How to choose a universal weight bench for your home

Here is a complete guide to bench press technique! Follow these tips and tricks and you'll be bench pressing with superhuman strength.

Author:

Lane Norton, Ph.D.

The bench press is one of the key exercises in your upper body arsenal. It not only determines the development of the trunk muscles, but also provides a tremendous stimulus for the growth of strength indicators. Many people think of the bench press as a chest-only exercise, but I'm telling you it involves the triceps, shoulders, back, and even the glutes. This is a classic move and can lead to disaster if done incorrectly.

If you haven't thought much about how you actually do it while doing the bench press, it's time to take a step back and focus on the technical aspects. Seven years ago, I tore my right pectoral muscle while bench pressing incorrectly. And let me tell you, it was damn unpleasant.

After my injury, I spent several years learning how to engage the right muscles and perform the movement cleanly. By improving my bench press technique, I not only made the exercise safer, but also saw a dramatic increase in strength.

Advantages and disadvantages

Advantages:

• ability to use heavy working weight;
• Press benches are also much safer than stability balls.

Flaws:

• the width of the bench and its level relative to the floor; benches that are too wide remove the load from the pectoral muscles, limiting the range of motion of the shoulder; they are also inconvenient for powerlifters who use the “bridge” exit;
• the high position of the bench relative to the floor can be inconvenient for short trainees, since in this case it is difficult for them to place their legs in the most stable position;
• in benches with adjustable angles, sometimes there are awkward angles or dimensions of the smaller part of the bench intended for sitting;
• in some versions, the benches do not have sufficient stability; with large weights, the position of the racks is too narrow for the athlete.

Kinds

Universal bench press

Bench benches are:

• Universal (multifunctional). A universal bench press is complemented by a number of additional options: a device for pumping quadriceps, a butterfly machine, a Scott bench, and sometimes even a block system for performing rows or crossovers. It is well suited for fans of some combination sets and supersets for antagonist muscles, because... no long pauses are required to switch to another simulator.
• Horizontal. The horizontal bench is designed to perform a standard bench press. Benches 60 cm wide are considered narrow.
• With fixed or adjustable positive angle. Benches with adjustable inclination angles allow you to shift the load vector using appropriate types of exercises. Fixed incline benches do not have the ability to change the incline angle.
• With a reverse slope. Reverse incline benches are designed for performing head down presses at an angle of 30-45 degrees.
• For the seated press. In seated press benches, the position of the backrest is close to vertical.
• Mobile. Mobile benches are not paired with racks and can be used with racks not intended directly for bench presses.

Step-by-step production of an inclined bench from profile pipes

In order to independently assemble an inclined sports bench for bench press with three supports at home, you need to prepare the materials and tools described above. Making a bench takes place in two stages: constructing the frame and the deck chair. Before starting work, it is worth practicing the skills in using the necessary tools.

Frame

Algorithm for assembling a metal frame:

1. Two 83 cm long sections are cut from the pipe, which will serve as frame racks, as well as support for the rod.
2. At a distance of 34 cm from the bottom edge of the rack, a mark is placed that indicates the location of the connection of the elements with the next part.
3. The third part of the profile, 52 cm long, is cut off, which will connect the legs, and the fourth part, 34 cm long, is cut for the stand on the opposite side of the bench, at the legs.
4. To connect the front and rear legs of the bench, an element 97 cm long is cut off - this will be the support. It is welded to the rear pillar from above, while to the front pillar - from the side. Self-tapping screws can be used to connect parts.
5. Specially prepared petals are attached to the profile pipe-racks on top or on the side. They are made from strips of steel that are bent into a "J" shape with a vice. The long side of this part should be 7 cm, and the short side should be 2-3 cm.
6. Holes with a diameter of 1 cm are drilled to the crossbar connecting the front pillars. They are necessary for attaching reinforcing rods 30 cm long that regulate the height of the lounger.

In order not to spoil the floor covering by the racks pressing into it, special devices are installed on them - expanders. The connection is also made by welding.

