a distance of 30 and 70 cm from the junction with the leg. We make holes in the mount with a diameter of 8–10 mm for fastening the seat, at a distance of 5 cm from the base.

We create a footrest - 4 round pipes 20 cm.

We weld the parts to the frame leg on the sides, 2 pieces at the junction of the leg and base, for bending the knees, the rest from the bottom of the leg at a distance of 10–30 cm from the T-shaped joint. The entire structure is painted in the required color.

Next we do the sitting. We will need a board with a thickness of at least 12 mm, a width of at least 30 cm and a length of 70 - 90 cm. We also need foam rubber and leatherette for comfort. We screw the seat to the mount, preferably with bolts, after making holes in the board or using a self-tapping screw. We cover the seat with foam rubber and secure it with leather using a furniture stapler.

ATTENTION! These design dimensions are not required to be observed; make the exercise machine based on the parameters of your body. It is also advisable to cover the places where the knees bend and where the legs rest, with foam rubber for more comfortable and proper muscle training.

This type of exercise machine differs from the usual one in that it is possible to adjust the level of seat inclination . To do this, you will need to make a drawing, as well as prepare the necessary material and tools.

There are several types of bench upgrades, but we will look at two of them. Changing the angle of inclination by raising the height of the seat and changing the angle by adjusting the legs of the exercise machine.

In both cases, we will need the same set of materials and tools as when creating a regular bench. Only in addition you will need a pipe of a smaller diameter to create an adjustment.

ATTENTION! If you make a simulator from wood or a metal corner, you need to calculate a drawing for a specific material. It will differ from the described method.

Changing the angle by adjusting the legs of the exercise machine

We make the frame as for a regular bench, but reduce the size of the leg to 40 cm and do not make a T-shaped connection for the support. Next, we take a prepared pipe of smaller diameter, approximately 25*65 mm. We make a part 50 cm long.

We weld two parts of a 20 cm round pipe with a T-shaped connection to this part, this will be the height adjuster of the leg. We make holes in the leg with a diameter of 10 mm in the center at a distance of 2–3 cm from the end of the leg and in the regulator as well, but in increments of 5 cm, you get 9 holes. Now you need a pin that will serve as a fixator for the height of the leg. Thus, we received a simulator with a minimum height of 45 cm and a maximum of 85 cm, for different loads.

Changing the angle by raising the back of the machine

We will need to change the frame, as in the first case, only now we need to upgrade the back instead of the leg. To do this, instead of the T-shaped connection of the base, we need to weld a piece of pipe measuring 30*70 and 10 cm long. Construct the regulator in the same way as in the first case, drill a hole in the welded section and secure the structure with a clamp.

Wall bars as an abdominal exercise machine

In the case where there is already a wall bars at home, there is no need to construct complex simulators. Because the wall can replace the frame for the bench. It will be necessary to design a backrest for classes and a mount for the wall. To do this, you will need a wooden block 120 cm long, a board 30 cm wide and 70–90 cm long, and 2 small bars 40 cm long.

IMPORTANT! The dimensions of the bar and the thickness of the board must be selected in accordance with the weight of the person in order to avoid injury.

Make two T-shaped connections from the bars, with the long bar on top of the small ones. One side of the beam will act as a stop, and the second will be a fastening for the wall. Secure the beam in the center of the board so that it does not move away when body weight is applied to the board. Soften the board with foam rubber and leatherette.

Required materials and tools

A homemade design is not considered the safest, but it will cost much less than a ready-made one. To make the bench reliable and durable, you need to use high-quality materials:

profile pipes 4 x 4 cm for supporting elements;
steel sheets 2 mm thick for the sunbed;
sanded board;
pins for clamps if you plan to raise the backrest;
bench filler - foam rubber;
leatherette or thick waterproof textiles for upholstery;
fasteners: nuts, bolts, door hinge, which secures the lounger to the base.

The tools you will need are a vice, a knife, a drill, a stapler, an angle grinder, a welding machine, and a sharp knife. The finished weight bench needs finishing. Metal elements are coated with special paint to protect against corrosion.

