DIY Shoulder Press

After years of suffering a Chiropractor worked wonders and after several months fixed my body. Years later I was still feeling good, but my shoulder strength was not even close to back to normal. I knew I needed to work with light weight weights to gradually get back the strength I had lost, but dumbbells were not really helping. It was then in 2020 that I created this machine to help strengthen my shoulders and it really worked. I started out with 5 pounders on each side and over a years time I felt comfortable being able to lift this with 20 pounds per side.

DIY Shoulder Press www.athomegym.xyz

Front view

I used scrap wood that I found in the house I purchased and added handles to it (underneath and on top) and added flanges with 1/2″ x 6″ hollow steel pipes (one per side) to secure weight plates to. I then screwed onto each side another 1/2″ flange to secure the weights. I used hinges (one per side of this) to allow the boards to pivot up and down from a cut to fit 2×4. This fits over the leg press simply by moving some of the weights on top of the leg press around. For added safety I use a bungee cord to wrap around the 2×4 to secure it to a plastic tote full of weights that sits on top of the leg press.

DIY Shoulder Press www.athomegym.xyz

Side view

I use a plastic folding step stool as a seat to use this machine with. Also take note of the small piece of wood that connects underneath this machine thru hooks I added. This small piece of wood is removable and when in place allows you to use this machine with both hands to life both sides at the same time.

DIY Shoulder Press www.athomegym.xyz

Notice this image shows the green bungee cord and plastic tote with weights in it to show how it attaches. The top hooks are additional handles that can be used to lift with for a different grip if you choose.

If you do not have a leg press or other gym equipment to place this on top of you could instead run the 2×4 thru two heavy duty vices and secure the vices to a workstation. The vices when closed tight on the ends of the 2×4 will keep this workout machine from falling down and causing injury. To keep it out of the way when not being used you can add a hook to the ceiling over the vices and run a rope or bungee thru the handles on top of each arm and secure it to the hook in the ceiling.

I do not claim responsibility for your safety so be mindful of testing with gradual weight increases to determine how much they can safely hold. Also be sure to regularly inspect all gym equipment before using it to be on the lookout for obvious safety concerns. This includes tightening the ends of weight bars to ensure weights do not fall off and cause injuries.