Fold-up adjustable bench press

OWNER'S MANUAL OBB5101A BenchCAUTION: 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 REQUIREDFOR ASSEMBLYAdjustable WrenchPliersHammer

WarrantyAssemblyParts

OBB5101A Bench

WEIGHT BENCHTABLE 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 BENCHINTRODUCTION

Thank you for selecting this Fitness product.

Orbit Fitness is proud of its tradition of providingfitness equipment that meets the highest standards of quality.We hope you will enjoy many ears of health and fitnessfrom 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 theassembly steps,and quickly dispatch any replacement parts directly to yourhome! We are ready to make your new Orbit Finess product the most used pieceof fitness equipment you own.

For information about other Orbit Fitness products,contact us at:

Orbit Health & Fitness SolutionsUnit 3, 470 Scarborough Beach RoadOsborne Park, Western Australia 6017

WEIGHT BENCHINTRODUCTION

Safety Instructions:Failure to follow the instructions and warnings below could result in seriousinjury or death:

Before beginning any exercise program, consult with your doctor or healthphysician.This machine is for home use only. The warranty does not cover this machine ifit is used commeciallyRefer 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 CAPACITYFOR 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 assemblykit hasAll of the parts listed on the Machine Parts List. Each part has been illustrated for properlocation and numbered for east identification

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

Our Dedicated CustomerServiceStaff is standing by to help you at: 8:00 a.m. Through 5:00 p.m. Any parts you needWillbe happily mailed to you at your home.

For assembly, your rock Weight Bench will require two adjustable wrenches.

DoNotReturn 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 BENCHPARTS LIST

5

(1) LEFT UPRIGHT FRAME (2) RIGHT UPRIGHTFRAME

(3) BARBELLADJUSTABLEFRAME

(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 BARBELLSAFETY HOOK

(19) RIGHT BARBELLSAFETY HOOK

(20) RUBBER BUMPER (21) 25 ROUNDEND PLUG

(10) L PIN

WEIGHT BENCHASSEMBLY INSTRUCTIONS

STEP 1

6

WEIGHT BENCHASSEMBLY INSTRUCTIONS

STEP 2

7

WEIGHT BENCHASSEMBLY INSTRUCTIONS

STEP 3

8

WEIGHT BENCHSTRETCHING EXERCISES

9

Essential StretchesThe warm-up is an important part of any workout. Should begin every session toprepare your body for more strenuous exercise by heating up and stretching toyour muscles, increasing your circulation and pulse rate, and delivering moreoxygen to your muscles. At the end of your workout, repeat these stretches toreduce sore muscle problems. Perform each of the following stretches before andafter your workout.

Behind the BackExternal rotators:Place one hand behindyour back, waist level.Grasp just above theelbow of that arm withyour opposite hand and

pull gently towardyour midline.Exhale andrelax into thestretch. Doboth sides.Avoid pullingtoo hard ohunching theshoulders.

Lateral PullDeltoids:Cross one arm in front of your bodyat shoulder level and place youopposite hand behind and justabove the elbow. Exhale, and

slowly acrossyour body.Repeat withother side.Avoid jerkingor pulling yourelbow too hard.

Doorway StretchInternal rotators:Stand in an opendoorway and raiseyour arm so that

your elbow isflexed at a 90degree angle.Place that armagainst the doorframe, exhaleand turn yourtrunk in theoppositedirection.Repeat withopposite side.

WEIGHT BENCHSTRETCHING EXERCISES

10

Upper Back PullRhomboids, trapezius andlatissimus dorsi:Stand with your feet together,about three feet away from a baror railing that is positioned justabove you waist. Grab the barwith an overhand grip, fullyextend your arms, exhale andslowly bend from the waist,keeping you back arched, until

you feel agood stretch.

Avoid allowing yourback to round upwardand hyper extendingthe knees.

Seated HamstrinHamstrings:Sit upright on the floor with bothlegs extended in front of you.Bend one leg and slide the heelof that leg toward the thigh of yourstraight leg. Allow a slight bend inyou "traight" leg and, keeping youback straight and head in neutralalignment, exhale and bend at thehips. Repeat with other side.

Standing QuadricepsQuadriceps:Stand upright with one handplaced against a wall for balance.Bend one leg backward and grad

the foot or ankle ofthat leg with yousame-side hand.Exhale and try to

pull your footbackward

so your heel touchesyour glutes, but don'tpull the quadricepsback - your thighshould remain evenwith the tight of yourstationary leg. Repeatwith other side.

Overhead TricepsTriceps brachii:Raise one arm overhead and restit against you car. Bend yourelbow so that your handdrops behind yourhead. With youropposite hand, grabthe elbow of the bentarm, exhale and slowlypull the elbow behindyour head. Avoid usinga jerking motion.Repeat with oppositeside.

Doorway Pec StretchPectorals:Stand in an open doorway (or in anopen corner of a room) and raiseyour arms to shoulder height,bending your elbows to from 90degree angle. Place your arms

against a solidsurface, exhaleand lean forward.Repeat withopposite leg.Avoid holdingyou arms toohigh, leaning tooquickly o too farforward o turningaway.

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WEIGHT BENCHPARTS LIST

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

1 LEFT UPRIGHT FRAME2 RIGHT UPRIGHT FRAME3 BARBELL ADJUSTABLE FRAME4 MAIN FRAME5 CARRIAGE6 BACK UP BEAM7 SEAT CUSHION FRAME8 SUPPORT BAR9 BRACK SUPPORT FRAME10 L PIN11 ADJUSTMENT CHROME TUBE12 ADJUSTMENT TUBE HOUSEING13 SEAT CUSHION14 BACKREST CUSHION15 U BRACKET16 SPRING17 LOCK KNOB

18 LEFT BARBELL SAFETY HOOK19 RIGHT BARBELL SAFETY HOOK20 RUBBER BUMPER21 25 ROUND END PLUG22 M12 X 180 HEX BOLT23 M12 X 170 HEX BOLT24 M12 X 110 HEX BOLT25 M12 X 90 HEX BOLT26 M12 X 75 HEX BOLT27 M8 X 40 HEX BOLT28 M10 X 20 HEX BOLT29 M8 X 20 HEX BOLT 230 M12 LOCKNUT31 M8 LOCKNUT32 M12 WASHER33 M10 WASHER34 M8 WASHER

11211111211111115

11121122542

1222328