Diy gym bench

Diy gym bench DEFAULT
Pulling off DIY projects like this is what makes everything worth it. When you can produce something that is so dirt cheap and yet so effective at its purpose, it just makes you feel all warm and fuzzy inside. In this project, I'll show you how to make a weight bench that is strong and incredibly cheap. This is what DIY is all about.

Cost:less than $50
Project Time:1 day
Difficulty:You have to cut 2x4s and plywood. You have to operate a drill. For the pad you have to cut fabric and use a manual powered staple gun. In other words, not hard at all.

Tools Needed:
  • Drill
  • Saw (for cutting wood) - miter saw is best for cutting 2x4s, but you need something for long straight cuts in plywood as well (I used a normal handsaw)
  • Staple Gun - just a manual powered one, you don't need an air compressor or anything fancy like that.

Materials Needed:
  • 2x4 Studs - at 8 feet long each, you'll need 5
  • 4 Elevator Bolts (at least 1 1/2 inches long) - click here for picture
  • 4 Wingnuts to fit the elevator bolts.
  • Foam padding
  • Fabric of your choice (vinyl, leather, auto or furniture upholstery)
  • 2 1/2 inch decking screws (T star head is my favorite)
  • Wood glue
  • Gorilla glue, or other similar metal/wood adhesive
  • Staples for your staple gun (check your gun for proper size)
The only person this won't be strong enough for is Bruce Banner.
Shopping for a weight bench can be difficult. And by difficult I mean expensive. And just to be clear, whenever I use the phrase "weight bench" I mean a strong one that can be used to Bench Press. The problem you'll run into when buying these is that the reasonably priced ones are not rated to hold much weight. You'll see figures like " lbs." But when you consider that the bench has to hold your body as well, lbs. is not much. If you weigh a measly lbs. when you start, and bench press lbs. That's your lbs. right there. This is novice level lifting.

Once you turn into a real lifter after a few years of training, you'll probably weigh closer to lbs. yourself and be benching near lbs. Now that's lbs. and all those affordable weight benches are now too weak for your purposes. But when you start pricing quality benches that are rated for this type of serious lifting, you are going to have to pay hundreds of dollars for them. This is unacceptable by Homemade Strength standards.

The fact of the matter is you can build your own weight bench that can support a ton of weight, I literally mean a ton, that's not slang. You'll never be able to bench press even half a ton so basically what I'm telling you is that you can build a bench that will be many times stronger than you need it to be. And you can do it for less than $

A proper weight bench is 17 inches tall, pad included. This bench will have a plywood base that is 3/8 inch thick. It will also have a plywood top, and the removable padding has a plywood base. The total thickness of all the plywood will add up to just over an inch. The pad itself is going to be about 1/2 inch when compressed. If your pad differs from this then adjust accordingly. However, it's better to make your bench too tall rather than too short. So we're going to cut our 2x4s into 15 1/2 inch segments. To start, we will cut sixteen pieces of 2x4, each being 15 and 1/2 inches long. If you have a miter saw or at least a power saw that can handle the job (circular saw, etc.) you will enjoy the process. If you do not, this will be the first wave of a lot of hard labor cutting by hand. Thankfully, I have a miter saw.

 With sixteen boards cut to the length of 15 and 1/2 inches, we're ready to start assembling the top legs. These legs are like miniature I-beams made of three 2x4s each. It's important that you follow my directions of assembly. First step is to make a "T" out of two pieces (see diagram #1).

Mark and drill three holes through the top of the T (Board A). These three holes should be towards the middle of that 2x4, not towards the ends (see diagram #2). Read ahead if you have to, to gain more understanding of what we're doing and why. Drill all the way through Board A so that your bit goes into Board B. Then deepen the holes on Board B to prevent splitting when you put your screws in.

 Slather some wood glue along the face where the boards will touch each other. Now drive three screws into the pre drilled holes. Wipe the excess glue off and you now have one "T" piece. Repeat this procedure and make a second "T" piece.

Now we will cut the 2x4 runners that span the length of the bench. We need two. I made mine 43 inches long. I'm 5 feet 10 inches tall and this gives me plenty of room on the bench. Just make sure your bench is long enough to accommodate you from the bottom of your ass to the top of your head. If you have at least that much room, you're good to go. Whatever measurement you choose, cut two 2x4 studs to this length.

Before we attach these, we have to make holes in our top legs (T pieces) to fasten them to the runners (see diagram #3). We will drill four holes in our "T" piece; two on top, two on bottom. I recommend that you drill from the top of the T downward, as shown in diagram #3. If you drill from the bottom up, Board B will get in the way. This is how we will have to drive our screws (unavoidable) but in order to make straight holes drill from the top.

Aren't diagrams helpful?

