Xer Fit Decline Dumbbell Bench Manual

Decline Dumbbell Bench
Assembly & User Manual
Please ensure that you read this manual
carefully before attempting to assemble or
use your new product and retain for future use
SERIAL No. IM2836 - UK

Contents
Section Page
General Information . . . . . . 3
Before You Start . . . . . . . . . 4
Safety . . . . . . . . . . . . . . . . . 5
Exercise Information . . . . . . 6
Assembly . . . . . . . . . . . . . . 12

General Information
Quality
This exercise product has been designed
and manufactured to comply with the
latest (BS EN 957) British and European
Safety Standards.
Questions
Should you encounter any difficulty with
the assembly, operation or use of your
exercise product or if you think that you
may have parts missing, please DO NOT
return it to your retailer but contact us
first for help and advice, asking for
CUSTOMER SUPPORT, by any of the
following means.
Queries
If you do have any queries, please ensure that you have
the following information ready for our Customer Support
Staff:
YOUR NAME
YOUR ADDRESS
YOUR PHONE NUMBER
PRODUCT MAKE OR BRAND
PRODUCT MODEL
PRODUCT SERIAL NUMBER
DATE OF PURCHASE
NAME OF RETAILER
PART NUMBERS REQUIRED
a). Provide parts for the purchaser to effect repair.
b). Repair the product, returned to our warehouse
(at the purchaser's cost).
c). Replace the product if it is deemed (by us) to be
economical to do so.
This guarantee does not cover wear and tear on
upholstery or consumables.
This guarantee does not cover abuse, defects caused by
storage or use outside those intended.
If you need to advise us of a defect with your product and
in order for us to service any requirement for replacement
parts or repairs, we will ask for proof of purchase. Failure
to do so will result in any claim for replacement parts or
repairs being refused.
This guarantee, (both given and implied) applies to the
original purchaser only, is not transferable and will be
invalidated if used outside of the above criteria.
This guarantee is valid only in the United Kingdom and Eire.
This does not affect your statutory rights as a consumer.
Customer Support
Tel:- 01535 637711 or
Fax:- 01535 637722 or
Email:- [email protected]
Website: www.benysports.co.uk
CUSTOMER SUPPORT is open from
9.00am to 5.00pm from Monday to Friday
Beny Sports Co. UK Ltd.
Unit 8, Riparian Way,
The Crossings, Cross Hills,
West Yorkshire
BD20 7BW
Guarantee
This product is guaranteed for DOMESTIC USE ONLY
for a period of 1 YEAR from the original certified date
of purchase. During this period we have the right to: -
Page 3

Before You Start
Tools
To enable you to successfully assemble your product. You will require 2 x Combination
Spanners, 1 x Screw Driver and 1 x Wrench, you may also find it to beneficial to have
an Adjustable Spanner handy as this may help.
Prepare the Work Area
It is important that you assemble your product in a clean, clear, uncluttered area.
This will enable you to move around the product while you are fitting components
and will reduce the possibility of injury during assembly.
Work with a Friend
You may find it quicker, safer and easier to assemble this product with the help
of a friend as some of the components may be large, heavy or awkward to handle
alone.
Open the Carton.
Carefully open the carton that contains your product, taking note of the warnings
printed on the carton to ensure that the risk of injury is reduced. Be aware of sharp
staples that may be used to fasten the flaps as these may cause injury.
Be sure to open the carton the right way up, as this will be the easiest and safest
way to remove all the components.
Unpack the Components
Carefully unpack each component, checking against the parts list that you have all
the necessary parts to complete the assembly of your product.
Please note that some of the parts may be pre-fitted to major components, so
please check carefully before contacting our CUSTOMER SUPPORT team.
In any event, please do not return the product to your retailer before contacting us first.
Page 4

Safety
Before you undertake any programme of exercise that will increase
cardiovascular activity please be sure to consult with your doctor.
Frequent strenuous exercise should be approved by your doctor and
proper use of your product is essential. Please read this manual
carefully before commencing assembly of your product or starting to
exercise.
* Please keep all children away from exercise products when in
use. Do not allow children to climb or play on them when they
are not in use.
* For your own safety, always ensure that there is at least 1 Metre
of free space in all directions around your product while you are
exercising.
* Regularly check to see that all nuts, bolts and fittings are
securely tightened. Periodically checking all moving parts for
obvious signs of wear or damage.
* Clean only with a damp cloth, do not use solvent cleaners. If you
are in any doubt, do not use your product, but contact
CUSTOMER SUPPORT by any of the means listed on the
opposite page.
* Before use, always ensure that your product is positioned on a
solid, flat surface. If necessary, use a rubber mat underneath to
reduce the possibility of damaging flooring or slipping in use.
* Always wear appropriate clothing and footwear such as training
shoes when exercising. Do not wear loose clothing that could
become caught or trapped during exercise.
Storage and Use
Your product is intended for use in clean dry conditions. You
should avoid storage in excessively cold or damp places as this may
lead to corrosion and other related problems that are outside our
control.
Weight Limit
Your product is suitable for user & weights:
330LBS / 23.5 Stones / 150KG or less.
If any part of your product
becomes damaged, broken
or badly worn do not use
the equipment until the
defective parts have been
replaced
Warning
Page 5

