Orbit OBB007-LAT Owner's manual

Fold-up adjustable

bench press

OWNER'S MANUAL OBB5101A Bench

CAUTION: Exercise of a strenuous nature,as is customarily done on this equipment,

shoul

d not be undertaken without first consulting a physician. No specific health claims are

mad

e 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.

IMPO

RTANT: Read all instructions carefully before using this product. Retain this product.

Owner's manual for future reference

.

TOOLS REQUIRED

FO

R ASSEMBLY

Adjustable Wrench

Pliers

Hammer

Warranty

Assembl

y

Part

s

OBB5101A Bench

WEIGHT BENCH

TABLE OF CONTENT

Table of Content 1

Introductio

n 2

Safet

y Instructions 3

Hardwar

e List 4

Part

s Draw 5

Assembl

y Instructions 6-8

Stretchin

g 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: service@orbitfitness.com.au

Orbit Fitness will gladly answer your questions, guide you through th

e

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

injur

y or death:

Before beginning any exercise program, consult with your doctor or health

physician

.

Thi

s 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, bod

y parts, children and pets away from moving parts.

Warm up before each workout and cool down after each workout.

Rest adequatel

y between repetitions.

Alway

s wear comfortable, loose-fitting clothing.

Use a companion

as a safety spotter.

IMPORTANT: THE MAXIMUM RECOMMENDED WEIGHT CAPACITY

FO

R 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

ki

t hasAll of the parts listed on the Machine Parts List. Each part has been illustrated for proper

location and numbered for east identificatio

n

Compar

e your contents against the parts list. If any parts are missing or unusable, please

Ou

r Dedicated Customer

ServiceStaf

f 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

No

t

Retur

n The product To The Store From Which It Was Purchased.

HARDWARE

(27) M8 X 40 HEX BOLT 4PCS

(22)

M12 X 180 HEX BOLT 1PC

(23)

M12 X 170 HEX BOLT 1PC

(24)

M12 X 110 HEX BOLT 2PCS

(25)

M12 X 90 HEX BOLT 2PCS

(26)

M12 X 75 HEX BOLT 5PCS

(29) M8 X 20 HEX BOLT 2PCS

(28) HEX BOLT 2PCSM10 X 20

(32)M12

WASHER 23PCS

(33)M10

WASHER 2PCS

(31)

M8 LOCK NUT 2PC

(34) M8

WASHER 8PCS

4

(30)M12 LOCK NUT 12PCS

WEIGHT BENCH

PARTS LIST

5

(1) LEFT UPRIGHT FRAME

(2) RIGHT UPRIGHT

FRAM

E

(3

) BARBELL

ADJUS

TABLE

FRAM

E

(4

) MAIN FRAME

(5

) CARRIAGE (6) BACK UP BEAM

(7

) SEAT CUSHION FRAME (9)

BACK SUPPORT FRAME

(8) SUPPORT BAR

(11) ADJUSTMENT CHROME

TUBE

(12

) ADJUSTABLE TUBE

HOUSING

(13

) SEAT CUSHION (14) BACKREST CUSHION (15) U BRACKET

(16)SPRING

(17) LOCK KNOB

(18

) LEFT BARBELL

SAFET

Y HOOK

(19

) RIGHT BARBELL

SAFET

Y HOOK

(20) RUBBER BUMPER

(21) 25 ROUND

EN

D PLUG

(10) L PIN

WEIGHT BENCH

ASSEMBLY INSTRUCTIONS

STE

P 1

6

WEIGHT BENCH

ASSEMBLY INSTRUCTIONS

STE

P 2

7

WEIGHT BENCH

ASSEMBLY INSTRUCTIONS

STE

P 3

8

WEIGHT BENCH

STRETCHING EXERCISES

9

Essential Stretches

The warm-up

is an important part of any workout. Should begin every session to

prepare your body for more strenuous exercis

e by heating up and stretching to

your muscles, increasing your circulation and pulse rate, and delivering mor

e

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 behin

d

your back, waist level

.

Grasp just above th

e

elbow

of that arm with

yo

ur opposite hand and

pull gently toward

yo

ur midline.

Exhale

and

relax

into the

stretch. Do

both sides.