But before we drill, we have to measure. Take one of your T pieces and measure 2 inches from the end of Board A and mark a line. Now measure 4 inches from the same end and mark a line. Now repeat these steps for the other end of Board A. You have divided the ends of your board into two sections. We'll call them "top box" and "bottom box." For this T piece choose a box, it doesn't matter which so I'll just pick "top box." Drill two holes in the top box. One centered on each side of Board B. (diagram #3). Do the same for the other end of your T piece. So this is your "top box" T piece.

Now take your other T piece and do the same thing. But this time, drill your holes in the "bottom box". The reason this is important is because these T peices will both be screwing into the same middle board and we need to make sure that you get all four screws into a small space without hitting each other. In other words, the screws on the top box board will be higher than the ones from the low box board. Marking is key to avoiding conflict when it's time to put it all together.

With four holes drilled in your T pieces, we can now attach our long runners. We're going to start with the bottom runner. The best way to mark this runner is to drive screws into your predrilled holes on the bottom of your T piece. Have them sticking out the back of the T piece just a little bit. Now, line up the T piece with the bottom runner as shown in diagram #4. The left side of your runner board should be in line with the left side of your T piece.

Use a level to ensure you're T, which is a leg of the bench, is straight up and down. Now just press the T and the runner together. Since the screw tips were slightly through the T piece they will poke into the runner board and mark it. Now you can drill on those marks, just a bit (not all the way through. Predrilling like this ensures that everything goes in the way you want it and the wood will not split. Slather the point where the boards will contact each other with wood glue. Drive in your two screws. At this point you should have one long runner on the bottom, attached to one T piece.

This is a significant step, we're going to label this "The Important Board Step" so that you can repeat it later when I tell you to. Grab two 15 1/2 inch boards. Just like you did with the T piece, measure 2 inches from the end of the board and mark a line, then measure 4 inches and mark a line. Do that on both ends of the board. And do that for both boards. Designate one board as "top box" the other as "bottom box". Drill two holes within the proper "box" on each end of the board. Again repeat that for both boards. So each board should have four holes in it, two at one end and two at the other. And one board should have said holes in the top boxes and the other in the bottom boxes.

Take one of these boards and, just like you did with the T piece, glue it and screw it to the other end (foot end) of the bottom riser, which is already attached to one T piece at the head end.

Now repeat the procedure with the top runner. Secure it to the top of the T piece at one end and the single 2x4 at the bottom. Again use your level to make sure your legs are straight and your runner is straight as well. We're building a flat bench, not an incline or decline bench, after all. Now you should have a frame that looks as it does in diagram # 4-B

To complete this side we need two more of those 15 1/2 inch studs. We're going to cap off our T and make it an I. Just like we did when making the T, put three holes  along the length of the board, in the center as shown. Slather the contact point with wood glue and drive your three screws. Do the same exact thing with your single 2x4 at the foot, now making it a double 2x4 (in essence a 4x4). This is shown in diagram #5.
Not to scale.
From here, go back up the page, to the start, and read the directions again, this time doing it on the other side of the runners. Take the T piece that you've already made and attach it to the other side of the runners. Then take the single board you've already made for the foot of the bench and attach that to the other side of the runners. Then turn the T to an I and the single board to a double at the foot. You've now used up ten of our sixteen lengths of wood. The next step is to overkill reinforce this sucka.

The following picture will do more than words can to instruct you. It's quite straightforward, now that you've got some experience, we're not doing anything different than we've already done. We're putting three boards on each side, towards the head of the bench, where the weight and force will be when you bench press. This is where "The Important Board Step" comes in. We need 3 more pairs of boards. They have to match each other. Meaning 3 have to be "top box" and 3 have to be "bottom box". Basically just repeat the "Important Board Step" three times and you'll have three matching pairs. Secure them as the picture shows, three on each side, covering the top half of the bench (near the head).

Two is better than one, and Twelve is better than two.
No less than 12 supporting beams would have to utterly fail under the load in order for this bench to break. The rating for each beam is more than a ton. Since the average human would be absolutely ecstatic if they could manage even 1/4 that amount, I think we can safely say this bench is well beyond the strength of what you or I would ever need.

The frame of this thing is now complete. The next step is to put plywood on the bottom. The easiest way to do it is to simply put the frame onto your piece of plywood and trace around the frame. As you can see from the picture, I put a piece of plywood under the four 2x4s at the foot of the bench. I then put another piece under the six supports in the middle of the bench. Then another larger piece around the "I beam" legs at the head of the bench.

You can click these pictures to enlarge them, didn't you know?
This larger piece isn't a precise measurement. It is simply wide enough to fit the I beams, and long enough to provide support so that the bench doesn't rock side to side. It's roughly  7 inches longer than where the I-beams stop on each side. Make these measurements / tracings and then cut your plywood. Now drill and screw the plywood onto the frame, no wood glue needed. Do you best to put your screws in spots that don't already have screws in them. I trust you can use your eyes to figure that out.

