Manual Pure Multi Purpose Bench 8523MB (page 13 of 14) (English)

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EXAMPLE EXERCISES

Preacher Curl with Weights

Sit on the Preacher Curl bench. Hold the barbell in your

hands with your palms facing up. Place elbows on the

preacher curl pad. Extend your arms and curl arms toward

your body, keeping your elbows on the pad. Hold for one

second and lower arms to starting position. Repeat

Dumbbell Curl

Grasp dumbbell and sit on preacher bench. With arm bent

and palm facing shoulder, place back of arm down on pad.

Lower dumbbell until arm is fully extended. Raise dumbbell

until forearm is vertical. Repeat. Continue with opposite

arm. Repeat.

Incline Bench Press

Lay down on the bench and set your feet firmly on the floor.

Use a spotter. Grip the bar tightly, squeeze the bar tight and

slowly lower it down to your upper chest (about 1/2 way

between your nipples and collarbone). Stop the bar about 1

inch off your chest, pause, then slowly push the bar up to

about 2 inches before the starting position (this will stop

you from locking your elbows and keep your target muscles

tight). Repeat.

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Pure Multi Purpose Bench 8523MB Manual

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