Avoid pulling

too hard o

hunching th

e

shoulders

.

Lateral Pull

Deltoids:

Cross one arm

in front of your body

at shoulder level and place you

opposite hand behind and jus

t

above the elbow. Exhale, and

sl

owly across

your bod

y.

Repeat wit

h

other side

.

Avoid jerking

or pulling your

elbow too hard

.

Doorway Stretch

Internal rotators:

Stand

in an open

doorway and raise

yo

ur arm so that

your elbow

is

flexed

at a 90

degree angle

.

Place that ar

m

against the doo

r

frame, exhal

e

and turn you

r

trunk

in the

opposite

direction.

Re

peat with

opposite side.

WEIGHT BENCH

STRETCHING EXERCISES

10

Upper Back Pull

Rhomboids, trapezius and

latissimus dorsi

:

Stand with your feet togethe

r,

about three feet away from a ba

r

or railing that is positioned just

above you waist. Grab the bar

with

an overhand grip, fully

extend your arms, exhale an

d

slowly bend from the waist

,

keeping you back arched, unti

l

yo

u 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.

Be

nd one leg and slide the heel

of that leg toward the thigh of your

straigh

t leg. Allow a slight bend in

you "traight" leg and, keeping you

back straight and head in neutral

alignmen

t, exhale and bend at the

hips. Repeat with other side.

Standing Quadriceps

Quadriceps:

Stand upright with one han

d

placed against a wall for balance.

Be

nd one leg backward and grad

the foot or ankle of

that leg with you

same

-side hand.

Ex

hale and try to

pull your foo

t

backwar

d

so your heel touches

your glutes, but don'

t

pull the quadricep

s

back - your thig

h

should remain eve

n

with the tight

of your

stationary leg. Repea

t

with other side

.

Overhead Triceps

Triceps brachii:

Raise one arm overhead and res

t

it against you car. Bend your

elbow

so that your hand

drops behind you

r

head. With your

op

posite hand, grab

the elbow

of the bent

arm, exh

ale and slowly

pull the elbow behin

d

your head. Avoid using

a jerk

ing motion.

Re

peat with opposite

si

de.

Doorway Pec Stretch

Pectorals:

Stand

in an open doorway (or in an

open corner of a room) and raise

yo

ur arms to shoulder height,

be

nding your elbows to from 90

de

gree angle. Place your arms

aga

inst a solid

sur

face, exhale

and lean

forward.

Re

peat with

opposite leg.

Avoid holding

you arms to

o

high, leaning to

o

quick

ly o too far

forward o turning

aw

ay.

11

WEIGHT BENCH

PARTS LIST

#ITEM DESCRIPTION Q'TY #ITEM DESCRIPTION Q'TY

1 LEFT UPRIGHT FRAME

2 RIGHT UPRIGHT FRAME

3 BARBELL ADJUSTABLE FRAME

4 MAIN FRAME

5 CARRIAGE

6 BACK UP BEAM

7 SEAT CUSHION FRAME

8 SUPPORT BAR

9 BRACK SUPPORT FRAME

10 L PIN

11 ADJUSTMENT CHROME TUBE

12 ADJUSTMENT TUBE HOUSEING

13 SEAT CUSHION

14 BACKREST CUSHION

15 U BRACKET

16 SPRING

17 LOCK KNOB

18 LEFT BARBELL SAFETY HOOK

19 RIGHT BARBELL SAFETY HOOK

20 RUBBER BUMPER

21 25 ROUND END PLUG

22 M12 X 180 HEX BOLT

23 M12 X 170 HEX BOLT

24 M12 X 110 HEX BOLT

25 M12 X 90 HEX BOLT

26 M12 X 75 HEX BOLT

27

M8 X 40 HEX BOLT

28

M10 X 20 HEX BOLT

29

M8 X 20 HEX BOLT 2

30

M12 LOCKNUT

31 M8 LOCKNUT

32 M12 WASHER

33

M10 WASHER

34

M8 WASHER

1

2

1

2

1

5

1

2

1

2

5

4

2

12

2

23

2

8

Orbit OBB007-LAT Owner's manual

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Orbit OBB007-LAT Owner's manual

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