For the top piece we are putting another layer of plywood. The shape of it is just an outline of the shape of the frame from the top. It's a T shape. The width of the bench is something you could vary depending on your preferences. Standard dimensions for powerlifting benches tends to be around 12 inches. I know some bigger lifters that like a much wider bench. I originally had mine wide like this, but it interfered with arms in the bottom position. My body type/size requires a smaller width, and since I'm not a competitive powerlifter, nobody will care if I make mine suited to my needs. But if you need/like a wider one than adjust accordingly.

As such, the trunk of the "T" on my bench is 9 1/2 inches wide. The top of the T is 15 1/2  by 5 inches (see picture). Cut this shape out of ply wood and screw it into the frame, again choosing places that don't already have screws in them. Also notice that i rounded the corners of this piece. I recommend you do the same to avoid potential injuries. Simply chop off the corner with a saw and then use sandpaper to round it out.

Can also be used as a diving board.
Before we upholster it, we have one last thing to do. We have to make the actual pad that you will lay on. This is composed of three parts, a plywood base, foam, and fabric. Start with the plywood base. I made mine roughly 10 inches wide. Some bigger guys like a wider pad. I'm a small guy, by my standards, and I originally had my pad wider but it was interfering with my arms at the low point of the lift. 10 inches works well for me. I can't say it will be the right size for you.

After you decide on a pad size, cut a rectangle of plywood measuring the width that you've decided on and a length that is about 2 inches longer than the top plywood piece of your frame. Measure, mark, and cut this piece out. Again, round the corners so that they don't rip the fabric you will cover it with.

Now we need to drill holes through both this newly cut plywood and the top plywood part of the frame. Center your plywood pad base on top of the plywood board on the frame so that it hands over an equal amount on all sides. Drill four holes, two towards the head of the bench and two towards the foot. The size of your holes should be just big enough to fit the shaft of your elevator bolts. The exact location of these is up to you to discover. You need the holes  go through both pieces of plywood. You need them to be  in open areas so that the frame doesn't interfere. These holes are where your elevator bolts and wignuts will be going so you need enough open space for your wingnut to thread on to the bolt.

Notice how there's plenty of room to turn the wingnuts. Choose such places when drilling your holes.
The next step is to secure your elevator bolts to the pad's plywood base. With the plywood base still centered on the frame, put your bolts into the holes. If you made your holes small enough the bolts won't sit all the way down. Elevator bolts have a slightly bigger square section towards the head. Put some Gorilla glue around the top of your bolt and hole. Now hammer the bolt into the hole. Repeat for all the bolts. Your elevator bolts need to be a minimum of 1 1/2 inches. They have to go through two pieces of 3/8" thick plywood, and have enough left over for a wingnut, which is like 1/4" at least. I personally got by with the absolute minimum bolt, it just barely fits. Apparently when I did this I miscalculated. I suggest you don't do the same. Get a longer bolt, if you can manage it, better too long than too short.

These bolts are barely long enough to work. Do as I say, not as I do.
The reason why we are doing all this is so that the pad section is removable. If you ever want to reupholster it, now you can. And we also don't want to fasten the pad by screwing up from the bottom because then we'd be getting stabbed by screws when we lie on it. You can also see why we choose something unorthodox like elevator bolts. They have a completely flat head, like a nail. So they won't create an uncomfortable bump in your pad like a rounded or hex bolt may.

The final step is to upholster this baby. You can choose whatever foam and fabric you want. Ideally heavy duty foam made for furniture or auto seats would be best. It's probably pretty expensive. I simply used a basic roll of foam that you can get at Walmart for like $ For fabric, again upholstery fabric intended for furniture or auto seats will be of the  highest quality but is more expensive. I used cheap vinyl from Walmart. It's holding up perfectly fine after six months of training. If it ever wears out I'll upgrade to better stuff. Depending on the width of your chosen fabric, you will either need one or two yards.

First we need to put the foam onto the plywood. If you are using thin and / or soft foam you should double or triple layer it.  The foam should be just a bit larger than the dimensions of your plywood. Cut down your foam to match the size of your plywood. Lay your fabric out on the floor, so that the good side is facing down. Now lay your plywood with foam piece foam side down. So on the floor you will have your fabric, then foam layers, then plywood on top.

Look at this quality craftsmanship. Good thing you can't see the it when it's on the bench.
To secure the fabric to your plywood, we're going to use staples. I used T size staples. Start with one of the long ends of your bench. Fold the edge of the fabric back over on itself about one inch. So that the edge of your fabric is now double thickness. This is the area we're going to staple into, the double thickness ensuring that it won't rip. Put the edge of this fabric onto the top of your plywood. Now begin stapling this edge. Press down hard with your staple gun and start from the middle and work outward. Doing this will allow you to smooth any wrinkles as you go. For the first edge it's not too important because none of the other edges are secured down yet. Staple all along this edge, leave the corners for later, we'll do them at the end.

