Register    Login    Forum    FAQ

Board index » RossTraining.com Forums » Strength and Conditioning




Post new topic Reply to topic  [ 20 posts ]  Go to page 1, 2  Next
Author Message
 Post subject: Homemade Incline Sit-up Bench
 Post Posted: Thu Apr 10, 2008 8:10 am 
Site Admin
User avatar

Joined: Sat May 06, 2006 12:15 pm
Posts: 17297
Homemade Incline Sit-up Bench

Image

Background Info

Last week, I set out to build an incline sit-up bench. My old model was more than ready to retire. Before deciding to build, I first reviewed several store models, but noticed that most were not as steep as I'd like, and the prices were outrageous for such a simple tool. Incline sit-ups are far from our primary source of core work, so I couldn't see spending so much money to perform the exercise. Prices ranged from $100+ to upwards of $500.

Warning

I am not an expert builder. I'm far from it. Build at your own risk. This design is VERY basic. I'm sure you could do much better. I'm not trying to win a design contest. I want a simple bench that gets the job done.


**********************


Needs
  • A bench that could be set as steep as necessary
  • A bench that could be stored on overhead shelves to save space when not in use
  • A strong bench that could support a heavyweight fighter
  • A bench that was easy to construct. I didn't want a week long project for a simple sit-up bench.

Design Specifics

2x4's were used to build the base of the bench. The bench is simply four 2x4's. The length of the bench is just shy of 7 feet. The back side of the bench looks like this:

Image


**********************


The bench attaches to the wall by connecting eye hooks (from both the bench and wall).

Image


**********************


A small piece of chain with a spring link end is used to make the connection:

Image


**********************


Optional - The incline angle could be adjusted by repositioning the bench on the wall. You would simply need to secure eye hooks at various heights.

Image


**********************


I used an old curtain rod holder and dowel as a foot holder on the bench. The curtain rod holder was screwed and set with a strong adhesive for added safety.

Image

Note - If I did not have the old curtain rod holder on hand, I would have likely used a foot holder such as that seen within this article:

http://www.biancolo.com/articles/glute- ... -developer


**********************


Grip tape lines a portion of the bench via small strips. The tape helps to prevent sliding when the bench is set at a steep angle. This step is clearly optional, but I found it useful when testing the steeper angles. I have also stapled some old matting that I had on hand. This was used to increase comfort.

Image


**********************


Styrofoam was used to create a leg support piece that conforms to the angle of the legs. I bought two blocks of Styrofoam and carved them to shape. The two pieces were then glued and taped to the bench. Ample duct tape was used. Surprisingly, this piece is well set.

Image


**********************


Final Thoughts

That's it. This was definitely a simple build. The bench is strong, comfortable, and can adjust to any angle that we need. When not in use, I can detach it from the wall to free up space.

Image

_________________
Blog - Facebook - Youtube - Twitter

Image


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 8:34 am 
Site Admin
User avatar

Joined: Sat May 06, 2006 12:15 pm
Posts: 17297
Quote:
Very cool...what other exercises could I do on this?


The bench was constructed primarily for incline sit-ups (and weighted variations). You could get creative with a few modifications however. The leg support cushion could be removed to allow other movements without interference. That was not my intention however. We already have several non-bench based core movements in our arsenal.

Ross

_________________
Blog - Facebook - Youtube - Twitter

Image


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 8:36 am 

Joined: Tue Jul 17, 2007 9:03 am
Posts: 2747
Location: Somewhere nice
Just a thought for anyone else who is thinking about this project.

A pipe flange, a pipe nipple, a tee and two short sections of pipe could also be used for the foot bar. I've got this setup attached to my wall for GHR's.

Water pipe insulation also makes good padding.

Thanks for the info Ross.


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 8:40 am 
Site Admin
User avatar

Joined: Sat May 06, 2006 12:15 pm
Posts: 17297
Quote:
Just a thought for anyone else who is thinking about this project.

A pipe flange, a pipe nipple, a tee and two short sections of pipe could also be used for the foot bar. I've got this setup attached to my wall for GHR's.


This was referenced in this line:

Quote:
Note - If I did not have the old curtain rod holder on hand, I would have likely used a foot holder such as that seen within this article:

http://www.leanandhungryfitness.com/con ... t_id.21308

_________________
Blog - Facebook - Youtube - Twitter

Image


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 10:53 am 
User avatar

Joined: Thu Apr 10, 2008 10:44 am
Posts: 87
Location: leeds
hey, how about fixing a ladder to the wall and having hooks at the end of the bench so you can set the incline bench at diff levels? just adding something on


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 11:12 am 
Site Admin
User avatar

Joined: Sat May 06, 2006 12:15 pm
Posts: 17297
Quote:
hey, how about fixing a ladder to the wall and having hooks at the end of the bench so you can set the incline bench at diff levels? just adding something on


You certainly could. I had several eye hooks at my disposal however, so made use of them.

Ross

_________________
Blog - Facebook - Youtube - Twitter

Image


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 12:22 pm 

Joined: Tue Jul 17, 2007 9:03 am
Posts: 2747
Location: Somewhere nice
Ross Enamait wrote:
Quote:
Just a thought for anyone else who is thinking about this project.

A pipe flange, a pipe nipple, a tee and two short sections of pipe could also be used for the foot bar. I've got this setup attached to my wall for GHR's.


This was referenced in this line:

Quote:
Note - If I did not have the old curtain rod holder on hand, I would have likely used a foot holder such as that seen within this article:

http://www.leanandhungryfitness.com/con ... t_id.21308


Sorry, missed the link. For some reason work computer filtered it.


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 1:24 pm 
User avatar

Joined: Sun May 07, 2006 10:41 am
Posts: 769
Location: Hamburg, Germany
iluvburpees wrote:
Very cool...what other exercises could I do on this?

(weighted) Russian Twists

_________________
MacCharles wrote:
when you can cut and paste Siff and Verkohansky excerpts and force = mass x acceleration jibberish but can't decide how many sets and reps you should do in the gym, something has gone wrong somewhere.


Image


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 4:59 pm 
User avatar

Joined: Tue Nov 28, 2006 8:44 am
Posts: 453
Location: Texas
Ross sure does love some ducktape! :lol:


Top 
 Profile  
 
 Post subject:
 Post Posted: Thu Apr 10, 2008 5:36 pm 
User avatar

Joined: Tue Feb 19, 2008 9:34 pm
Posts: 1363
Location: CT
I like the idea Ross. Simple yet effective. I may make something similar instead of buying one.

_________________
Strength. Determination. Merciless. Forever.
Live to win. Dare to fail.


Top 
 Profile  
 
Display posts from previous:  Sort by  
 
Post new topic Reply to topic  [ 20 posts ]  Go to page 1, 2  Next

Board index » RossTraining.com Forums » Strength and Conditioning


Who is online

Users browsing this forum: Google [Bot]

 
 

Ads by Google


 
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Jump to: