Abilica PRESSBENK 1200 User manual

PRESSBENK 1200
ART NO. 555 080

-1-
VIKTIG SIKKERHETSINFORMASJON
FORHOLDSREGEL
Les følgende forholdsregler før montering og bruk av benken.
1. Hold alltid barn og dyr unna benken. Ikke la barn oppholde seg i samme rom som
benken uten tilsyn.
2. Benken skal kun brukes av en person av gangen.
3. Dersom brukeren skulle oppleve ubehag som svimmelhet, kvalme, smerter i
bryst, eller andre unormale symptomer. Stopp treningen umiddelbart og kontakt
lege.
4. Plasser benken på jevnt underlag. Bruk ikke benken nær vann.
5. Bruk alltid egnet treningstøy og fottøy.
6. Bruk kun benken til dens tiltenkte formål som beskrevet i denne manualen. Bruk
ikke tilbehør som ikke er anbefalt av leverandør.
7. Plasser ikke apparatet I nærheten av skarpe gjenstander.
10. Bruk ikke apparatet dersom det skulle oppstå noen feil ved det.
MAXIMUM WEIGHT CAPACITY
FLAT
1200LBS
HEVET
720LBS
BEN LØFT
100LBS

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(INKLUDERT BRUKERS VEKT)

-3-
BRUK DETTE SKJEMAET FOR
ØVELSER FOR FORBEDRING AV
SPESIFIKKE MUSKELGRUPPER
ELLER SPORT
SIDE#
MUSKEL
GRUPPE
ØVELSE
Baseball
Basketball
Football
Golf
Racquetball
Løping Jogging
Ski
Tennis
8
Bryst
Rygg Press
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8
Bryst
Skrå Press
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9
Bryst
Flying Exercise
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10
Bryst
Straight Arm Pullover
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10
Bryst
Bent Arm Pullover
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11
Rygg
Lateral Arm Raises
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16
Rygg
Dead lift
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17
Rygg
Bent Over Rowing
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9
Skulder
Seated Press
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16
Skulder
Two Arm Press
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17
Skulder
Medium Grip Rowing
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18
Skulder
Side Shoulder Raise
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11
Arm
Triceps Extensions
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13
Arm
Biceps Curl
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13
Arm
Two Arm Curl
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12
Mage
Straight Legged Raises
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12
Mage
Alternate Horizontal Kicks
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18
Mage
Leg Tuck
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19
Mage
Side Bends
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14
Ben
Squat
●
●
●
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14
Ben
Leg Extensions
●
●
●
●
●
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15
Ben
Leg Curl
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19
Ben
Toe Raise
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A well rounded exercise program should have
one or more exercises for each muscle group.
The exercises listed under a specific sport have
a direct or related application to a physical
development.
program for that sport. It should not be
assumed that the exercises selected for
special consideration in each specific sport
constitutes a complete or balanced training
program.

-4-

-5-
1A
Warm-up Exercise
1B
Two Arm Press From Chest
1C
Two Arm Curl
FREE WEIGHT BARBELL PROGRAM
1A Warm-up Exercise-Two-Arm Snatch
This exercise is to warm up and loosen your muscles. Be sure to do some simple stretching
exercises prior to lifting. With the barbell in front of you and with your feet twelve inches apart,
grasp the barbell with an over grip about a shoulder’s width apart. Keep your back straight
and bend at the knees as in diagram A as if you were about to sit down. Without swinging the
bar, straighten up, over your head. At the final position your legs should be straight.
1B Exercise Number 1-Two-Arm Press From Chest to Overhead
In this exercise start in the same position as you did in the warm-up exercise above. Instead
of lifting the barbell overhead, stop at your chest. From this position, push the barbell over
your head while your feet are in line approximately a foot apart. It is extremely important in this
routine to keep your back straight and erect as well facing forward. Do one set of ten
repetitions until lifting becomes easy and then increase your weight five pounds at a time.
After increasing the weight begin at eight repetitions. See diagram 1 for the correct position.
1C Exercise Number 2-Two-Arm Curl
Take the position as illustrated in diagram 2. With feet about 12 inches apart and palms up,
stand up with the barbell (you should be using fifteen pounds less in this exercise than in 1-1)
being careful to keep your back straight. Your hands should be turned upward and with your
elbows at your side curl the barbell to the shoulders. To develop the muscles properly you
must curl only with your arms. Releasing the weight in a slow steady pattern back to the waist.
Try to do one set of eight repetitions to start and ten repetitions easily before adding weight in
five-pound increments. Add more weight and fewer repetitions to build bulk muscles or
increase repetitions to build stamina.

