Make sure you have a spotter AT ALL TIMES while doing any exercise at the bench press station
When attaching weights to the ends of the bar, push them as far as they will go at the ends of the bar
and secure the clamps. Always make sure wieght is distributed equally on both sides of the bar.
Recommended Uses:
Bench Press
Lie on the bench, with your eyes directly below the bar
Grab the bar, making sure your thumbs are wraped around the ridges of the bar
Unrack the bar by lifting and straightening your arms
Lower the bar to your mid-chest by bending your elbows
Press the bar back up until your arms are straight
Repeat steps 3-5 for your desired amount of repitions
To rack the bar, lift it all the way up and push it agains the hooks. Your spotter should help you rack
it.
Deadlift
Start by standing with the bar placed away from the squat rack and have the middle of your feet under
it. You should be standing in the middle of the bar, feet shoulder-width apart.
Bend down and grab the bar with a shoulder-width grip.
Bend your knees so that your shins touch the bar, similar to a squat.
Lift your chest and straighten your back. Take a breath and stand with the weight.
Slowly allow the bar to drop back to the ground.
Repeat steps 2-5 for as many reps as desired.
Squats
Place the side guards of the squat rack at a level where they could catch the bar if it were to fall
when at the bottom of your squat and place the hooks that hold the bar at about shoulder level.
Stand in front of the bar with it on top of your shoulders. Grab it with an underhand grip and lift it
from the hooks. Make sure the weight is sitting on your shoulders and not your neck.
Step back from the hooks and squat with the bar on your shoulders. When you go back up, you can either
repeat for additional reps or your spotter can help you rack it.
Pullup
Grab the handles of the upper bar with both hands shoulder-width apart and make sure your palms face
away from you.
Hang from the bar and lock your elbows.
Pull yourself up, ensuring your chin goes higher than the bar.
Slowly lower yourself and repeat for as many reps as desired.
Dip Bar
Attach the dip bar unit to the squat rack and make sure it slides into place
Grab the parallel bars with an overhand grip so your arms are straight
Go all the way down until your elbows are level with your shoulders
Push yourself back up until your arms are fully extended
