On this page you can download a plan for the making of a simple yet multifunctional piece of exercise equipment consisting of press dip bars and a sit-up board.
The whole construction is made of metal (except for the board (Part 11 - Plank) which is made of wood) and consists of a structure on whose upper part there are press dip bars, and on the lower part a ladder used for the sit-up board to lean against. The ladder has 6 height adjustments which also serve to adjust the sit-up board slant.
This is a simple construction to which you can add numerous options for more comfort and lots of extra exercises:
- The sit-up board can be modified (by shortening the Plank (Part 11)) in order to install roller pads for easier access and greater comfort. In this way, you won’t have to lean your feet on the ladder.
- The sit-up board can be padded to make it more comfortable.
- The press dip bars can be modified to enable the captain's chair exercise (vertical knee raise).
Press dip bars: W 360mm (14.17'') x L 1900mm (74.8'')
Adjustable sit up board: W 600mm (23.62'') x D 700mm (27.56'') x H 1500mm (59,06'')
With press dip bars you can perform dips, knee raise and captain's chair. The muscles most affected by exercise on the press dip bars are: the back, pectorals, triceps, lats and shoulder muscles all at the same time.
To perform the dips (or push-ups) exercise:
- pull yourself up onto the dip bar so that your body is vertical and all the pressure is on your hands
- lower yourself down until the top part of your arms become horizontal
- then you push yourself back up to a vertical.
As you may conclude from the above explanation, by doing the dip exercise you can build up a lot of strength in your upper body quite quickly. On the other hand, by practicing on the sit-up board you can add strength and tone to the entire abdominal section. With press dip bars you can perform a large number of exercises: crunches, sit-ups, leg raise, Russian twist, push-ups for newbies.
There are a lot of pictures and videos on the Internet that will explain how to practice effectively on press dip bars orsit-up board. This is a multifunctional device for the workout of the upper body and abdomen, and if you adjust it to yourselves (both construction and comfort), you can have a professional exercise machine at an extremely low price. One more of its great features is that the whole device is easily stored away taking up minimal space (put the sit-up board behind the ladder).
The making of this device is not difficult and requires only the basic knowledge and experience in metal processing and welding. Also, for manufacturing you need some basic tools (ruler (tape measure), angle grinder, screwdriver ...) and a welding machine. The construction is mounted on the wall and floor with anchors and screws, whereas the wall and floor must be of hard material. Apply primer paint to the construction to protect it from corrosion and paint with color.