Ideally, we don't want our pad to be to cushy. We want it to be firm. If you have cushy foam (as most cheap foam is, then we want to compress it by making the fabric sit tight around it. In order to do this, we have to compress the foam by standing on it as you staple. The second side you staple should be the long edge opposite the first side. You don't work around right to left or left to right. When you upholster something like this you work one side, then opposite side. This is the best way to ensure you can keep wrinkles out of the material.

Pull the material as tight as you can. Now trim it down to a size that will fit your bench. Don't trim too much off or it won't fit, but you likely have feet of excess because this bench is not very wide. After you trim it, fold the excess back on itself, just like you did with the first side. Stand on the plywood to compress the foam. Pull everything as tight as you can and begin stapling this edge, again starting from the middle and working out.

Repeat the procedure for the remaining two short ends. Now for the corners. There's no science to this, as far as I know. It's like wrapping a present. It comes out different every time you do it, And it usually looks kinda sloppy. But in the end it gets the job done. That pretty much describes my experience with both gift wrapping and upholstering corners. You'll have to trim some excess material off and probably fold some material in and tuck some things under. Just get it flat enough to put some staples in and it'll be fine.

By my standards, I did quite a sloppy job with the upholstery on this project. But luckily, when it's bolted to the frame the underside is completely hidden. So don't stress out trying to get things perfect, it really doesn't matter. What's important is that your pad is nice and tight and firm.

With the pad done, all that is left is to secure the pad to the frame. Line up your elevator bolts with the holes on your frame and drop it in. Take your wingnuts and hand tighten them onto your bolts. If you choose to paint your bench, do so without the padding on.

Everything you see here for less than $ I'm assuming you can't see the bar, weights, shoes, and everything else in the back corner.
Now you have a bench that is stronger than you'll ever need it to be. You have the strength and function of an expensive bench and you paid only $50 or less for it. What would you get for $50 if you tried to buy a commercial bench? Something that could barely handle the weight that even a total noob will bench press in a few weeks time. This is the kind of project that makes you love DIY. It's definitely a better way to spend a Saturday than watching TV. Or you could put a TV in the garage and watch while you work.

This was another massive post. If you are unclear about anything please leave a comment and I'll do my best to help you out.

- Carl

15 DIY Weight Bench Plans You Can Build Easily

Spending on a commercial bench is no less expensive than a standard gym subscription. Why not use some ordinary items to enrich your home gym? In fact, there are several ways to accomplish a DIY weight bench by yourself.

We would like you to understand the preferable options in the first place. Therefore, scroll down to reveal the acceptance of our enlisted DIY gym implementations.


1. Simple Homemade Bench

There’s no need to spend lots of time, money, or effort on the DIY project. It’s indeed the simplest way to get yourself a reliable workout bench right at home.

Some wooden pieces with metal tie sheets hold the structure in its original shape. You just have to put supporting screws on the joint to establish the basic frame.

List of necessary cuts follows the materials list, right below the video screen. Likewise, you can induce some modifications for making the appeal more convenient.

2. Workout Bench Press


Build your own bench press right at home to skip the costly gym subscription. The article lets you structure highly usable equipment without any potential risk. Using some standard plywood board with a certain fabric should imply the basic outlook.

The job seems more like a segmented operation, covering from the base with post shape to stand connections. Each step features wordy details with standstill pictures to depict the project. And you can get a printable PDF link for keeping it rather easy.

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3. Workout Flat Weight Bench


Time to make your commercial weight bench at home using some raw resources. The tutorial itself explains every detail on making one of the most versatile gym equipment. Obviously, the guidance comes over a video depiction to keep the project understandable.

Apart from whitewood studs, you’re to purchase faux leather, foam & furniture feet. The article offers relevant interlinks to save your search on the perfect buy.

Again, there are a good number of mechanical tools necessary to make up the device. Some gears should remain available inside the house, curtailing your cost. Just keep going with the dynamics as per the steps, the decisive implementation will provide the outcome.

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4. Adjustable Weight Bench

Shape up the muscle through a regular workout with the right DIY weight bench. The video tutorial reveals the practical aspects of implementing the project.

The tutorial continues at a normal pace, covering from initial cuts to final uses. Right there, you have to sit back comfortably to watch the entire half an hour video.

Additional details on the project come right at the end of the video screen. Just know the necessary items to make up the budget, prior to your field implantation.

5. Heavy-Duty Weight Bench


Time to make your indoor DIY project worth the investment, attention & time. You can easily make an effective weight bench within a reasonable budget right here. The well-organized tutorial starts with estimated cost, projected time & difficulty level.

Requirement of the essential tool with supporting gears remains somewhat lower. But you better hold your patience to go through the long words on the processing.

Of course, such extensive details are likely to bother you at the first attempt. But all the words contain everything to ensure its precise implementation. Depicting pictures with dimensional diagrams make the article plausibly understandable for anyone.

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6. Modern DIY Benchpress


Shape up your workout support with absolute professionalism without exceeding the budget. You just need to put the plywood, foam & fabric together.

There are some raw virtual diagrams to assemble the facility, revealing the dimensions. There are total 4 pictures regarding the measurements, right above the constructed bench images.