Typically, bench presses are made from metal elements. The material is reliable, durable, can withstand heavy loads, and lasts for many years. In some cases, the simulator is made of wood, but it must be remembered that the bars are not as strong as profile pipes, and their service life is limited.

Wood can only be used to create simple exercise equipment. In this case, it is recommended to additionally strengthen the supports with metal pipes.

Profile pipes

Steel sheets

Sanded board

Foam rubber

Leatherette for upholstery

Fasteners

Tools

Regular ab bench

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

A durable wooden board for the press is 30 cm wide and 100 cm long. Thickness is 3 cm; if you use a board of less thickness, it will bend under the body, therefore, it will be difficult to achieve an effective result.
Metal pipes with a diameter of 5 cm, can be square or round.
Foam rubber or other material to prevent scratching your back on the board.

Advanced Ab Bench

It differs from the usual one in that it has a board tilt regulator. The design should be equipped with comfortable leg clamps. To make a homemade simulator, it is recommended to make a drawing and perform calculations. You will need to purchase the following material:

A thick wooden board 30 cm wide and 90 cm long.
Square metal pipes of several meters, so that a large amount of waste does not occur, a drawing should be made.
Foam rubber for leg clamps and boards.
Leather material to cover the board and leg holders.
Black paint.

Initially, a frame is constructed from square pipes . 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, and several holes are made in it for bolts.

Next, you need to make a part in the shape of a “T ”, but with a slightly smaller pipe diameter so that the product fits tightly into the rack. It is also necessary to make holes in it, but to coincide with the holes on the stand, this is how you can adjust the leg part.

Next, 50 cm from the foot edge, the next stand is installed 30 cm in height. From this rack, at 33 cm, another one is mounted at 35 cm in height. Then you need to make holes in the 30-centimeter rack every 5 cm, but before making them, it is recommended to put a piece of pipe of a smaller diameter in there and drill. On a 35-centimeter rack, a part is cut out at the upper edge to form plates on the sides; they also need to be drilled at the top for a large bolt.

Then the upper part of the frame is constructed . 2 corners are cut to a certain length, welded together, and a drilled pipe is welded to them. Holes are made in the walls and the board is screwed on. A 40 cm long pipe is attached to the corners from the foot edge, then the upper frame is placed on the racks. The head part is screwed onto a large bolt, and the adjustable support is screwed in, previously set to the desired angle.

At the end, the structure is painted and the board is upholstered , as well as the leg parts with foam rubber and leather. It is necessary to wrap a thick layer of foam rubber around your feet to prevent painful sensations. After some time of training, you just need to twist the bolts into another hole, thereby lifting the board. With this abdominal exercise machine you can pump up your stomach in a short time.

Using a wall bars as an abdominal exercise machine

If the room has a wall bars, then the task of constructing the structure is significantly easier.
If there is none, then its production will not be superfluous. The following materials will be required : a thick board of standard width, length about 100 cm; two wooden lintels; material to prevent damage to the back.

Constructing this structure is extremely simple . Simply cut the board to the desired size. At the edge, screw a beam the same width as the board. A round jumper for the legs is screwed 30 cm from the edge in the form of a handle from under a shovel. Finally, you need to mount the soft material on the board and the foot holder.

The principle of the bench for the press is this: the board is placed against the wall bars, the edge with the beam clings to the jumper of the Swedish design, and abdominal training is done, after a while you can change the inclination of the bench .

Other homemade exercise equipment options

Health exercise equipment for the back is characterized by its simple design. For example, the Evminov simulator is a pine board equipped with fastenings and locking handles. The device should be secured so that you can change the angle of inclination - this will allow you to stretch your back muscles with any intensity.

The Sobolev multifunctional exercise machine allows you to stretch your chest, back and oblique abdominal muscles. It is a metal frame with soft bolsters that are attached to the leg clamps and support for the back (stomach). It’s not difficult to make, but to assemble the frame of the simulator, you need to use electric welding equipment.

If you have to work at a computer for a long time, it is worth designing a Tolstunov seat. The simulator consists of a wooden seat, one support point and a base that holds the entire structure. The exercise machine does not need to be fixed on a regular chair, and sitting on it improves blood circulation and trains the short muscles of the spine.

