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.
Time to Complete
Workout Bench Press PDF
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.
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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.
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
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.
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.