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A. Safety Factors Pleas be sure to use the following safety cautions when using your IMPEX
fitness bench:
1. Warm up thoroughly and stay warm throughout your workout by wearing sufficient clothing and
starting your next set within two minutes after your last one.
2. Use a spotter whenever you do bench presses, equates or other heavy bodybuilding exercise.
3. Wear a weight lifting belt whenever you do overhead presses, equate or heavy back work.
4. Before beginning any exercise program, consult your physician. If the user experiences dizziness,
nausea, chest pain or any abnormal styptics, stop the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.
B. Free Weight Workout Begin your workout program by introducing a warm-up barbell
exercise routine. Please refer to the attached diagram and program instructions.
C. Bench Workout The IMPEX bench workout program consists of bench press exercise, leg
developer exercises, and butterfly exercise.
1. Flat Bench Press Always use a spotter when you are doing maximum pound ages in the bench
press. Place your bench pad completely flat. Lie back on the bench and set your feet solidly on
either side of the bench, your legs bent at 90 degree angles. Your head should be almost directly
beneath the racked barbell when you are oriented correctly on the bench. Reach up and take an
over-grip on the bar with your hands set 4-6 inches wider than your shoulders on each side.
Keeping your elbows almost directly out to the sides throughout the movement, slowly lower the
weight down to touch the middle of your chest. Simply reverse direction with the bar and push it
strongly to the starting point.
2. Incline Bench Press Adjust the bench pad to a incline position and lock your bench support bar
into the height positioned desired. Repeat the same process as mentioned above. The incline
bench presses will shift the body development to the upper section and pectoral muscles.
3. Lying Leg Curl Lie face down on the flat padded surface of the bench with your legs straight and
slide toward the foot end until you can comfortably hook your heels beneath the roller pads. Grasp
the side of the bench and begin raising your legs in a upward position and lowering in a slow manner.
4. Seated Leg curl Position yourself in a seated position towards the end of the bench where the leg
developer is connected. Hook your legs over the highest roller pads and hook your ankles
underneath the lowest roller pads. Grasp the side of the bench and begin raising your legs in an
upward position and lowering in a slow manner.
5. Butterfly Curls Place the bench pad flat and position your head beneath the rack. Place your
hands underneath the butterfly roller pads and grasp tight. Begin pulling both butterfly arms towards
your chest and repeat exercise and desired.
Suggested Workout Schedule
Monday
Wednesday
Friday
Chest
Quadriceps
Back
Shoulders
Hamstrings
Biceps
Triceps
Calves
Forearms

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HARDWARE IDENTIFIER
M10×72(2 7/8”) Bolt ×1PCS – NO.22
M10 Aircraft Nut ×7PCS – NO.12
1 3/8” Bolt × 4PCS – NO.32
1” Bolt × 1 PCS – NO.19
1 3/8” Bolt × 4PCS – NO.28
M6 Aircraft Nut × 2 PCS – NO.16
9/16” Washer × 8 PCS – NO. 23
7/8” Washer × 15PCS
M10×75(3”) Bolt × 6 PCS – NO. 10

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ASSEMBLY INSTRUCTION
STEP 1.
A. Connect the two Upright Beams (#4) & (#1) by a Cross Brace (#2) in the mid-span. Fasten
them by two 3” bolts (#10), four 7/8” Washers (#11), one Plate Washer (#9), and two M10
Aircraft Nuts (#12) on each end of the Cross Brace.
B.. Place the Backrest Adjustment Bar (#5) between the two Upright Beams on the selected holes
to obtain desired incline of Backrest.
C. Insert the Weight Supports (#6) into the top openings of the Upright Beams (#4) & (#1).
Secure them with two M10 Knob bolts (#13) through selected holes to obtain desired height of
the Supports.
D. Insert the Safety Hooks (#15) & (#27) through the holes on theWeight supports (#6) and secure
the hooks with two Small aircraft Nuts (#16).

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STEP 2.
A. Attach the Front Leg Base (#18) to the Main Seat Support (#3). Secure it with one 7/8”
Washer (#11) and one 1” Bolt (#19).
B. Attach the Main Seat Support (#3) to the Cross Brace (#2), secure with two 3” Bolts (#10), four
7/8” Washers (#11), one Plate Washer (#9), and two M10 Aircraft Nuts (#12).

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STEP 3.
A. Attach the Hole – side of the Backrest Support Frame (#31) onto both ends of the Pivot on the
Main Support (#3). Let the other sides rest against the Backrest Adjustment Bar (#5).
B. Place the Upholstered Backrest (#30) onto the Backrest Support Frames (#31). Secure it with
four 9/16” Washers (#23) and four 1 3/8” bolts (#32).
C. Place the Seat cushion (#29) onto the Seat Bracket on the Main Seat Support. Align the four
holes and secure it with four 9/16” Washers (#23) and four 1 3/8” Bolts (#28).

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STEP 4.
A. Insert the Leg Developer Holder (#7) into the front top opening of the Main Seat Support (#3).
Secure it with a knob Bolt (#13) through a selected hole to obtain desired height of the leg
Developer Holder (#7).
B. Install the leg Developer (#8) onto the top of the leg Developer Holder (#7). Secure it with one
2 7/8” Bolt (#22), two 7/8” washers (#11) and one M10 Aircraft Nut (#12).
C. Insert the three Foam Tubes (#20) halfway through the holes on the leg Developer (#8). Push
the six foam Rolls (#33) onto the Tubes from both sides.

-12-
EXPLODED DRAWING
PART LIST
NO.
DESCRIPTION
Q’TY
NO.
DESCRIPTION
Q’TY
1
Left Upright Beam
1
18
Front Leg Base
1
2
Cross Brace
1
19
1” Bolt
1
3
Main Seat Support
1
20
Foam Tube
3
4
Right Upright Beam
1
21
Round Plug
8
5
Backrest Adjustment Bar
1
22
2 7/8” Bolt
1
6
Weight Support
2
23
9/16” Washer
8
7
Leg Developer Holder
1
24
Plastic Square Plug
4
8
Leg Developer
1
25
Plastic Plug
2
9
Plate Washer
3
26
Bushing
2
10
3” Bolt
6
27
Left Safety Hook
1
11
7/8” Washer
15
28
1 3/8” Bolt
4
12
M10 Aircraft Nut
7
29
Seat Cushion
1
13
Knob bolt
3
30
Backrest
1
14
Plastic Cap
3
31
Backrest Support Frame
2
15
Right Safety Hook
1
32
1 3/8” Bolt
4
16
M6 Aircraft Nut
2
33
Foam Roll
6
17
2” Base End Cap
6

Leverandør:
Sport Supply Int. AS
Postboks 226, 3051 Mjøndalen
Tlf.: 32 23 18 00/ Fax: [phone]
E-post: [e-mail]
www.abilica.no
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