Incredible fast time-lapse video requires your attention, at a slower pace. For the best, the equipment appears just like any commercial purchase.

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7. Extreme Training Exercise Bench

Start enjoying the full package with one multi-functional training bench at home. The video reveals the steps to utilize leftover metal pipes to shape the training bench. Its extreme sturdiness lets you sweat over an intense workout session.

It’s a simple time-lapse presentation without any words or on-screen guidelines. Unlike woodworks, the process specifically requires precise cutting for proper welding. You’ll have to look into the whole process to figure out your action.

8. Weightlifting Bench Plan


Basic woodworking job gets to structure a dependable weightlifting bench for home workout. And the article features detailed words with integrated video for better depiction.

The video presentation comes before the explained steps, letting you catch the fundamentals. It simply reveals all the connections of wooden pieces in a computerized notion.

For the words, there are 4 sections to check – necessary materials, tools & time with related plans. Integration of stepwise pictures can help you to catch the words to the point.

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9. Moveable Bench with Storage


Why waste your space on smaller gym accessories or a bulky weight bench? Just get on with the guidelines for creating a moveable bench, featuring internal storage space.

The article literally covers everything you need to idealize the project by yourself. Apart from wordy explanations, you’re to play the integrated video for getting its real-life implementation.

It lacks defined steps or tips, just continues at a pace with supporting pictures. And the woodwork remains somewhat self-explanatory for saving you further lookup or finding.

Click for more details

Homemade Gym Bench

Beef up the home gym with a reliable, sturdy, supportive weight bench. The tutorial leads you to the construction of another versatile wooden frame. The words are simple, thanks to the immediate command without any garrulous presentation.

The narrator continues the implementation at a natural pace, describing the action. Apart from some leftover pieces, you’ll need to hold the joints through metal tiers. And the final portion features proper integration of comforting foam with fabric.

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Customized Gym Bench

Pretty fast time-lapse video captures the whole process without a single word. Of course, you’ll have to play the tutorial in a slower motion to catch the details.

The DIY job requires some common household items with standard mechanical gears. It simply converts an old kitchen bench into gym equipment for exercising the muscle.

Featuring a detailed construction in less time, the article seems rather short in explanation. There’s nothing special about its dynamic presentation, except its simplicity.

2-in-1 Weight Bench


You don’t have to sacrifice the room space over a reasonably sized weight bench. The DIY project lets you create a convertible system to meet satisfaction. in fact, turning the table at ° will reveal either an exercising bench or coffee table.

But the initial cost seems high, no thanks to a long list of tools, utilities & materials. You’re to make decorative furniture to match the indoor space, not any ordinary frame structure.  Its processing is somewhat long, tedious & complex with 21 different steps.

And individual steps just continue explaining the action within a simplified description. Obviously, you can get some useful extra hands to save the effort. Included images for every step should provide some primary insight into the implementation.

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Multi-Position Flat/Incline Bench

 Multi-Position FlatIncline Bench

Aside from a coffee table, you can also combine a weight bench with a patio seat. Its flat or incline facility comes with a decorative look to match the surrounding appeal.

Likewise, you’ll have to go through the long list of required materials with tools. After making the initial investment, you’re free to continue with the comprehensive 10 steps.

There are standstill pictures for individual steps to depict the ongoing process. Putting the glue, bolts with some safety screws should complete the project satisfactorily.

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DIY Concrete Weight Bench

Common wood equipment can possess certain dangers upon extreme workout or immense weight. Apart from the step-by-step guidance, you’ll get to know other sections. That’s where a concrete bench can resolve the safety issue regarding unusual conditions.

Your requirement on time, cost, skill & resources just follow its benefits. There is some nice virtual presentation of the frame support with relevant dimensions. As it happens, the tutorial goes on a simple pace, featuring background commentary for better catchup.

Basic Wooden Weight Bench


Of course, you can utilize some leftover wood to impart further strength & durability. And the intended article reveals the simplest way to make your gym equipment. The project is more like a simplified DIY project with additional accuracy.

For the worst part, the descriptive words are almost invisible on the PHP webpage. You just have to look very closely to get all the onscreen details.

Fortunately, the entire article remains simple in words to skip the fatigue. Properly sized 9 wooden pieces with some connecting screws get the job done. There are only 6 points to make the device, costing $20 in total for the complete purchase.

Click for more details


Not every method can serve a particular necessity to the point. You ought to know the most suitable ideas within an affordable budget. Knowing the available ideas from the aforementioned options should satisfy your quest.

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Workout Bench Press PDF

DIY Workout Bench Press

We all know that exercising is important to our health. Weight training keeps our bones strong; it staves off disease, boosts metabolism, and promotes fat loss. But what if you don’t have access to a gym to exercise? What if your budget does not allow you to get monthly gym subscription? The solution to this problem is quite simple. Build yourself a simple DIY Workout Bench Press and start exercising. I’ve created a step-by-step instruction on how to build the bench press.

