Ninplant

Max reps of bench press at 80% body weight, not timed 6. 20-foot rope climb in body armor or weight vest (just 1 for this pass or fail event) 7. 1 minute toes to bar (kip-ups).

• Bench Press Max Weight Game Cheats Codes
• Max Bench Press Record
• Bench Press Max Weight Game Cheats 4
• Bench Press Set With Weights

1. The Bench Press Is A Full Body Lift. As you might have figured out by now, the bench press can be considered a full body lift. The whole body needs to be in sync in order to perform maximally. If you can bench press with perfect form, the only reason you are failing a lift is because of a weak muscle group.
2. Compound Set: Bench Press - 5x5 + Plyo Push-Ups - 5x10; rest for 3 minutes between sets Incline DB Press - 4x6-8 with 2-minute rest DB Flies - 3x10-15 with 1-minute rest.

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.

Bench Press Max Weight Game Cheats Codes

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.

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Workout Bench Press

Tools for this project

• Tape Measure
• Drill
• Miter Saw
• Staple Gun
• Nail Gun
• Skill Saw

Material List

• 2x4x8′ (x7)
• 49″x10″ – 3/4″ Plywood
• 2 1/2″ Wood Screws
• 1″ Thick Closed Cell Foam
• Gray Marine Fabric
• 1/2″ Stapes

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.

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.

Step 2 – Attach Diagonal Support at the Base

Max Bench Press Record

Next cut two pieces to 10 3/4″ in lengths with 45-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.

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.

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.

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 45-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.

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.

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.

Bench Press Max Weight Game Cheats 4

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.

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.

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.

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.

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.

STRENGTH AND CONDITIONING

Bench Press Set With Weights

This is a 4 set work out with weight amounts between 135 pounds through 420 pounds. This is very simple to follow and can provide a very good workout. This chart can be printed out and given to each person or group. The chart eliminates the 'guessing' and tells each athlete what amount of weight should be used for each set.

For an example: An athlete has a bench press max of 280 pounds. He will go to the 280 weight column. His 1st set is 60% of his max, which is 170 pounds. He will do 10 repetitions with 170 pounds. His second set is 70% of his max and he should do 195 pounds for 8 reps. His third set is 80% of his max (255 pounds) for 6 reps. Finally, his last set is 85% of his max (240 pound) for 4 reps.

It is good to recheck the athletes max every 4-6 weeks. He will then take his new max and apply it to the chart. This type of chart can be applied to any lift (squat, bench press, dead lifts, power cleans, etc.)

10-8-6-4 Workout

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