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BAR
B
ench
Pre
s
s
In
cli
ne
Be
n
c
h
Pr
e
ss
EXERCISE GUIDE - CHEST
Center a bench near the weight stack. Adjust the bench so it is at an incline. Lie on your back, and
adjust the Bar height to chest level using the Quick-Set Handle. Using an overhand grip, push the Bar
straight up until your arms are extended. Lower the Bar slowly until it touches your chest. Repeat.
When done, use the Quick-Set Handle to adjust the Bar height to full arms length and exit XFT.
BAR
P
u
llo
v
er
D
e
c
l
in
e
B
e
nch
Pres
s
CABLE
Mid
Fly
Low
F
ly
Hi
gh
Fl
y
CABLE
Incl
in
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F
ly
B
e
nch
Press
Underhand Press
LONG
BAR
Incl
i
ne Press
Standing Che
s
t
Press
HOW TO
USE
St
an
di
n
g Bar
Di
p
s
Center a bench near the weight stack. Adjust the bench so it is at a decline. Lie on your back, and adjust the
Bar height to chest level using the Quick-Set Handle, then lock the Bar into place. Using an overhand grip,
push the Bar up until your arms are fully extended. Lower the Bar slowly until it touches the middle of your
chest. Repeat. When done, use the Quick-Set Handle to adjust the Bar height to full arms' length and exit XFT.
Place a bench so that the top is near the weight stack and centered. Adjust the bench so it is flat. Use the Quick-Set Handle to lower the
Bar to bench height. Lie on your back and grab the Bar using an overhand grip. Pull the Bar from behind your head to over your chest
keeping arms locked and rotating at shoulders. Once the Bar reaches the top, pause and slowly lower the Bar behind your head.
Repeat.
Adjust bar height to chest level. With a slight bend at the waist, push the bar straight down until your arms are fully extended.
Return to the chest.
Repeat.
Lower both Pulleys and attach both Handles. Grip the Handles with an underhand grip.
With your chest up, bring the Handles up and to the front of your body. The Handles will
meet at shoulder height. Then slowly lower the Handles to the starting position.
Repeat.
Adjust both Pulleys to chest height and attach both Handles. Grip the Handles with a neutral grip.
With your chest up, bring the Handles around and to the front of your body. The Handles will meet at
chest height and arms extended. Then slowly bring the Handles to the starting position.
Repeat.
Adjust both Pulleys to a high position and attach both Handles. Grip the Handles with an overhand
grip. With your chest up, bring the Handles down, around, and to the front of your body. The Handles
will meet at waist height and arms extended. Then slowly bring the Handles to the starting position.
Repeat.
Lower both Pulleys and attach both Handles. Place a bench so that the top is near the weight stack
and centered. Adjust the bench so it has a slight incline. Lie on your back and grab the Handles using
a neutral grip. Allow the Handles to pull your arms outwards. In a semi-circular motion, pull the
Handles upwards and converge above your chest. Lower to starting position. Repeat.
Lower both Pulleys and attach both Handles. Place a bench so that the top is near the
weight stack and centered. Lie on your back and grab the Handles using an overhand grip.
Push the Handles straight up and together until your arms are extended. Lower the Handles
slowly to the starting position. Repeat.
Adjust both Pulleys to chest height and attach both Handles. Grip the Handles with an underhand
grip. Bend your elbows so that the Handles are by you sides. Extending through your elbows with
palms up push the Handles forward until your arms are extended.
Repeat.
Adjust the Pulleys to the bottom and attach the Long Bar using the chains. Place a bench so that the top is near the weight stack and
centered. Adjust the bench so it has a slight incline. Lie on your back and grab the Long Bar using an overhand grip. Push the Long
Bar straight up until your arms are fully extended. Lower the Long Bar slowly until it touches your upper chest.
Repeat.
Adjust the Pulleys to chest height and attach the Long Bar using the chains. Standing with one foot in front of the other grab the Long
Bar using an overhand grip. Push the Long Bar straight out until your arms are fully extended. Bring the Long Bar back to your chest
slowly until it touches your mid chest.
Repeat.
Center a bench near the weight stack. Adjust the bench so it is flat. Lie on your back, and adjust the
Bar height to chest level using the Quick-Set Handle. Using an overhand grip, push the Bar straight
up until your arms are extended. Lower the Bar slowly until it touches your chest. Repeat. When
done, use the Quick-Set Handle to adjust the Bar height to full arms length and exit XFT.
ADJUST THE BAR HEIGHT LOCK THE BAR IN PLACE
UNLOCKED LOCKED
RESISTANCE/DOUBLE UP WORKOUT DIRECTION
To adjust the Bar height unlock the Quick-Set Handle by pulling it to the left.
Once the Quick-Set Handle is unlocked you can adjust the Bar vertically. Be sure
to lock the Bar back in place by pushing the Quick-Set Handle back to the right.
Note: Some workouts will require you to disengage the Bar, get into
starting position, and then engage the Bar.
The XFT Bar can be locked so it doesn’t move horizontally during a
workout. To lock the Bar in place make sure the Blue Handles are
down. To unlock the Bar make sure the Blue Handles are up.
Note: This makes the XFT function like a Smith machine.
Some workouts using the XFT Bar can be performed
facing either direction. For example: the pictures above
show a bicep curl being done facing away and towards
the XFT.
The XFT Bar has resistance In both directions.
Depending on the workout you will either be
pushing up or pulling down the XFT Bar.
Each weight plate is 10 pounds. The Bar has
1:1 ratio for 10 pounds resistance per plate.
The Cables provide a 2:1 ratio for 5 pounds
resistance per plate per side.
To double up the weight on the XFT Bar
place the pulley hooks onto the sides of
the XFT Bar. Hold the hooks vertically
and simply slide over the Bar ends.
The BodyCraft XFT has been designed to provide exercises for your entire body. This poster illustrates only a sample of available exercises. We hope you enjoy many healthy years of use. Learning to use and maintain your XFT is very important for your personal safety and the proper function of the machine. Be sure to read all of the
information carefully before using. The information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fitness dealer. Your local fitness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program,consult
your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for injury or property damage sustained by or through the use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of
repetitions and sets of repetitions of any specific exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specific needs, we recommend consultations with your fitness dealer or a certified personal trainer. For general guidelines, we recommend 6-12 repetitions per
set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. Overdoing
it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive pain, stop immediately. Determine what is wrong before continuing. Rest is a very important part of the process. Begin each session with a 5-15 minute warm up period of light exercise and stretching. During the routine, be sure to
maintain proper form and move through the full range of motion. Be sure to breathe naturally; do not hold your breath. End each session with a 5-10 minutes of light stretching. Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with the machine and accustomed to the
routines. Do not quit! Variety of exercises can be a motivating factor. Remain committed and your exercise time will soon become a time you anticipate.
© 2020 - Bodycraft® is a division of Recreation Supply, Inc. 7699 Green Meadows Dr N, Lewis Center, OH 43035 Phone: 800-990-5556 Fax: 740-965-2449
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