Bench press Is a productive and most common exercise for developing chest muscles. For home use, not everyone can afford to buy a simulator in a specialized store. Then try to do it yourself. Who doesn't know how to make a homemade barbell. You can use the tips given in the article. It turns out that this is not as difficult as it seems at first glance. In addition, in financial matters, making a homemade barbell is much more profitable. To practice at home, there is no need to purchase expensive equipment.
Outwardly, a reliable homemade design will look aesthetically pleasing. In addition to tips on how to make a homemade barbell, you will find answers on how to make a do-it-yourself bench press, which is necessary to complete the exercise of this strength training.
The appearance of the future simulator is as shown in the figure below:
Note that this option is not the easiest one. You can make a homemade barbell from bottles, wheels, concrete pancakes. But, for regular exercise, it is better to try once by making a homemade barbell that looks attractive, so it will be a pleasure to practice with it.
How to make a homemade workout trainer at home
Materials (edit) that will be needed to assemble the simulator: standard steel pipes (preferably square).
Tools... You can find them at home, and the missing ones can be bought in the store: an electric drill (but a hand one is also suitable), a hacksaw for metal or a grinder, screws and a screwdriver.
Of course, to make a homemade simulator, you need basic knowledge of the basics of metal cutting and welding(as a last resort, help from friends).
In principle, welding can be dispensed with by replacing it with a fastener using screws.
You cannot train without a bench for the bench, so let's start with its manufacture.
Making a bench press
The figure below shows the designations: the upper number in the circle means the part number, the lower one tells you which part to attach it to.
Bench assembly materials:
- Square pipe 50x50x4: 50 millimeters is the size of the sides, 4 is the wall thickness. With a margin, you need to buy it 8.2 meters. This amount should be enough, provided that everything is done accurately and strictly according to the drawing. The cost of a meter of pipe is 5-6 dollars, and the total amount will be about 45 dollars. If you are planning classes with small weights, you can save money by replacing it with bars of strong wood.
- Board size 1.3x0.3 meters on which they lie when doing the exercise. For convenience and beauty, it is upholstered with leatherette, leatherette or dense fabric, under which foam rubber is placed. But don't make the bench overly soft.
- Holders (10) - 2 pieces... They are made from steel strip. Arcs like "Y" or "U" will do. Stag beetles are also made from reinforcing rods. The main thing is that they securely hold the barbell.
- Plugs (11)- metal plates 50x50 mm (any thickness). But, you can do without them, since the covers perform a purely aesthetic function. If you use them, then you need 6 pieces.
- Fastening(see fig.). These are parts welded from triangular and rectangular plates. They cannot be made without welding. But, this is the only place where it cannot be replaced if you follow the recommendations. You can do without this if you use 3 plates of wood or metal measuring 90x40 mm (or other). The main thing is that they protrude a couple of centimeters from both sides of the pipe to which the board is attached. The plates are fastened to the pipe with screws: holes are drilled in them and a board is screwed on top.
- Growers(spring washers), nuts, screws - 12 pieces each. They are needed to hold the bench together.
After the bench is assembled, the turn for the homemade barbell
How to make a barbell
Materials:
- Pipe with a diameter of 32 millimeters and a wall thickness of at least 6 millimeters. We need it 1.6-1.8 meters. The steel bar weighs 20 kg and is 2.2 meters long. Such characteristics (weight and strength) are not given by the materials at hand. Even having taken out a pipe with a metal thickness of 8 mm, you cannot reach the specified parameters of the standard neck. Considering that the most common pipes are pipes with a wall of 6 mm, it is possible to reach a weight of 7 kg by taking a length of 1.8 m. (Why is not a long length recommended to make a homemade barbell? Because of its low strength, it simply cannot withstand such a weight A home-made bar will be stronger if you take a large thickness of metal, but even this will not add much weight. thread is cut at the ends of the selected pipe - 20 centimeters on each side.)
