Orbit OBB 1104 User manual

OBB 1104
Adjustable Bench
OWNER'S MANUAL OBB 1104 Bench
CAUTION: Exercise of a strenuous nature,as is customarily done on this equipment,
should not be undertaken without first consulting a physician. No specific health claims are
made or implied as they relate to the equipment. Measurements made by the equipment are
believed to be accurate, but only the measurements of your physician should be relied upon.
IMPORTANT: Read all instructions carefully before using this product. Retain this product.
Owner's manual for future reference.
TOOLS REQUIRED
FOR ASSEMBLY
Adjustable Wrench
Pliers
Hammer
Warranty
Assembly
Parts
OBB 1104-Bench

WEIGHT BENCH
TABLE OF CONTENT
Table of Content 1
Introduction 2
Safety Instructions 3
Hardware List 4
Parts Draw 5
Assembly Instructions 6-8
Stretching Exercises 9-10
Exploded Parts List 11
1

2
WEIGHT BENCH
INTRODUCTION
Thank you for selecting this Fitness product.
Orbit Fitness is proud of its tradition of providing
fitness equipment that meets the highest standards of quality.
We hope you will enjoy many ears of health and fitness
from this product.
If you are not satisfied with your Orbit Fitness product for any reason,
Do Not Go Back To The store From Which It Was Purchased.
Instead, please allow our Customer Service Department to help you.
Contact the Orbit Fitness Customer Service Department at:
E-mail address: [email protected]
Orbit Fitness will gladly answer your questions, guide you through the
assembly steps,and quickly dispatch any replacement parts directly to your
home! We are ready to make your new Orbit Finess product the most used piece
of fitness equipment you own.
For information about other Orbit Fitness products,
contact us at:
Orbit Health & Fitness Solutions
Unit 3, 470 Scarborough Beach Road
Osborne Park, Western Australia 6017

WEIGHT BENCH
INTRODUCTION
Safety Instructions:
Failure to follow the instructions and warnings below could result in serious
injury or death:
Before beginning any exercise program, consult with your doctor or health
physician.
This machine is for home use only. The warranty does not cover this machine if
it is used commecially
Refer to the manual whenever you have a question.
Inspect the machine before each use.
Keep your fingers, body parts, children and pets away from moving parts.
Warm up before each workout and cool down after each workout.
Rest adequately between repetitions.
Always wear comfortable, loose-fitting clothing.
Use a companion as a safety spotter.
IMPORTANT: THE MAXIMUM RECOMMENDED WEIGHT CAPACITY
FOR YOUR WEIGHT BENCH IS 115KG.
3

WEIGHT BENCH
Before Asssembly:
Tools Required:
Before assembling your Rock Weight Bench, please take the time to make sure your assembly
kit hasAll of the parts listed on the Machine Parts List. Each part has been illustrated for proper
location and numbered for east identification
Compare your contents against the parts list. If any parts are missing or unusable, please
Our Dedicated Customer
ServiceStaff is standing by to help you at: 8:00 a.m. Through 5:00 p.m. Any parts you needWill
be happily mailed to you at your home.
For assembly, your rock Weight Bench will require two adjustable wrenches.
Do
Not
Return The product To The Store From Which It Was Purchased.
HARDWARE
(11) M8 X 55 HEX BOLT 4PCS
(8) M12 X 180 HEX BOLT 1PC
(9) M12 X 170 HEX BOLT 1PC
(10) M12 X 120 HEX BOLT 1PC
(12) HEX BOLT 2PCSM8 X 20
(13)M12 WASHER 6PCS
(15) M8 WASHER 6PCS
4
(14)M12 LOCK NUT 3PCS

WEIGHT BENCH
PARTS LIST
5
(1) FOLDING LEG
(2) MAIN FRAME (3) BACKREST FRAME (4) BACKREST ADJUSTER
(7) LOCK KNOB
(5) SEAT CUSHION FRAME (6) BACKREST CUSHION

WEIGHT BENCH
ASSEMBLY INSTRUCTIONS
STEP 1
6

WEIGHT BENCH
ASSEMBLY INSTRUCTIONS
STEP 2
7

WEIGHT BENCH
STRETCHING EXERCISES
8
Essential Stretches
The warm-up is an important part of any workout. Should begin every session to
prepare your body for more strenuous exercise by heating up and stretching to
your muscles, increasing your circulation and pulse rate, and delivering more
oxygen to your muscles. At the end of your workout, repeat these stretches to
reduce sore muscle problems. Perform each of the following stretches before and
after your workout.
Behind the Back
External rotators:
Place one hand behind
your back, waist level.
Grasp just above the
elbow of that arm with
your opposite hand and
pull gently toward
your midline.
Exhale and
relax into the
stretch. Do
both sides.
Avoid pulling
too hard o
hunching the
shoulders.
Lateral Pull
Deltoids:
Cross one arm in front of your body
at shoulder level and place you
opposite hand behind and just
above the elbow. Exhale, and
slowly across
your body.
Repeat with
other side.
Avoid jerking
or pulling your
elbow too hard.
Doorway Stretch
Internal rotators:
Stand in an open
doorway and raise
your arm so that
your elbow is
flexed at a 90
degree angle.
Place that arm
against the door
frame, exhale
and turn your
trunk in the
opposite
direction.
Repeat with
opposite side.

WEIGHT BENCH
STRETCHING EXERCISES
9
Upper Back Pull
Rhomboids, trapezius and
latissimus dorsi:
Stand with your feet together,
about three feet away from a bar
or railing that is positioned just
above you waist. Grab the bar
with an overhand grip, fully
extend your arms, exhale and
slowly bend from the waist,
keeping you back arched, until
you feel a
good stretch.
Avoid allowing your
back to round upward
and hyper extending
the knees.
Seated Hamstrin
Hamstrings:
Sit upright on the floor with both
legs extended in front of you.
Bend one leg and slide the heel
of that leg toward the thigh of your
straight leg. Allow a slight bend in
you "traight" leg and, keeping you
back straight and head in neutral
alignment, exhale and bend at the
hips. Repeat with other side.
Standing Quadriceps
Quadriceps:
Stand upright with one hand
placed against a wall for balance.
Bend one leg backward and grad
the foot or ankle of
that leg with you
same-side hand.
Exhale and try to
pull your foot
backward
so your heel touches
your glutes, but don't
pull the quadriceps
back - your thigh
should remain even
with the tight of your
stationary leg. Repeat
with other side.
Overhead Triceps
Triceps brachii:
Raise one arm overhead and rest
it against you car. Bend your
elbow so that your hand
drops behind your
head. With your
opposite hand, grab
the elbow of the bent
arm, exhale and slowly
pull the elbow behind
your head. Avoid using
a jerking motion.
Repeat with opposite
side.
Doorway Pec Stretch
Pectorals:
Stand in an open doorway (or in an
open corner of a room) and raise
your arms to shoulder height,
bending your elbows to from 90
degree angle. Place your arms
against a solid
surface, exhale
and lean forward.
Repeat with
opposite leg.
Avoid holding
you arms too
high, leaning too
quickly o too far
forward o turning
away.