Exercising Information
Beginning
How you begin to exercise will vary from person to person. If you have not exercised for a long
period of time, have been inactive for a while, or are severely overweight you MUST start slowly,
increasing your exercise time gradually, by perhaps only a few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this
can help make you feel better, look better and will almostcertainly enable you to enjoy life more.
Warm Up
A successful exercise programme consists of three parts, Warm Up, Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly.
Perform between five and ten minutes of stretching before starting your workout to prevent muscle
strains, pulls and cramps.
Incorrect or excessive
training may damage your
health. Please read the
exercise information first.
Note
Page 6

Exercising Information
Hamstring Stretch
Sit on the floor with your right leg
extended and place your left foot
flat against the right inner thigh.
Stretch forward toward the right
foot and hold for 10 seconds.
Relax and then repeat with the
left leg extended.
Repeat 2 - 3 times.
Cool Down
To decrease fatigue and muscle soreness, you should also cool down by walking at a
slow relaxed pace for a minute or so, to allow your heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or
three times. Do this before your Exercise session and also after you have finished.
Head Roll
Rotate your head to the right for one
count, feeling a slight pull on the left
side of your neck. Next, rotate your
head back for one count, stretching
your chin. Then rotate your head to
the left for one count, feeling a slight
pull on the right side of your neck.
Lastly, drop your head to your chest
for one count.
Repeat 2 to 3 times. Toe Touch
Slowly bend forward from your waist,
letting your back and shoulders relax
as you lower your trunk. Gently stretch
down as far as is comfortable and hold
for 10 seconds.
Shoulder Lift
Rotate and lift your right shoulder up
towards your ear for one count. Relax
then repeat for the left shoulder.
Repeat 3 - 4 times. Calf / Achilles Stretch
Turn towards the wall and place both
hands on it. Support yourself with one
leg while the other is placed behind you
with the sole flat on the floor. Bend the
front leg and lean towards the wall, keeping
the rear leg straight so that the calf and
Achilles tendon are stretched hold for 5
seconds. Repeat with the other leg.
Repeat 2 - 3 times.
Side Stretch
Open both arms to the side and gently
lift them above your head. Reach your
right arm as high as you can for one
count, gently stretching the muscles
of the stomach and lower back.
Repeat the action with your left arm.
Repeat 3 - 4 times.
Inner Thigh Stretch
Sit on the floor and pull your legs toward
your groin, the soles of your feet together.
Hold your back straight and lean forward
over your feet. Tighten the thigh muscles
and hold for 5 seconds.
Release and repeat 3 - 4 times.
Page 7

The Backrest can be adjusted into 7 positions for convenient use. (1 decline, 1 flat & 5 incline positions).
Please ensure that the Backrest Adjustment Bar (7) is positioned UNDER the Backrest Supports
and is secured into place in any one of the 6 adjustement brackets in the Main Frame (1) apart from
the Decline position which simply rests on the frame before use.
Exercising Information
1166
403
472
0.94°
1152
459
403
1152
1103
403
Page 8

Exercising Information
(1) Dumbbell Flys (using the bench in the decline position)
Two dumbbells are needed for this exercise. Use lighter weights. You are lying on a narrow bench with your
knees bent and feet flat on the floor. Hold the dumbbells in your hands with your arms slightly bent.
Allow your arms to fall to the sides until they are level with your arms chest. Slowly push the dumbbells
upward so that they come together with your palms facing each other.
Slowly lower the weights back to the starting position. In order to avoid any risks of pulling your muscles,
carry out this exercise with great care. Pay particular attention to your stomach tension to be sure to avoid
a “hollow back”.
(2) Bench Press (using the bench in the decline position)
Two dumbbells are needed for this exercise. Use heavier weights than the previous exercise.
You are lying on a narrow bench with your knees bent and feet flat on the floor. Hold the dumbbells in
your hands with your arms slightly bent. Allow your arms to fall to the sides until they are level with your chest.
Slowly push the dumbbells upward so that they come together, rotating your wrists so your palms face each
other. Extend your arms straight above your chest, but stop before your elbows lock.
Slowly lower the weights back to the starting position. In order to avoid any risks of pulling your muscles, carry
out thisexercise with great care. Pay particular attention to your stomach tension to be sure to avoid a “hollow back”.
(3) Pullover
You are lying on the bench so that the top of your head is level with the end of the bench.
Your feet are on the floor and your arms are stretched up in the air. Both hands are holding a single dumbbell
in the starting position so that the disc is resting against the surface of your hand and your thumb and index
finger are wrapped around the dumbbell bar. With your elbows bent, now lower the dumbbells behind your head
bringing it down as far as you can without straining. Hold for 1-2 seconds, then return to the original position.
Page 9