- Pancake dividers are needed so that they do not cross the "line" allotted to them. A simple and reliable option that does not allow pancakes to do this is to weld on pieces of steel in the right places. If there is no welding, use electrical tape or wire, which is wound in the right places, after making holes in them. If appearance is not so important to you, drill two through holes in those places, insert screws and nuts in them. Distance to separator 20 cm.
- Pancakes add 51 kg to the total weight. But, making a homemade barbell, it is difficult to determine the weight exactly. Also, keeping in mind that the weight of the bar is 7kg, plus 51kg (which is the weight of the barbell), this is not enough. It is also impossible to overdo it, given the strength of the pipe of the homemade rod. For pancakes, the recommended steel thickness is 3 cm. You cannot buy such a sheet cheaply. You can search for them at the scrap metal collection points, given that symmetry is required, i.e. so that the number of kilograms at both ends is the same.
- To fix the pancakes, you need 2 nuts: for a diameter of 32 - a nut, respectively, 32. The next option - we drill through holes at a short distance, insert the screws into those of them that are closer to the pancakes. Another aesthetic way is special spring clips (2 pcs.). They are practical and inexpensive.
When everything is prepared, they start assembling and are proud of themselves. There are disadvantages to a homemade barbell, and it turns out to be expensive at a cost. However, it is much more economical than buying it in the store, and it brings just as much benefit. Having made a homemade barbell, you get powerful motivation: after spending so much effort, you cannot stop training.
Video: How to make a barbell with your own hands
But such an unpleasant factor as insufficient money constantly haunts them. Probably, it would be cool to swing at home, but there is also a problem here - there is no equipment. This article, on the topic: how to make a barbell at home, I devote to young athletes with great desire, but an empty pocket.
Important: in the next article, together we will make gym do it yourself, absolutely free.
Advantages
do it yourself barbells:
fashionable fitness centers, with a thousand simulators - pumping out money, because in order to develop beautiful muscles, you only need basic equipment:
- Barbell
- Dumbbells
- Multiple racks
And if you look at it, then a barbell is enough in order to pump the entire muscle corset, see:
♦ Barbell Squat - Legs
♦ Deadlift with a barbell - back
♦ Army Shoulder Press
♦ Biceps curl
♦ French Triceps Press
You see, all the basic elements are done with one projectile. Many go to the gym, thinking that only there you can become big, but this is not true.
Practical barbell at home, 5 variations
Foreword: in the article, I will not name the exact dimensions, since at home everyone has different materials and diameters of structures, therefore, I will give general information and attach pictures, and then you yourself will easily figure it out.
Method 1... Paint can bar
As for me, this version of the barbell at home is very simple to make yourself, and in the end something beautiful comes out, especially if you paint it.
Materials:
- Steel pipe 2-3 meters (we choose the diameter according to the principle of a comfortable grip)
- 2 pieces of steel pipe 30 cm each
- 2 paint cans with a volume of 3 liters
- Cement
Rod manufacturing technique:
♦ Take 2 paint cans, cut off the bottom
♦ Then, we fix 2 blanks in a can using aluminum wire, in the way shown in the picture (our task is to make supports in order to pour concrete in the future, and the tube remains empty in the center)
♦ After the workpieces are exposed, put the cans, standing on a flat surface
♦ Pour the cement inside, put a brick on top, and wait for it to dry completely
♦ We insert the main bar into the holes, that's all - the bar is ready by hand!
As a result, we get a barbell that we made at home, spending only a few hundred rubles on cement. Pancakes can be removed and new ones added in just a few seconds, which will allow you to quickly progress in muscle mass.
The most important advantage of the design is that the cans will prevent the cement from crumbling.
Forward!
Method 2... Do-it-yourself bottle rod
The advantage of this method is its simplicity, it requires a minimum of materials, and you can make a barbell from bottles in an ordinary apartment.
Materials:
- 8 bottles of 2 l
- Main neck
- Sand
- Scotch
The projectile will be poorly understood, therefore, it is better to immediately decide on the weight or tinker with several rods.
Manufacturing process:
♦ We take bottles that are equal not only in volume, but also in the same shape
♦ We go to the sandbox, where we will fill the bottles and well tamp the sand in them
♦ We tie 2 bottles with tape, then, we tie them tightly to the neck, when 2 already hold well - add 3 and 4
♦ 2 side the same way.