Razumovsky's simulator is more difficult to construct. It is also made of wood, but turning the rollers requires skill with a lathe.

However, the Akhmetov simulator is considered the most difficult to design and install. This biokinetic device consists of a durable frame to which movable hand and foot supports are attached, and the movement itself on the simulator resembles the running of a wild cat.

Homemade exercise machines are widely used in all sports. For example, in table tennis, players construct a return board to practice shots without an opponent. The device is a panel made of polystyrene and an attached yoga mat, attached to the table at a slight angle. The sounds of impacts are muffled by the rug.

Synthetic ice is sold for ice hockey, which is convenient for practicing passes, shots, snaps and dribbling. Ballerinas, gymnasts and dancers achieve beautiful feet and high insteps by putting their legs under the sofa - cheap and cheerful.

READ MORE: Features and types of open and closed gazebos for summer cottages, metal and wooden with barbecue and barbecue, how to build with your own hands

Football players practice dribbles using stable and unstable stands - low sticks attached to the cross either with nails or a rigid spring. Skiers and swimmers work the muscles of the shoulder girdle with firewood or an axe, with maximum effort occurring in the initial phase of the movement.

Affordable workouts are a reality. You just need to sincerely love your sport and find the opportunity to devote every free minute to it.

In the next video you will learn how to make a simulator yourself using the Bubnovsky method.

DIY bench press

This type of exercise machine is quite popular, because you can use it to do exercises with a barbell and pump up your abs.
Making a strength trainer with your own hands is not difficult if you approach this matter wisely. This trainer has many functions . It can be equipped with a block for legs, abdominal pumping and power bench press. In the latter case, it is very convenient, because you don’t need a belaying partner for the bench press, because the machine has a limit chain.

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

Purchase or homemade

Not everyone has the opportunity to train in the gym; this problem can be solved by purchasing an abdominal machine and a power bench press.
But there are pros and cons of both options. Advantages of the purchased option: you don’t have to waste time making it yourself.

Disadvantages of the purchased simulator:

low quality of goods;
high price.

Homemade option

Quality, design and functionality are respected by the owner himself.
There is no need to use expensive material for the structure.
A homemade simulator, unlike a store-bought one, will be much cheaper at the cost of materials.

Cons: waste of time building a simulator.

How to make a bench press

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

For the drawing, you can take ready-made diagrams; there are a sufficient number of them on the Internet.
For the design, you should use a 4*4 cm profile pipe with thick walls. Using a grinder, the pipe must be divided into two parts of 84 cm each. They are necessary to hold the rod and the main supports. Marks are made with chalk at a height of 35 cm from the floor.
To connect the supports, you need to cut other pipes to 53 cm - they are installed on the main supports, in place of the marks.
Welding seams must be of high quality, because the load on the bench will be quite large.
The back and front supports of the future bench are secured with slats. Size 98 cm.
A part with a length of 35 cm must be connected from the top, and for a part 53 cm, fastening must be done from the side. Thus, the supports are connected.
Extenders of 30 cm are attached to the supports - this is necessary for safety.
Next, a metal strip is bent - reinforcing rods. They look like the letter J. There are 4 of them. The back side is 8 cm, and the front side is 3 cm, then at the end you need to make holes with a cross-section of 10 mm - the holes are intended as the entrance of the rods. It is just not recommended to make through holes. They should be located on the beam itself, which connects the main supports.
Next, you need to secure the sheet to the 94 cm long frame. Then another sheet is welded onto the hinges to the pipe and to the first sheet. Then rods are attached to the other side of the sheet; they are designed to raise the back of the lounger.
A thick board is mounted on the surface of the plate. Fixation is carried out using self-tapping screws. It should extend beyond the frame by a couple of centimeters.
At the junction of two plates, the board should not extend beyond the edge of a few millimeters. Foam rubber is stuffed on top using a stapler.

It is not recommended to use a narrow board, otherwise it will be difficult to do a sufficient number of presses. The optimal width is 28–30 cm - this is necessary for pumping the latissimus dorsi muscles.