Sun lounger

The adjustable workout bench design's bed should consist of two parts that are different in size. Assembly algorithm:

1. The short sheet is fixed in the legs, and it should protrude 5-10 cm beyond the end of the stand.
2. A long sheet is installed at the head of the bench. It is attached with a door hinge, then welded to the frame and to the base of the lounger.
3. Reinforced rods are attached to the underside of a larger steel sheet at a distance of 10 cm from the edge. Their purpose is to raise the lounger to train different types of muscles.
4. A sanded board is attached to the steel sheets, the width of which should exceed the size of the first by 5 mm. The connection of two elements is made with self-tapping screws. At the junction of metal sheets, the wooden board should be 1 cm shorter on both sides.

Using universal glue, foam rubber is fixed to the prepared board. It must be pre-measured, leaving 5 cm for allowance. The lounger is covered with thick fabric using a construction stapler.

Connections

The parts of the bench frame for the home are connected by welding. Small parts are attached using bolts and nuts. The joints between wood and metal are also fixed with self-tapping screws, which should not come out of the structure. Welding work to connect parts must be carried out with special care so that the seams do not come apart under high loads and vibrations.

Exercise technique

The classic bench press is performed on a horizontal bench. The target muscles for this exercise are the pecs, triceps, and anterior deltoids.

• At the start, you need to take the correct position: the back of your head, back and pelvis are pressed against the bench, your legs rest on the floor. The grip can be different, depending on the desire to emphasize the load on one or another muscle. A wide grip increases the load on the pecs, while a narrow grip increases the load on the triceps.
• Remove the bar from the racks, while inhaling, lower it to the lower border of your chest, and as you exhale, squeeze it to face level. Only your hands should move.
• If the weight of the bar is light, for better contact of your back with the lounger, you can lift your legs off the floor and lift them up in a bent position.
• It is rational to use the “bridge” exercise only for professional athletes in a small number of repetitions, due to the harmfulness of this option for the back. It is necessary to use only a “closed” grip, in which the thumb is on the side opposite the other four.

The reverse grip bench press is similar, but the hands grip the bar 180 degrees. When pressing on an incline bench, it differs from the classic one by shifting the load to the upper chest.

The technique for performing it is similar, but the essential point is lower working weight and lowering the barbell to the top of the chest. When doing a reverse incline bench press, the barbell is lowered to the bottom of the chest and pressed vertically upward.

How to make a bench with your own hands

If you have the desire and opportunity to make a bench press yourself, then no obstacles or difficulties should arise. Before you begin the process, you need to choose the correct bench press bench dimensions, but you can use your own parameters.

Drawing

The figure below shows the dimensions of three-legged exercise machines for people of average height. On the left is a multifunctional exercise machine that has a removable desk, as well as hand and foot levers.

On the right is a simple compact one. The height above the floor must be selected individually, based on growth characteristics.

Required tools and materials

Making a bench takes time and patience.

You will need the following materials and tools:

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

If you don’t have the appropriate tools at home, then it’s better to buy a press bench at a sports store.

Frame making

To work, you need to take a pipe with a diameter of about 2 cm with a maximum thickness of the walls. In some cases you will need to use a steel strip.

Step-by-step description of actions:

1. Make two sections of pipe, each 83 cm long. These sections will serve to support the rod. On one of the segments, take a measurement of 34 cm and mark it with a simple pencil. Mark the second one in the same way.
2. Make a segment of 52 cm. This segment will connect the first two pipes to each other at a height of 34 cm.
3. Cut another element 34 cm long. This is the leg on the reverse side.
4. Cut the element to 97 cm. Combine the front and rear supports into the overall structure using a weld.
5. Make extensions 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 a steel strip vice, you need to bend 2 identical supports. Outwardly, they should look like the letter J.

At the very end, you need to make several holes in the structure, each of which will have a diameter of 1 cm. The rods will go into these holes. Their exact location is 16 cm from the center of the beam. Using the same principle, you can make a dumbbell rack with your own hands.

Buying a sun lounger

How to choose

When buying a sun lounger, it is preferable to choose models that are fastened with bolts rather than welds, because... This type of fastening is more reliable. You also need to pay attention to the maximum allowable working weight, taking into account the weight of the athletes who will be training on it.