Responsibly treat fastening with tape , and it is advisable to weigh 4 bottles before fastening and form equal sides by weight, so that there is no imbalance during classes.
Method 3... Barbell with bricks
I also had such a barbell at one time, its main advantage is the low weight of the bricks, which means you can control the weight and add a little if necessary.
Materials:
- 10 bricks
- Vulture
- Drill for stone
- Bulgarian and stone circle
Manufacturing process
♦ The first step is to drill a hole in each brick, slightly larger in diameter than the main neck
♦ Step 2, cut the corners with a grinder and form circles with bricks
♦ Fit bricks under one weight, or hang and sign
♦ Put on homemade pancakes and play sports (good luck)
It is very easy to make pancakes for a barbell with bricks, if you operate the projectile carefully, the bar will serve for a long time. And due to the fact that the load can be increased gradually by throwing in a few pancakes, progress will not be long in coming.
Method 4... Cement wheel bar
The technology for making such a bar at home is quite simple, all that is needed is:
- Cement
- Metal forms
- Vulture
Before making a barbell, I'll first tell you about the forms for the cement:
♦ We take a metal sheet and cut out a strip from it, 10 cm wide, and the length, you see for yourself
♦ Then, with a strip of tin, we wrap the post, and bend the ends in different directions and fasten
♦ When the shape has taken a round shape, we make a bottom for it with a welded tube in the middle
♦ Pour cement into the mold and wait for drying, in order to better understand the process, carefully look at the picture
Method 5... Rustic wooden bar at home
If you are from a village, like me, and do not know what to make a barbell from, then the next method is for you.
Materials:
- Solid Wood Cut Wood Circle
- Several kg of old nails
- Wood drill
- Wood saw
- And other metal objects that can be hammered in with a hammer
♦ We go to the felling of old trees, or to the place where they are engaged in the processing of woodlands
♦ We cut out or ask for a solid wooden circle under 10 cm thick, the diameter you choose yourself, which circle will be convenient for you to lift
♦ In the middle we make a hole for the neck
♦ Then, we drive into our wooden circles, everything that can be driven into a tree (staples, nails, the rest of the garage rubbish, as an idea - buy slate nails)
With the help of materials at hand, we fill the tree with metal to increase the weight, we hang the pancakes so that the bar is balanced - you can begin to conquer sports peaks.
All these methods are primitive, the shells do not turn out to be beautiful, but after all, we do not need this - muscles grow from weight, and not from an object that we hold in our hands during classes.
I hope that I fully disclosed the question "how to make a barbell with your own hands", and threw in the necessary options, to make your dreams come true .
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In this issue we will tell you how to make a barbell, dumbbells and pancakes at home with your own hands.
To begin with, let's say that home-made simulators are very similar in appearance to factory production models. First, we need a barbell (or an analogue of a barbell). Let's start with the bar. It all depends on how much weight you are going to lift, and the various requirements for the bar. I think you have already guessed that the more you are going to lift the weight, the more strength the bar should have, but the strength should be good even if you lift a 50 kg barbell, i.e. relatively small weights.
The bar for the bar can be done:
From a polyhedral section or an all-metal rod. Most often, such rods are sold in construction markets or in metal stores. The diameter of the rod should be about 25-35 mm and the length is about 2 meters. On each segment 30 cm from each end, you can screw a washer or a piece of pipe 15-20 mm long, the inner diameter should be slightly larger than that of the rod. A washer or pipe must be attached by welding or riveted to a rod. All this is necessary in order to fix the burdens in the future.
It can also be made from a pipe with a diameter of 30-40 mm, and the wall thickness must be at least 5 mm. This bar is not suitable for heavy weights. On each side of the pipe, a round rod of the required diameter can be tightly driven inward, and then fixed with rivets, after which it will be possible to hang the discs.