This DIY bench press is mainly built from 2x4s and a piece of plywood board. It also has a cushion and fabric that covers the bench. You could either use a simple duck fabric or heavy-duty outdoor marine fabric if you&#;re planning to use it outdoors. 

What are the benefits of weight training?

As we all know that weightlifting or doing bodyweight exercises makes you stronger and fitter. According to studies, weight training not only builds muscle, but it also may help prevent disease, improve mood and aid in losing weight. Abdominal fat sits in and around the vital organs, including the heart. Reducing or preventing any excess fat through strength training can improve heart health, as it also directly impacts the heart itself. Weight training boosts your metabolism by building muscle which in turn helps your body burn fat more efficiently even at rest. And having a good muscle base lowers the risk of injury as well. Weight training can improve brain power across a lifetime, especially in older adults suffering from cognitive decline. There are many benefits when exercising regularly, now you can have your own bench press at home and accessible at any time.

You also might be interested in DIY garage cabinets project that I&#;ve built previously.

This PDF download includes Cut Diagrams, a List of Supplies, and 3D illustrations with detailed steps to build the project. Measurements are in imperial and not metric. Does NOT include SketchUp/CAD files.

The plans are embedded on the webpage for free, but if you would like to support the website, you can pay a small fee to purchase the printable PDFs.

Thank you for your support!

Workout Bench Press

Note: Lumber dimensions are listed as nominal size.  See lumber sizes for actual dimensions vs nominal.

Disclosure: Some of the links on this page as well as links in “tools for this project” and “material list” sections are affiliate links.


DIY Workout Bench Press dimensions

Step 1 &#; Build the Base and the Post

This entire project is constructed using 2&#;4 lumber and a sheet of 3/4&#; plywood. Take 2&#;4 and cut one piece to 48&#; in length and one piece to 24&#; in length. Chamfer the edges of the 24&#; long piece on both ends at 45 degrees using a miter saw. Also, chamfer the top of the 48&#; piece. Then take the 48&#; long piece and attach it to the 24&#; long piece 12 3/4&#; from the front edge. Use 2 1/2&#; screws for attaching boards together. Repeat this step to make a second set. 

attach base to the post for the bench press
attaching base to the post

Step 2 &#; Attach Diagonal Support at the Base

Next cut two pieces to 10 3/4&#; in lengths with degree miter cuts on both ends. Then place this piece on the backside of the post and clamp it in place. Attach this board to the base and the post using 2 1/2&#; wood screws. If the wood is very dry, you might need to pre-drill the holes before screwing-in the wood screws, otherwise, the wood might crack.  

attach diagonal support for bench press
base and the post at attached together

Step 3 &#; Connect Both Stands Together

Cut two blocks to 3&#; in length and attach at the bottom front of each post. You could either use wood screws or nail gun to attach these pieces. Then cut one piece to 48&#; in length. Place the two stands on the ground 48&#; apart and then attach the 48&#; long piece right over the top of the 3&#; blocks. Use 2 1/2&#; wood screws to attach this piece.

attach both stands together for DIY Workout Bench Press
connect both posts together for bench press

Step 4 &#; Attach Bar Holding Pieces

Next cut another two blocks to 3 1/2&#; in length, then cut two pieces to 20&#; in length and one more piece to 48&#; in length. First, attach the 3 1/2&#; block with a wood screw or a nail gun. Then fasten the 48&#; piece horizontally and finish by attaching the 20&#; pieces vertically as shown in the picture.

DIY Workout Bench Press
attaching bar support board

Step 5 &#; Cut and Attach Front Diagonal Support Piece

Next cut two pieces to 36&#; in length and two pieces to 10 3/4&#; at degree miter cut on both sides. Place the 10 3/4&#; piece diagonally at the bottom of the 36&#; piece and clamp it in place. Use 2 1/2&#; wood screws to attach the angled piece to the 36&#; piece.

build front boards for DIY Workout Bench Press
adding diagonal support to the front piece of the bench press

Step 6 &#; Screw-in the Front Piece to the Stand

Attach the 36&#; piece with a diagonal piece at the bottom and attach it to the front of the stand. The diagonal board will be secured with 2 1/2&#; wood screws from the bottom of the base. 

attach front board of the bench press stand
attaching the front piece to the post

Step 7 &#; Assemble the Legs

Now make two bench legs. Cut four pieces to 16 1/2&#; in length and two 13 1/2&#; in length. First, take the 13 1/2&#; piece and then attach the 16 1/2&#; pieces on both sides as shown in the picture. Use 2 1/2&#; wood screws to fasten these pieces together. 

build legs for the DIY Workout Bench Press
making legs for the bench press

Step 8 &#; Connect the Legs Together with a 2&#;4

Connect the legs together with a 2&#;4 board. Cut a 39&#; long piece and place it on top of the 13 1/2&#; boards between the 16 1/2&#; pieces. Secure the 39&#; board using 2 1/2&#; wood screws from the top and from the sides.