Exercising Information
(4) Military Press / Seated Shoulder Press (using the bench at 90 degrees)
Two dumbbells are needed for this exercise. You are sitting on a bench or chair with your feet firmly on the
floor and your back straight. Hold a pair of dumbbells from above. Slowly raise the weight to shoulder height,
with your arms bent. This is the starting position. Lift the dumbbells upwards over your hand, stopping before
you lock your elbows. You can also carry out this exercise while standing up or swap sides using just one arm
only. To vary the exercise the dumbbells can either come together in the central or stay shoulder width apart.
(5) Reverse Flys (in an incline position being used to support the upper body)
Two dumbbells are needed for this exercise. Sit on the front of the bench. Your upper body is bent forwards,
two dumbbells held from above are joined together under your legs. Now lift the dumbbells up to shoulder
height to the side so that your shoulders and arms form one line.
(6) Dumbbell Rowing
Hold one dumbbell in your hand with your arm extended and support yourself with the other hand and knee on
a bench. Pull the dumbbell along your body as far as possible upwards in a rowing motion.
Your elbow guides the movement. Keep your back steady while doing this. Then train the other side of your body.
A modification of this exercise which will focus on the triceps is to start from the position pictured and lift the
weight up and back so that your elbow is pointing towards the celling and your arm running along the side of
your body. Hold for 2 seconds and return.
Page 10

Exercising Information
(7) Triceps Extensions
Two dumbbells are needed for this exercise. You are lying on a flat bench holding the dumbbells straight above
you. Bent the elbows and slowly bring the dumbbell down above you head. Return to the start position.
(8) Bicep Curls (Develops the bicep muscles)
Sit on the bench with your back supported on the bench. Grasp a dumbbell in each hand with the palms
facing forwards. Raise the dumbbells until the biceps are fully contracted. Return slowly to the start position
and repeat. Beginners: 10 reps with light weights Intermediate: 10 reps/ 3 sets Advanced: 10 reps/ 4 sets
with gradually increasing weights.
Page 11

ACCESSORY FITMENT LIST
These are all the accessories you will need to complete the assembly of your product.
The following accessories are supplied in a pack and should be checked before attempting assembly.
Assembly
Page 12
All items are drawn to scale.
Item 15
Qty 7
Item 21
Qty 8
Item 24
Qty 10
Item 18
Qty 2
Item 16
Qty 4
Item 23
Qty 11
Item 17
Qty 1
Item 30
Qty 2
Item 31
Qty 1
Item 27
Qty 2
Item 28
Qty 1
Item 29
Qty 1
Item 22
Qty 5
Item 19
Qty 1
Item 25
Qty 2
Item 20
Qty 8

Beny Sports Co. UK Ltd
Unit 8, Riparian Way,
The Crossings, Cross Hills,
West Yorkshire.
BD20 7BW
Carefully unpack each component, checking against the parts list that
you have all the necessary parts to complete the assembly of your
product.
Please note that some of the parts may be pre-fitted to major
components, so please check carefully before contacting our
CUSTOMER SUPPORT team.
In any event, please do not return the product to your retailer before
contacting us first.
Tel:- 01535 637711 or
Fax:- 01535 637722 or
E-mail:- [email protected]
CUSTOMER SUPPORT is open from 9.00am to 5.00pm from Monday
to Friday
Assembly
1Attach the Main Frame (1) onto to the Seat Support (5) using 3 x M8 x 20mm Hex Bolts
(23), 6 x M8 Flat Washers (24) and 3 x M8 Nylon Locknuts (22).
Page 13
24
123
22
24
5
Do NOT FULLY TIGHTEN any Bolts, Nuts
or Fittings at this stage unless specifically
instructed to do so.
Note

Assembly
2Attach the Rear Stabiliser (2) to the Main Frame (1) using 4 x M8 x 20mm Hex Bolts
(23), 4 x M8 Curved Washers (21) and 4 x M8 Spring Washers (20).
Page 14

Assembly
3Insert the Adjustment Bar (7) into the hole on the opposite end of both Backrest Supports (8).
Now slide the open end of both Backrest Supports (8) over the Seat Support (5) and fix in
place using 1 x M12 x 175mm Hex Bolt (17), 2 x M12 Flat Washers (18) and 1 x M12 Nylon
Locknut (19).
Attach the Bracket (26) to the Seat Support (5) using 1 x M8 x 90mm Hex Bolt (25), 2 x M8
Flat Washers (24) and 1 x M8 Nylon Locknut (22). Do not fully tighten Pt25 M8 x 90mm Hex
Bolt at this stage.
Page 15
19
8
24
25
26
22
7
18
17
8
18
24
5