The neck can even be made of wooden materials, but of course it will be too thick and not strong enough (although it will work for small weights). To make a neck out of wood, you need to take hard tree species, for example, you can take a birch. The diameter of this neck should be about 40mm. Such a bar will hold no more than 50 kg.Making pancakes for our barbell at home
It is definitely best to order the pancakes from the factory. Even though it will be expensive for the money. But you can also make them yourself from steel or concrete. It's even easier here than with a neck: first you need to calculate the size and diameter of the bore. It is also necessary to make the edging of the desired size from wood or plywood. After the edging has been made, you need to pour the solution itself inside (we make a solution of cement and sand), but do not forget to reinforce the disk with a wire mesh cut in the shape of a circle. One such pancake should dry for about three days. It is advisable to pour water on it after drying, and let it dry for several days, so it becomes even stronger. Concrete pancakes are much smaller than steel (or cast iron).
And in total we can get good sports equipment, and not worse than the factory one.
Best regards, administrator.
The bench press can be used to develop the pectoral muscles as well as other accessory muscles. This is one of the most common and effective exercises.
This article provides a drawing and guidance to help you do everything you need to do this exercise at home. This option is relatively cheap and simple, but very reliable. In addition, it will look good.
In addition, how to make a barbell at home, this article will describe how to make a bench for the press. Indeed, in order to perform this important exercise, both are necessary. To begin with, it is advisable to read at least the introduction of the article "", as this will help you to find out the main nuances and difficulties of home-made sports equipment, incl. and where you can get the material.
It should be understood that the specifics in the question of how to make a barbell with your own hands or how to make a rack for a barbell are not very important. The main thing is to understand the essence, dimensions, proportions and approximate appearance. The internet is full of blueprints for making a bench press and the barbell itself as it is sold in a store. But if you need to do it yourself, or just make a small home gym, then such a complex and expensive option is not necessary. A durable, efficient and easy-to-manufacture option is also presented here. Here's what you should get (fig. 1):
Rice. 1. Do-it-yourself barbell and bench press
It is certainly not the most elementary one, because you can find and how to make a barbell from wheels, bottles, or one where instead of pancakes there is a cast form of concrete. But if you want to work out seriously, then making a barbell at home and a bench for the bench press is better so that it is normal, and not such that you will not even be in the mood to exercise over time.
In order to make a barbell at home and make a bench for the bench press, the main thing you need is:
- standard steel pipes (preferably square);
- tools that most of the house has (a grinder or a hacksaw for metal, an electric drill or even a hand drill, a screwdriver, screws);
- knowledge of the basics of metal cutting;
- knowledge of the basics of welding or a familiar welder.
As for the knowledge of the basics of welding, then you can do without it if you fix everything with screws or trick something and simplify (I will give an example of how).
Now let's take a closer look at the option of how to make a barbell at home and a bench under it for the bench press. Let's start with the bench.
In the designations (Fig. 2), the upper digit means the serial number of the part in the table, and the lower one - the number of exactly the same parts.
Rice. 2. Homemade bench press bench.
Materials needed to make a bench press:
1. Square pipe 50x50x4. That is, the sides are 50 mm and the thickness of the metal is 4 mm. We need it approximately 8.2 m, this is already with a small margin (8 cm). If everything is done accurately and exactly according to the drawing, then it should be enough almost end-to-end. The price of such a pipe is about 5-6 USD. per meter. That is, you will have to spend about 45 USD on it. You can replace it with wooden blocks if you do not plan to exercise with very large weights. This will help save money, but it increases the risk of injury if the tree fails. At the same time, it is worth choosing strong types of wood.
2. Wood sheet or just a board measuring about 1.3 x 0.3 m. It is necessary to lie on it during the exercise. You can beat it with dermantine or leatherette, placing a layer of foam rubber or some kind of fabric folded several times under the bottom. But it shouldn't be too soft.
3. Holders as in drawing (10), which can be made from a strip of steel. Or just stag arcs in the shape of the letter "U" or "Y", which will be easier. These stags can be made from a rebar. The main thing is that the bar is securely in them. You need 2 of them.
4. Lids or, so to speak, plugs - small metal plates measuring 50x50 mm (thickness is not important). It is quite possible to do without them, they are only for aesthetics. But the diagram shows (11). If you decide to use them, then you will need 6 pcs.