connect legs with a 2x4 for bench press
attaching legs together for diy bench press

Step 9 &#; Add Another 2&#;4 on Top of Bench for Stability

Cut a 46&#; long piece and attach it on top of the 39&#; board between the side leg boards. The 46&#; long piece will be placed flush with the front leg, and sticking out 7&#; past the back leg.

add 2x4 support for the bench

Step 10 &#; Place and Secure a 3/4&#; Plywood to the Legs

Take 3/4&#; plywood and cut one piece to 49&#;x10&#;. Place the plywood in the center of the bench and attach it with wood screws. Now paint the entire workout bench press with exterior paint. You might need to do several coats for better wood protection. 

add plywood to workout bench press
diy workout bench press

Step 11 &#; Add Foam and Wrap the Top of Bench with Fabric

Once the paint dries, cut a closed-cell foam to 51&#;x12&#;. (I used two layers of 1&#; thick foam to make it softer.) The foam needs to be 1&#; larger on all four sides to make the edges rounded when wrapping the bench with fabric. Then take marine fabric and cut it large enough to wrap around the foam and staple it to the bottom of the plywood. Fold the edge in two, so the material will stay on stronger. First, place the fabric on the workbench and then place the foam over the fabric in the center. Then flip the bench having the legs up and place it over the foam. Take the fabric and wrap around to the plywood and attach it with a staple gun. Use 1/2&#; staples about 1&#; apart. 

add cushion on top of DIY Workout Bench Press
cushion and fabric for the bench press
stapling fabric to the plywood for the diy workout bench press

Step 12 &#; Connect the Bench to the Stand

Now find the center of the bench and attach the bench to the stand. Use wood screws to attach the bench from the back of the stand. If you&#;re making this bench for someone else and planning for delivery, then the bench could be attached later on once it&#;s delivered. You&#;re done with a DIY Workout Bench Press! Stay safe and healthy. 

attach bench press to the workout stand
diy workout bench press

If you want to complete your home gym, then you&#;ll need a weight training bench.

However, they don&#;t come cheap.

But fear not, keep reading to find out how you can easily make your own DIY weight bench.


What is a Weight Bench and Why Is it Important for Training? 

what is weight bench

A weight training bench is very similar to a standard bench.

The main difference is that a weight training bench is designed for heavy lifting and intense exercise. To do proper weight training, you&#;ll need a weight training bench as it will help you take on more weight. 

Weight training benches also offer excellent support for your back when you do weightlifting. That way, the risk of injury is less. 

They can come in many different designs, and you can either buy it or build it yourself depending on the level of training you will perform. 

DIY Weight Bench vs. Store Bought

weight bench made of wood

When it comes to comparing DIY (do it yourself) weight benches vs. store-bought, the number one factor is the price. 

A retail or store-bought weight bench can cost up to USD if you want good quality. However, a DIY weight bench can be built with as little as USD 50, although it won&#;t offer you the many features a retail-bought one will. 

DIY weight benches are also a good alternative if you already have woodworking experience and enjoy hard work and payoffs. Although, chances are most DIY weight benches won&#;t support heavy lifting or intense training routines. 

If you do not have the time to invest in a DIY weight bench, then a store-bought one is the better option. 

Material and Tools You will need

To build your weight bench, you&#;ll need wood, foam, bolts, insert nuts, leather, and internal threads. These are the specific materials you need for this project:

  • 4 feet. of 3/4 x 12 piece of plywood or solid wood
  • 3 feet. of 1 x 2 wood
  • 8 feet. of 2 x 2 wood
  • 8 feet. of 4 x 4 wood post
  • 1 x 8&#; bolt and nut
  • 2 x 3&#; bolt and nuts
  • 1 x 12&#; bolt/screw and 4 x bolt nuts
  • 8 x nylon washers
  • 14 x flat washers
  • inch long lag screws
  • 4 x rubber or rubberized feet
  • Some nails and wood glue
  • Wood stain and polyurethane protective sealant (optional)

Building your weight bench is not expensive if you already have the tools necessary for the job. However, if you don&#;t, here&#;s what you&#;ll need to get before starting your new DIY weight bench project. 

  • Circular saw
  • Miter saw (optional)
  • An electric drill with drill bits, Forstner bit, and the like (used to countersunk lag screws)
  • Wood chisel
  • Socket wrench/ pliers
  • Hammer
  • Sander or Sandpaper

How to Make a DIY Weight Bench 

When doing any woodwork, it is vital to understand the measurements and the way the tools work. Remember always to be careful while operating tools like saws or power drills. 

