Manuals and parts diagrams gym equipment repair service. Valid at the bench and hold this web site constitutes acceptance of exercise guide weights you can gauge the. User manuals, guides and specifications for your nautilus 2st bench press fitness equipment. Find the user manual you need for your tools and more at manualsonline. Tipscaution breathe out while pushing the dumbbells and breathe in.
Heel touches 56 conclusion 56 chapter 5 speed and agility training 59 introducing plyometrics 60 plyometrics 60 the stretchshortening cycle 60. If you choose an adjustable weight bench set that includes a leg developer, preacher curl pad, and bar catch, then youll have an entire gyms worth of workouts at home. Most will switch to a different exercise every 12 weeks and simply try to break their. Flat bench, 45 incline and freesliding seat extension.
Lower body exercises calf raiseprimary muscle group calves place bench on floor across the mainframe. To attach it, simply insert the half hinge on the end of the bench into the half hinge on the seat. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. Operating instructions and parts manual drill press. Jun 29, 2020 the bench press manual provides training and technique recommendations for both raw and equipped lifters. The workout bench your bowflex blaze home gym has a number of seat and bench positions. The bench mount drill press features an adjustable depth stop with gauge and formed steel base and head for optimal durability. User instructions for forster products coax reloading press. Nautilus 2st bench press manuals and user guides, fitness.
Find the user manual and the help you need for the products you own at manualsonline. Pull out pin, give it half a turn, and release to place it. For cybex customers living in the usa, contact cybex customer service at 8884629239. A ball bearing motor works at variable speeds to handle a variety of tasks and materials. The bowflex blaze home gym owners manual and fitness. To adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin, give it half a turn, and release to place it in a free sliding position for. Sample workouts for each day bench press technique how to master a bench shirt training raw bench this book contains all one needs to break your bench record. It will cover topics such as the most productive methods, bench press technique, preparing for a contest, how to master a bench shirt and much more. Keeping a log sheet of all maintenance actions will assist you in staying current with all preventative maintenance activities. The long portion of your bench attaches to and releases from the seat portion very easily. For all others please scroll down to discontinued product manuals. Efs bench manual bench press technique article bench press tips from dave tates bench press 600 pounds article, which appeared at train the triceps.
Database contains 1 nautilus 2st bench press manuals available for free online viewing or downloading in pdf. Professional accessories include a builtin work light and tilt table. Once your grip is set, press your shoulders down and back into the bench. The bench press is an upperbody weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Manual rack bench presses to download the pdf documentation. If you know your products model number then just enter the model number in the search field. The national strength and conditioning associations nsca. To help us assist you, please note the product model number and serial number before calling. Please note that all products are referenced by their official distribution model number on the site. Press capacity 10 ton 10 ton 20 ton ram diameter 1 12 1 12 2 ram stroke 6 6 8 head travel left right of center left right of center left right of center. Pull out pin to release seat, then slide it to the desired position.
Adding a chain or band increases the resistance at the top of the movement. Over 70 pages on the most effective training methods and how to execute them. Do not operate this tool until it is assembled and installed according to the instructions. View and download central machinery bench drill press owners manual online. The workout bench your bowflex ultimate 2 home gym has four different bench positions. Workout routine dumbbells full body printed on apr 28 2011.
Cybex free weight olympic bench press owners manual strength. The best bench press technique for you should be based on your body morphology e. Central machinery bench drill press owners manual pdf. Failure to comply with all of these warnings may cause serious injury. Instruction manual 10 bench drill press model dp200 part no. Feb 24, 2021 the use of bands and chains in bench press training. Cybex free weight 16010 olympic bench press owners manual regular maintenance activities preventative maintenance activities must be performed to maintain normal operation of this equipment. As youll see in this manual, you must haev a great deal of upper back strength in order to maintain an ideal shoulder position in the bench press. To determine the ranking, find the maximal bench press body wt on the x axis and draw a vertical line until it reaches a bar. Basics of strength and conditioning manual national. Incline bench press primary muscle groupupper pectorals secondary muscle groupfront deltoids, triceps. Keep your upper back muscles tensed and keep the upper back on the bench for stability. Aug 15, 2019 at the 198 pound weight class, i went from a 353 raw no gear bench to a 485 raw no gear bench, with the hopes of that 501. Read and understand all instructions and responsibilities before operating.
At local competitions, the suit does not require technical committee approval. The 70page bench press manual collects the unmatched expertise of louie simmons and the team at westside barbellhome to five world record holders. Adjust the table or depth stop to avoid drilling into the table. For standing exercises, simply remove the bench by lifting up on the long portion and pulling away from the seat. Bench press setup begin by placing your head slightly off the bench. When you are performing bench press exercises, your partner should stand.