5. Mountings, as shown in the figure (Fig. 2), welded from plates of rectangular and triangular shapes. This is practically the only place where welding is necessary, if you do them as in the picture. But it is quite possible to do without it. Instead of all this, you need to take 3 metal or wooden plates approximately 90x40 mm in size. Or you can also have other sizes, the main thing is that they protrude from both sides of the pipe to which the board is attached by a couple of centimeters. We fasten these plates with screws to this pipe, drill holes in them and screw the board on top. What is meant is shown in the figure below (Fig. 3).
Rice. 3. Simplification of fixing the board to the bench frame. 6. Screws, nuts and spring washers (grovers) 12 pcs. each one to keep the homemade bench press in a heap.
All these parts are shown in the figure above (Fig. 2).
Now the next step is a homemade barbell.
Rice. 4. Do-it-yourself barbell.
Materials required to make a barbell at home:
1. Round pipe with a diameter of 32 mm, with a metal thickness of at least 6 mm, a length of 1.6 - 1.8 m. A standard steel neck is 2.2 m long and weighs 20 kg. Unfortunately, with the help of materials at hand, that is, a round pipe, it will not be possible to achieve such weight and strength as it has. The maximum that can be found is a metal thickness of 8 mm. Even at that thickness, the weight and strength will not be as strong as a standard neck. With a steel thickness of 6 mm (the most common pipes), the weight will be about 7 kg if its length is 1.8 m.Why you should not take a pipe length for the neck of more than 1.8 m to make a barbell at home, I think it is understandable ... After all, as already mentioned, its strength is less and its weight is the same as a standard bar will not withstand. It is better to take a pipe, of course, with as much metal as possible, but this will not add much weight, although a homemade bar will be stronger. Look for the price and the ability to get it. Steel round timber ("a pipe without a hole") is an expensive option, although it is more efficient and reliable, because the main disadvantage of a pipe will be that it will not withstand a lot of weight, unlike it. But, for example, scrap found in the yard is hardly suitable due to insufficient length. To make a homemade barbell, you will need to cut a thread 20 cm on each side at the edges of the pipe.
2. The so-called separators, that is, 2 obstacles for pancakes so that they do not cross the territory allotted for them. You can implement these separators in different ways. The safest way, of course, is to weld pieces of steel on the pipe in the right places. But you can do without welding, for example, make small pits and carefully wind wire or electrical tape in the right places. If the appearance is not very important, then simply drill 2 through holes in the pipe and insert screws there, screw nuts on them, and the pancakes will not jump over such an obstacle. The distance from the edge of the neck (pipe) to the divider should be 20 cm.
3. Pancakes... The figure shows pancakes that give 51 kg in total. But, when doing the barbell at home, it will be difficult to guess with the weight. And also the weight of 51 kg of pancakes + 7 kg of the bar will be too small for a homemade barbell. If not even now, then soon. But it is important not to overdo it so that the pipe can withstand. Pancakes are also the most expensive part you need. The recommended steel thickness for them is 3 cm. Such a sheet can be bought, but not cheap, or you can look for suitable pancakes or their substitutes in the yard or scrap metal collection points. The main thing is symmetry in weight. That is, so that a load of 25 kg does not hang at one end of a homemade bar, and 30 kg at the other.
4. Nuts for fixing pancakes. Two nuts to fit the selected pipe. If the pipe is 32 mm, then the nut is 32 mm respectively. The second option is to drill several through holes with a small distance between them, and insert screws into them - into those holes that are as close as possible to the pancakes put on. The third option (the most aesthetic and simple) is to buy 2 spring special clips for the neck. They are not very expensive, but it will be very practical.
Everything is shown put together in the figure above (Fig. 4).
You can also do sports at home. To get a athletic, toned body, it is enough to exercise with your own weight. But in order to make a lot of progress, additional weights should be used.
Many do not have the opportunity to purchase expensive sports equipment, but do not despair: you can make dumbbells and a barbell with your own hands at home, having a minimum set of tools and materials at hand.
