How to Build an Exercise Bench
Build a traditional flat weight bench that is durable and can be customized. Avoid the boring colors of a purchased bench and add the pride of a do-it-yourself project. This bench can be painted later and the vinyl (cloth-backed, of course) can be chosen with colors or patterns that match the tastes of the owner.
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Things You'll Need
- Sheet of plywood Drill Foam: 3 by 18 1/2 by 56 1/2-inch block Cloth-backed vinyl: 23 by 61 inches 1 by 1 3/4-inch bar stock with at least a .125 thickness (four of the standard 3-foot lengths) Welding equipment
Instructions
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Cut two standard 3/4-inch plywood boards (from the original plywood piece) both 17 by 55 inches. Consider one of the narrow ends the top for purposes of the instructions to follow.
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Drill a hole 6 inches from the top that is a 1/2 inch in diameter that is centered at 8 1/2 inches from either side. 15 inches below that, drill another hole 1/2 an inch in diameter. Make sure that this hole is centered, meaning that it is centered at 8.5 inches from both cut edges of the board. Do this one more time with a third hole that is centered (8.5 inches from both edges) and 5 inches from the edge at the end.
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3
Insert the 3.5 inch bolts into the holes. If the round topped bolts are carriage bolts, this may require a file and some patience to make each hole square in the wood but be careful to make the hole no larger than is necessary to accommodate the square part on the bolt since this hole needs to be strong. Use a washer with a hole that matches the diameter of the bolt to press against a wider surface to support the wood when stress is placed on the bolt. Place this washer between the head of the bolt and the wood as the bolt passes through the holes in the washer and wood. Use a small dab of hot glue on the edge of the bolt to hold it in place (temporarily) until the nut is attached later.
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4
Cut a 3 inch thick piece of foam cushion big enough to hang over the edge of the board all the way around the board by 3/4 of an inch. This means that the foam should be 18.5 by 56.5 inches wide. Make sure that the foam is springy enough to add comfort but still allows the back to lie flat on the bench to prevent injury while lifting weights.
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Cut a piece of vinyl (or other durable, easy to clean cloth) that is 6 inches longer on all sides than the original bench to make a piece that is 23 by 61 inches. Place the foam on the board so that it is centered. Do the same with the vinyl on top of the foam. Place a flat board on top to the foam and weigh it down/tie it down so that the foam is compacted against the board equally on all sides and over the edges.
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Pull the vinyl tightly around to the bottom side of the board on all four sides. Double back the edge of the vinyl before stapling. Staple the vinyl to the board with a construction stapler. Use staples that are not long enough to go all the way through the board (5/8 inch staples are long enough). Use plenty of staples placed at 1 inch intervals. Fold down the corners and staple them as well. Release the pressure on the foam once the staples are all in place. This is the completed bench top.
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Cut heavy wall steel bar stock for the frame that is 1 by 1 3/4 of an inch wide. The long way should be parallel to the ground when making the bench (not perpendicular) in horizontally welded pieces. The wall thickness of the pipe needs to be higher for some weight lifters but most people will be able to get away with the standard bar stock used in making a car chassis available online (see resources after reading this article). Cut/prepare lengths that are 3 feet (for the length that is bolted to the bench), 18 inches (each for two parts that go down from the bench to the floor), and 3 feet (each for two bars that stabilize the bench and support it on the floor). The 3 feet lengths do not need to be cut since this is the standard length of bar stock.
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Drill holes in the bar that correspond with the hole the bolts are sticking out of the bench top (on the underside). The measurements for the holes to be drilled into the bar stock for the support under the bench are drilled 2.5 inches from either end and 15 inches between the two holes drilled. Mark these measurements with a Sharpie and use the bolts sticking out of the bench to confirm the measurements are correct. Drill the holes with a cobalt bit. Add a few drops of oil to lubricate the bit and drill while it moves at slower speeds. Use a thick and stable piece of wood as backing when drilling to prevent the drill from damaging the surface underneath (or the drill bit).
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9
Weld the bar that was just drilled to the 18 inch bars. These 18 inch bars are the vertical supports (legs) and to be made longer, taller or shorter depending on the weight lifter's needs. Weld the 18 inch bars with their ends against the bottom of the drilled bar at 90-degree angles. Weld these two supporting bars, 2 inches in from either end of the central bar drilled to support the cushioned seating when installed. When the first welds cool, weld the two supporting bars to the center of the two legs to form the base, stabilizing the bench. Weld to the base bars at 17 1/8 inches from either end with the wide side of the bar facing forward.
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Place the bolts from the underside of the bench top in through the holes drilled into the bench and screw then into their nuts tightly. Weld a very small spot on the nuts so they don't come loose. Do not weld them too well in case access is needed later. Below the nut, cut the bolt short and file off any sharp edges.
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Tips & Warnings
Though this is a traditional weight bench, the vinyl can be any color or pattern that is desired by the builder. Choose vinyl that is cloth-backed for durability.
Make sure that the bench and welds are tested well before using it. If heavier than normal weights are used while lifting, test the bench again. Also make sure tennis balls with holes big enough to snugly fit around the bar stock are used to cover the ends of exposed bar stock. The weight of the bench should be enough to keep the tennis balls attached. Always allow the welds to cool before touching any part of the bench. File down all sharp edges.
