Loading ...
Loading ...
Loading ...
Exercise
General Exercise Information
Intended Use
The intended commercial use of this machine is to aid exercise and improve general physical fitness. Multiple exercises can be
performed using this product. It is the responsibility of the owner to ensure exercisers understand general use and only perform
recommended exercises that do not compromise the stability of the product or put the user as risk.
Prior to Exercise
Prior to starting a training program, get a complete physical exam to make sure your physician agrees that you are ready. Always
warm-up your muscles before a workout. A cardio warm-up followed by stretching is typically recommended.
Start Your Program Conservatively
Choose weights you can easily in the first several weeks. Typically, a full range of motion is recommended, but consult a qualified
professional if you have questions about whether a full range of motion is appropriate for you due to existing limitations, injury or
discomfort. Injuries to health may result from incorrect or excessive training.
A “repetition” (rep) is defined as one complete movement through an exercise, returning to the start position. A “set” is a continuous
series of reps, usually between 6-15. During your workout the number of reps you perform in a set depends on your goal. To build
muscle and strength, fewer reps (6 - 8) with heavier weight is recommended in each set. To build endurance, more reps (12-15)
with lighter weight is typically recommended.
At the end of your workout, cool down in a similar way to your warm-up.
Performing the Exercises
General Movements
Adjust the bar to appropriate height for the exercise that will allow the ability to unrack and rack the bar catch. Adjust bar stops to the
appropriate height for the exercise. Load bar evenly with appropriate resistance. Unloaded bar = 45lbs (22kg).
Position yourself for the exercise to be performed and grasp the bar. bar and rotate to release the catch. the bar with
smooth and controlled movements. Lock bar by rotating until catch is fully engaged. Ensure bar catch is fully engaged over hook
before releasing grip on bar.
Bench Press
Muscles Used: Pectoralis and Triceps
Setup: The Bench Press exercise is performed with a bench placed under the bar. Sit on the bench facing away
from the machine. Lay down in a supine position with the head inside the machine and chest under the
bar. Grasp the bar with a shoulder width or wider overhand grip.
Movement: bar and rotate to release the catch. the bar with smooth and controlled movements. Lower
weight to chest and then press bar back up until arms are extended. Repeat. Lock bar by rotating until
catch is fully engaged. Ensure bar catch is fully engaged over hook before releasing grip on bar.
Page 17 of 28
Loading ...
Loading ...
Loading ...