What can replace dumbbells at home?
If you do not want to do dumbbells yourself or do not have the necessary tools, you can use the heavy things that are at hand for training.
The most common items commonly used to replace dumbbells are regular plastic bottles or bricks. The latter can be used immediately without additional modifications. A standard red brick weighs about 3.5 kg.
Bottles should be used as a weighting agent only with filler.: water, gravel or sand. The weight of the inventory directly depends on the type of filler. 1 liter of water weighs approximately 1 kg. This is an insignificant mass, therefore, if you are using water, it is better to take a 2 liter bottle. Filling it with rubble, you can get a weight of 2.6 kg, and with sand - 3.4 kg, and if you fill it with additional water, about 4 kg will come out.
These weights are suitable for training only for girls. Men should use larger plastic bottles... Today, you can easily find plastic containers for 5, 6 and 10 liters. By filling them with various fillers, you can get sports equipment weighing up to 40 kg. Such a load will be sufficient even for experienced athletes. But there is one problem: it is not very convenient to hold such a bottle, while its fastening is not designed for heavy weights. Therefore, it is better to make your own dumbbells with a comfortable handle.
To do this, you can use a regular towel or other long and dense fabric. The towel should be tied so that a circle forms. Then take it with your hand on one side, and on the other - step on the inside of the circle. Thus, when performing a biceps workout, pressing the towel with your foot can adjust the level of load.
For those who live in the countryside, there is one more tip. Instead of dumbbells for training, you can take logs of different weights. The main thing is that the diameter of the log allows you to grip it comfortably. But you can also drive metal staples into the log, which will be comfortable to hold on during the exercise.
How to make dumbbells from plastic bottles?
Dumbbells from plastic bottles with your own hands can easily be made at home, since bottles are easy to find or buy, while their cost is minimal. The main thing is to use heavy filler and securely hold the elements together.
To make the simplest dumbbell, you need only 2 bottles of 2 liters, tape, a pen and filler.
Consider the detailed instructions for installing dumbbells from plastic bottles:
What can replace the squat bar at home?
The weight of homemade dumbbells can be a maximum of 10 kg, so it is more rational to make a barbell, which is also used to train biceps.
You need to have the same set of tools and raw materials, only you need to use a neck instead of a handle.
Such a sports equipment is perfect for doing squats and bench presses at home. The main thing is not to overload the bar, because homemade equipment can burst during exercise and cause serious injury.
Making dumbbells and barbells using concrete
To make heavier and more durable equipment, concrete should be used. But it can only be used with an all-metal neck, which must be prepared in advance.
On the ends of the neck, you need to weld pieces of metal pins. The result is reinforced concrete, which is much stronger than usual. Another way to make the shell more reliable is to add PVA glue to the solution.
The mold for concrete weights can be plastic buckets.... By picking up a bucket of the right volume, you can get the desired weight of the finished bar. For dumbbells, containers from mayonnaise and other food products are suitable. The disadvantage of such equipment is that such a dumbbell is non-separable, that is, you cannot regulate the weight.
In order to make a barbell, you need to mix the solution and pour it into the mold. Set the bar strictly in the center, this is very important for balancing the projectile. Four days later, when the solution dries up, repeat the procedure on the other side. If the concrete cannot be removed from the mold, then it can be easily broken. If the bucket remains intact, then it can be reused.
When calculating the weight of the finished bar, it should be borne in mind that 1 liter of poured concrete weighs about 2.5 kg. A concrete weight can be made in the same way.
Do-it-yourself expander
Expander is a great tool for training your forearm. Such inventory is cheap, but if you like to do everything yourself, you can easily make it yourself.
To do this, you need to have a steel wire with a diameter of 3 mm. Heating the wire with a gas torch, it must be twisted in the form of a spring by two turns. This can be done with a vise, pliers, a pipe around which the coils are formed, and brute force.
The finished spring must be at the same time soft enough to yield to the forces of one hand, but also stiff enough to return to its original position.
The expander handles are made of wood, dense rubber and plastic, with holes drilled for the spring.
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