Adjust bench to approximately a 30degree incline position. We l westside barbell benchpress enchpress manual cover page bench press manual. This drill press is designed and intended for use by properly trained and experienced personnel only. Obey all safety messages that follow this symbol to avoid possible. Louie simmons westside barbell benchpress manual by louie simmons table of contents. Press just short of full extension and then slowly lower the bar. The nsca is the worldwide authority on strength and conditioning and this manual. Replace the warning labels if they become obscured or removed. Some general bench press recommendations for flat position include. This is a 70 page manual giving the readers handson insight on westside barbells most effect training. Motion push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2 board press, 3 board press, incline press and close grip bench press. Adjust your feet so the balls of your feet are on the bench and your heels hang off. It is used to alert you to potential personal injury hazards.
Workout benches are an excellent tool for all your strength training needs. Cybex free weight 16010 olympic bench press owners manual 3 customer service contacting service hours of phone service are monday through friday from 8. Please remember that safety standards have changed over the years and information in old manuals as well as the old machines themselves may not meet modern standards. Models continuing with only cosmetic change remain temporarily listed below. Chest dumbbell press secondary muscles triceps starting position lie down on your back on a bench and hold 2 dumbbells at chest level along your body. This is a less expensive option for those looking for bench press advice from louie simmons. Wrestling and weightlifting singlet suits are subject to the specifications itemized c, d and e. Westside barbell bench press manual by louie simmons. For your benefit, read this manual carefully before using the weight bench. Read and understand the warnings posted on the machine and in this manual. The best bench for competition and heavy training is now available to the general public.
For standing exercises, simply remove the bench by lifting up. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice. The emg range of manual presses consists of three different types of presses. To adjust the seat, pull out the seat rail knob, then slide the seat to one of the three locking holes on the seat rail. Sample workouts for each day benchpress technique how to master a bench shirt training raw. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. Take a tight grip of the barbell overhand with your thumbs roughly 3 feet 90cm apart. Instructional manual this is a f20 model so there may be slight differences warning. It is equipped with a selfejecting pin which eliminates the hazard of the key being left in the chuck. Instructions for attaching various accessories, storing cables, and changing out bench components are included later in this manual, as well as in the assembly manual. They can be used for assembly operations, bearing and ring assembly. We have 1 bowflex xtl manual available for free pdf download.
Magnum breaker olympic incline bench mga679 owners manual. Manual rack bench presses whose power, from 200 to 600 kg, is linear and constant over the entire stroke depending on the force exerted on the machine lever. This versatile and portable drill press fits conveniently on nearly any bench. Cybex free weight olympic bench press owners manual. Do not operate this tool until it is assembled and. Manual 10 ton utility press as of 090309 elite metal tools. Use your workout bench set to perform these exercises. Drill easily through wood, plastic and metal with this heavy duty 12 speed bench top drill press.
Bench owner manual hoist hf 4170 fold up olympic combo bench owner manual hoist hf 4261 folding adjustable ab bench owner manual hoist hf 4263 adjustable ab back hyper bench hoist hf 4264 adjustable ab bench owner manual hoist hf 4363 seated calf raise owner manual hoist hf 4363 seated calf raise owner manual. Matrix strength manuals magnum series johnson health. If you have questions after reading this manual, call 18004myhome 18004694663. You have to do enough work on the back side so youre allowed to work the front side harder. Allpurpose bench mount drill press for the home or shop. Refer to the ipf website for a complete list of approved supportive costumes. The bowflex blaze home gym owners manual and fitness guide. Make sure that your grip is balanced between both sides of your body. To adjust the seat, pull out the seat rail knob, then slide the seat to one of the two locking holes on the seat rail. Failure to follow safety instructi ons and labels could result in serious injury. It is, therefore, best to obtain personalized instruction from a qualified trainer. Bulgarian method spreadsheet based on bulgarian manual. Manuals and parts diagrams gym equipment repair service company. After more than half a year of thorough testing and dayin, dayout use by some of the worlds top powerlifters, seminar attendees, and the elitefts staff, we knew we had to bring this to the market.
You can view your owners manual online and print it through our new service site, servicenet. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. Catalogs, manuals and any other literature that is available on this site is made available for a historical record only. Westside barbell bench press manual louie simmons on. Manual toggle presses for which the maximum power, from 500 to 2000 kg, is only obtained at the end of the stroke depending on the force exerted on the lever. Always allow the drill press to stop before removing scrap pieces from the table. Manual for reference 141209 owners manual competitor weight bench 20110 important. Please read this manual before commencing assembly of this product. Scribd is the worlds largest social reading and publishing site. Due to the extreme mechanical advantage engineered in co. Lie back and swivel your neck under the barbell arm. Sale since they have a person performing the best place to use the body must be a stepper. The workout bench your bowfl ex home gym has a number of seat and bench positions.
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