You should pay attention to the dimensions of the lounger, their compliance with the expected area for placement and the height of the athlete. Usually, when individually selecting a lounger by height, I use the height of the athlete’s leg to the knee. It should not exceed it. The width must correspond to the training objectives. It should not limit the range of motion when pressing.

If you buy a bench with an adjustable angle, you need to pay attention to the ease of changing the angle. This procedure should not take much time. If a bench is purchased for individual home training, it is highly desirable to have safety stops on it. In case of muscle “failure” when training without a spotter, they will prevent traumatic uncontrolled lowering of the barbell.

Best models

Oxygen Boston III

A good budget option for a universal bench for home training. The permissible weight of an athlete is up to 110 kg, with a maximum working weight of up to 100 kg. There are 4 angle options available. The design includes a hip extensor machine and a butterfly machine. It has a folding design weighing 28 kg. Dimensions: 170*138*122 cm. 2 year warranty. Cost: 13,000 rubles.

Adidas ADBE-10245

Another multifunctional model for home training. The design includes a built-in Scott bench and a hip extensor machine. The permissible weight of the athlete is up to 135 kg, with a maximum load on the bench up to 220 kg. The maximum load on the leg extension machine is 45 kg. Dimensions: 187*106*148 cm. Warranty on mechanisms is 2 years, on the power part of the structure - 5 years. Cost: 27,000 rubles.

Powertec WB-OB11

Bench with adjustable angle. It is possible to equip with additional options. The maximum load on the bed and stands is 273 kg. Weight – 61 kg. Dimensions: 139*123*158 cm. Warranty – 12 months. Cost: 34,000 rubles.

BODY SOLID SFB 349G

Horizontal bench press. Maximum load: 250 kg on racks, 350 kg on bench. Dimensions: 170*125*120 cm. Weight – 57 kg. Cost: 37,000 rubles.

Matrix G3FW81

Olympic horizontal bench with footrest. Weight limit – 200 kg. Dimensions: 122*74*46 cm. Weight – 26 kg. Five-year warranty. Cost: 38,500 rubles.

BODY SOLID SDB 351G

Bench for head down press. The maximum weight of an athlete is 120 kg. The maximum load on the racks is 250 kg. Dimensions: 191*127*127 cm. Weight – 50 kg. Cost: 42,000 rubles.

AeroFit IT7014

Horizontal lounger. Withstands loads of more than 300 kg. There are 3 options for the height of the neck. There are 4 places for folding discs. Dimensions: 170*167*137 cm. Weight – 69 kg. Warranty period – 12 months. Cost: 71,000 rubles.

BRONZE GYM H-025B

Vertical bench press. The design can withstand any working weight. Dimensions: 126*162*84 cm. Weight: 88 kg. Three-year warranty. Cost: 86,000 rubles.

Matrix G3FW13 (10B)

Horizontal bench. Maximum load – 1150 kg. Dimensions: 178*168*127 cm. Weight: 110 kg. Five-year warranty. Price: 13,000 rubles.

Matrix G3FW15

Professional bench with a reverse incline of 15 degrees. Dimensions: 181*127*136 cm. Weight – 70 kg. Five-year warranty. Price – 155,000 rubles.

Matrix Magnum A678

Professional horizontal bench press. Equipped with a closer for fixing in the original position. The design can withstand working with maximum weights. Foot platform included. Weight: 94 kg. Dimensions: 173*168*130 cm. Five-year warranty. Cost: 158,000 rubles.

Universal bench for bench press

The equipment, which has a stable base, is intended for conducting exercises with apparatus. Beginning athletes do not necessarily need to master complex exercise equipment - an inclined bench will allow you to efficiently work out certain muscle groups using a barbell and rubberized collapsible dumbbells. This multifunctional design makes it possible to:

• incline press,
• horizontal,
• vertical.

Each model is made from thick-walled steel profiles, ensuring that the incline bench press meets the stringent requirements of professional sports equipment. The upholstery of the soft parts is environmentally friendly vinyl artificial leather on a nylon base, and the filler is secondary polyurethane foam. For painting, a polymer powder composition and a protective varnish are used to prevent chips and scratches from appearing on the surface.