assembly & user manual€¦ · * clean only with a damp cloth, do not use solvent cleaners. if...

Decline Dumbbell Bench

Assembly & User ManualPlease 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

QualityThis exercise product has been designed and manufactured to comply with the latest (BS EN 957) British and European Safety Standards.

QuestionsShould 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.

QueriesIf you do have any queries, please ensure that you havethe following information ready for our Customer SupportStaff:YOUR NAMEYOUR ADDRESSYOUR PHONE NUMBERPRODUCT MAKE OR BRANDPRODUCT MODELPRODUCT SERIAL NUMBERDATE OF PURCHASENAME OF RETAILERPART 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 SupportTel:- 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 FridayBeny Sports Co. UK Ltd.Unit 8, Riparian Way,The Crossings, Cross Hills,West Yorkshire BD20 7BW

GuaranteeThis product is guaranteed for DOMESTIC USE ONLY for a period of 1 YEAR from the original certified dateof purchase. During this period we have the right to: -

Before You Start

ToolsTo 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 AreaIt 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 FriendYou 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 ComponentsCarefully 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.

Safety

Before you undertake any programme of exercise that will increasecardiovascular activity please be sure to consult with your doctor.Frequent strenuous exercise should be approved by your doctor andproper use of your product is essential. Please read this manualcarefully before commencing assembly of your product or starting toexercise.* Please keep all children away from exercise products when in

use. Do not allow children to climb or play on them when theyare not in use.

* For your own safety, always ensure that there is at least 1 Metreof free space in all directions around your product while you areexercising.

* Regularly check to see that all nuts, bolts and fittings aresecurely tightened. Periodically checking all moving parts forobvious signs of wear or damage.

* Clean only with a damp cloth, do not use solvent cleaners. If youare in any doubt, do not use your product, but contactCUSTOMER SUPPORT by any of the means listed on theopposite page.

* Before use, always ensure that your product is positioned on asolid, flat surface. If necessary, use a rubber mat underneath toreduce the possibility of damaging flooring or slipping in use.

* Always wear appropriate clothing and footwear such as trainingshoes when exercising. Do not wear loose clothing that couldbecome caught or trapped during exercise.

Storage and UseYour product is intended for use in clean dry conditions. Youshould avoid storage in excessively cold or damp places as this maylead to corrosion and other related problems that are outside ourcontrol.

Weight LimitYour 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

Exercising Information

BeginningHow 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 almost certainly enable you to enjoy life more.

Warm UpA 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 musclestrains, pulls and cramps.

Incorrect or excessive training may damage your health. Please read the exercise information first.

Note


Hamstring StretchSit 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 DownTo 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 ExercisesHold 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 RollRotate 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 TouchSlowly 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 LiftRotate 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 StretchOpen 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 StretchSit on the floor and pull your legs towardyour 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.

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.


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(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 this exercise with great care. Pay particular attention to your stomach tension to be sure to avoid a “hollow back”.

(3) PulloverYou 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.


(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.


(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 palmsfacing 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.

ACCESSORY FITMENT LISTThese 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

All items are drawn to scale.

Item 15Qty 7

Item 21Qty 8

Item 24Qty 10

Item 18Qty 2

Item 16Qty 4

Item 23Qty 11

Item 17Qty 1

Item 30Qty 2

Item 31Qty 1

Item 27Qty 2

Item 28Qty 1

Item 29Qty 1

Item 22Qty 5

Item 19Qty 1

Item 25Qty 2

Item 20Qty 8

Beny Sports Co. UK LtdUnit 8, Riparian Way,The Crossings, Cross Hills,West Yorkshire.BD20 7BW

Carefully unpack each component, checking against the parts list thatyou have all the necessary parts to complete the assembly of yourproduct.

Please note that some of the parts may be pre-fitted to majorcomponents, so please check carefully before contacting ourCUSTOMER SUPPORT team. In any event, please do not return the product to your retailer beforecontacting us first.Tel:- 01535 637711 orFax:- 01535 637722 or E-mail:- [email protected] CUSTOMER SUPPORT is open from 9.00am to 5.00pm from Mondayto Friday

Assembly

1 Attach 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).

241 23

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Do NOT FULLY TIGHTEN any Bolts, Nuts or Fittings at this stage unless specifically instructed to do so.

Note

Assembly

2 Attach 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).

Assembly

3 Insert 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.

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8

2425

26

22

718

17

8

18

24

5

Assembly

4 Assemble 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.

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16

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Assembly

5 Attach 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)

Assembly

PARTNo. DESCRIPTION . . . . . . . . . . . . . . . . QTY

1 MAIN FRAME . . . . . . . . . . . . . . . . . . . . .

Assembly

Note

1

2 REAR STABILISER . . . . . . . . . . . . . . . . . 1

3 FRONT STABILISER . . . . . . . . . . . . . . . . 1

4 FRONT MAIN FRAME . . . . . . . . . . . . . . . 1

5 SEAT SUPPORT . . . . . . . . . . . . . . . . . . . 1

6 SEAT . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

7 ADJUSTMENT BAR . . . . . . . . . . . . . . . . . 1

8 BACKREST SUPPORT . . . . . . . . . . . . . . . 2

9 BACKREST . . . . . . . . . . . . . . . . . . . . . . . 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.

Copyright BSCL 2018

Printed June / 2018

Beny Sports Co. UK Ltd.

CUSTOMER SUPPORTis open from 9.00am to 5.00pm from Monday to Friday

Tel: 01535 637711

E-mail: [email protected]

Fax: 01535 637722

Unit 8, Riparian Way,The Crossings, Cross Hills,West YorkshireBD20 7BW

Website: www.benysports.co.uk

assembly & user manual€¦ · * clean only with a damp cloth, do not use solvent cleaners. if...

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