Here are the steps you need to follow to build your own standard-size weight training bench: 

1. Cut the Wood

Begin by cutting all the wood pieces into the proper lengths. Here&#;s the list of wood pieces&#; measurements you&#;ll need: 

  • For the adjustable back support, you&#;ll need a wood board of 34&#; x 12&#; ( cm x cm).
  • For the sitting unmovable-part of the bench, you&#;ll need a wood board of 14&#; x 12&#; ( cm x cm).
  • You&#;ll need two 12&#; x 4&#; pieces ( cm x cm) for the base.
  • For the legs, you&#;ll need two 4&#; x 4&#; x 13&#; pieces ( cm x cm x cm).
  • For the body of the weight bench, you&#;ll need a single wood piece of 4&#; x 4&#; x 45&#; ( cm x cm x cm).
  • For the adjustable mechanism, you&#;ll need two wood pieces of 2&#; x 2&#; x 30&#; ( cm x cm x cm).
  • Another two pieces of 1&#; x 2&#; x 16&#; ( cm x cm x cm) for the adjustable mechanism.
  • Add two pieces of 2” x 2” x 10 ½” ( cm x x cm) to support the sitting part.  

You can cut the parts yourself or order them with these specifications from your wood provider.

2. Remove the Unneeded Portions

finished weight bench

The wood pieces are now cut and ready. What next? To insert the legs into the base and body, you&#;ll need to remove a part of the body and base. 

  • For the body, you&#;ll need to remove 4&#; ( cm), leaving 2 ½ &#;( cm) of space before the edge on both sides.
  • You&#;ll need to remove 4&#; ( cm) from the middle of the base, leaving the same measure to both sides.
  1. Add the Notches

To use the five-position or flat mechanism, you&#;ll need to add the adjustable notches. 

  • Create the first notch at 26&#; ( cm) from the edge.
  • Add the second one at 18 ⅜&#; ( cm).
  • Make the third one at 11 ⅛&#; ( cm).
  • Next, do another one at four ¾&#; (12 cm).
  • The last one should be at three ⅜&#; ( cm).

The notches should have a depth of ⅜ inches ( cm).

3. Glue the Pieces

Use wood glue to join the base, legs, and body. Once done, secure it with a 3&#; ( cm) lag screw. Use one screw on each side. 

4. Start With the Adjustable Mechanism

Drill a hole through the 2&#; x 2&#; x 30&#; ( cm x cm x cm) big enough to fit the 10&#; ( cm) bolts. Next, do the same through the bench&#;s body at exactly 12 ⅞ &#;( cm) from the edge. 

Then join the two 2&#; x 2&#; x 30&#; pieces to the body with the 10&#; bolt. Use a nylon washer to avoid friction damage from constant use. 

5. Continue With the Swing Arm

Drill a hole through the 1&#; x 2&#; pieces big enough to use the 3&#; bolt ( cm). 

Use a 12&#; ( cm) bolt at the swing arm&#;s end to finish the adjustable mechanism. Secure it with four bolt nuts.

6. Add the Backrest and Bench Seat

Use wood glue to add the backrest to the adjustable mechanism, sand the edges before joining it. Then, use wood glue and nails to attach the bench seat to the body. 

7. Add the Finishings  

Once your weight training bench is completed, you&#;ll need to add rubber feet to the bases so that it won&#;t move when you are using it. You&#;ll also need to add a generous amount of wood stain and two coats of polyurethane finish.

Using wood to bench press might be challenging and uncomfortable, so we recommend adding foam and leather to the bench seat and the backrest. This way, you&#;ll get a more accurate weight training bench and a far more comfortable one.

Another alternative for the leather and foam is a yoga mat. It will give you the necessary cushion. It will also capture the sweat. 

Note: You should not use this bench for intense training or heavy lifting. 

Are There Alternatives to a Weight Bench?

If you don&#;t want to go through all the trouble of building your weight bench and you cannot afford to buy one, then there are some substitutes you can use. 

Here are some alternatives to weight benches that you can find for a better price: 

Stability Ball

one arm chest press

Stability balls are among the most common alternatives to weight-training benches. However, it won&#;t help you with intense weight lifting. 

Stability balls are cheaper than a store-bought weight training bench, and it is a good alternative if you don&#;t have the time to create your DIY weight bench. 

Classic Standard Benches Plus Yoga Mats

Classic benches and piano benches are an excellent substitute if you place a yoga mat over them to provide the necessary cushion. The most important aspect of a weight bench is that it allows for support, and classic benches can also do the job. 

Aerobic Steps

They are easy to find and not expensive at all. An aerobic step can offer you the support needed to do some mild weight lifting for benches. 

Just place them far away from any wall or other object that could interrupt your work-out session.


A DIY weight bench is hard work but highly satisfactory. It will be an easy time if you already have experience with woodworking and own the right tools.

However, always remember that safety comes first and be careful when using tools like drills or saws. 

Overall, weight training benches are an excellent addition to your home gym but don&#;t stress about buying one or building your own if you don&#;t have time. You can use some substitutes for this that will offer you the necessary support and mobility.

If you are new to DIY projects, follow the instructions, and don&#;t hesitate to ask more experienced people for help.


Bench diy gym

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How to Build a Gym BENCH - DIY DUDES

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