Assembly
4Assemble the Backrest (9) to the Backrest Supports (8) using 4 x M6 x 45mm Screws
(16) and 4 x M6 Flat Washers (15).
Now assemble the Seat (6) to the Seat Support (5) using 2 x M6 x 20mm Screws (27),
1 x M6 x 50mm Screw (28) and 3 x M6 Flat Washers (15). Now tighten the M8 x 90mm
Hex Bolt (25), 2 x M8 Flat Washers (24) and 1 x M8 Nylon Locknut previously assembled
in stage 3.
Page 16
27
6
16
16
15
15
15
9
15
16 15
27 15
28
8
15
5
16

Assembly
5Attach the Front Main Frame (4) to the Seat Support (5) using 1 x M8 x 90mm Hex Bolt (25),
2 x M8 Flat Washers (24) and 1 x M8 Nylon Locknut (22). Then insert 1 x M8 x 45mm Knob
(29) through the holes of Seat Support (5) and Front Main Frame (4).
Now attach the Front Stabiliser (3) to the Front Main Frame (4) using 4 x M8 x 20mm Hex
Bolts (23), 4 x M8 Curved Washers ( 21) and 4 x M8 Spring Washers (20).
FULLY TIGHTEN all Bolts, Nuts and
Fittings now, ensuring that your product
in located on a clear flat surface
before doing so.
Your product will now be ready to use.
Note
X
Please ensure when finally tightening
all Bolts that the locking ring in the
Locknut is fully engaged as (2) below.
(2)
(1)
Page 17

Assembly
Page 18

PARTNo. DESCRIPTION . . . . . . . . . . . . . . . . QTY
1MAIN FRAME . . . . . . . . . . . . . . . . . . . . .
Assembly
Note
1
2REAR STABILISER . . . . . . . . . . . . . . . . . 1
3FRONT STABILISER . . . . . . . . . . . . . . . . 1
4FRONT MAIN FRAME . . . . . . . . . . . . . . . 1
5SEAT SUPPORT . . . . . . . . . . . . . . . . . . . 1
6SEAT . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
7ADJUSTMENT BAR . . . . . . . . . . . . . . . . . 1
8BACKREST SUPPORT . . . . . . . . . . . . . . . 2
9BACKREST . . . . . . . . . . . . . . . . . . . . . . . 1
01 25 mm SQUARE END CAPS . . . . . . . . . 2
11 CUSHION . . . . . . . . . . . . . . . . . . . . . . . .
1
12 ROUND END CAPS 19mm . . . . . . . . . . 2
13 STABILISER END CAPS . . . . . . . . . . . . . 4
14 END CAPS . . . . . . . . . . . . . . . . . . . . . . . 2
15 M6 FLAT WASHERS . . . . . . . . . . . . . . . . 7
16 M6 x 45mm SCREWS . . . . . . . . . . . . . . 4
17 M12 x 175mm HEX BOLT . . . . . . . . . . . 1
18 M12 FLAT WASHERS . . . . . . . . . . . . . . . .
2
19 M12 NYLON LOCKNUT . . . . . . . . . . . . . . 1
20 M8 SPRING WASHER . . . . . . . . . . . . . . 8
21 M8 CURVED WASHER . . . . . . . . . . . . . 8
22 M8 NYLON LOCKNUTS . . . . . . . . . . . . . 5
23 M8 x 20mm HEX BOLTS . . . . . . . . . . . . 11
24 M8 FLAT WASHER . . . . . . . . . . . . . . . . 10
25 M8 x 90mm HEX BOLTS . . . . . . . . . . . . 2
26 BRACKET . . . . . . . . . . . . . . . . . . . . . . . 1
27 M6 x 20mm SCREWS . . . . . . . . . . . . . .2
28 M6 x 50mm SCREW . . . . . . . . . . . . . . . 1
29 M8 x 45mm KNOB . . . . . . . . . . . . . . . . 1
30 SPANNER & SCREWDRIVER . . . . . . . . . 2
31 WRENCH . . . . . . . . . . . . . . . . . . . . . . . .1
Some of the above accessories
are pre-fitted to the master component.
They may not be supplied separately.
Page 19

Copyright BSCL 2018
Printed June / 2018
Beny Sports Co. UK Ltd.
CUSTOMER SUPPORT
is open from 9.00am to 5.00pm from Monday to Friday
Tel: [phone]
E-mail: [email protected]
Fax: [phone]
Unit 8, Riparian Way,
The Crossings, Cross Hills,
West Yorkshire
BD20 7BW
Website: www.benysports.co.uk