Marcy PM-842 Owner's Manual

NOTE:

Please read all

instructions carefully

before using this product

Table of Contents

Safety Notice

Important Assembly

Information

Care and Maintenance

Parts List
Warranty

Ordering Parts

MARCY PRO

OLYMPIC BENCH

PM-842

Model

PM-842

Retain This

Manual for

Reference

140801

OWNER'S

MANUAL

IMPORTANT: Please read this manual before commencing

assembly of this product.

IMPEX® INC.

2801 S. Towne Ave, Pomona, CA 91766

Tel: [phone] Fax: [phone]

www.impex-fitness.com

[e-mail]

Toll-Free Customer Service Number

TABLE OF CONTENTS

BEFORE YOU BEGIN....................................................................................………… 1

IMPORTANT SAFETY NOTICES...................................................................……….. 2

EXERCISE GUIDELINES…………………………………………………………………. . 3

WARNING LABEL PLACEMENT.....….....................................................................… 5

IMPORTANT ASSEMBLY INFORMATION.................................................................. 6

CARE AND MAINTENANCE, WEIGHT CAPACITY…………………………………….. 6

OPERATING NOTES ………………………………………………………………………. 7
PARTS LIST…………………………………………………………………………………. 8

EXPLODED DIAGRAM………………………………………………………………………10

WARRANTY.................................................................................................…………...11

ORDERING PARTS.......................................................................................…………..11

BEFORE YOU BEGIN

Thank you for selecting the MARCY PRO Olympic Bench PM-842 by
IMPEX
using the equipment. As a manufact urer, we are committed to providing with
you complete customer satisfaction. I f you have any questions, or find there
are missing or damaged parts, we guarantee you complete satisfaction
through direct assistance from our factory. To avoid unnecessary delays,
please call our TOLL-FREE customer service number. Our Customer
Service Agents will provide immediate assistance.

®

INC. For your safety and benefit, read this manual carefully before

1-800-999-8899

Mon. – Fri. 9 a.m. – 5 p.m. PST

www.impex-fitness.com

[e-mail]

©IMPEX INC. www.impex-fitness.com 1

IMPORTANT SAFETY NOTICE

This exercise equipment is built for optimal safety. However, certain precautions apply
whenever you operate a piece of exercise equipment. Be sure to read the entire manual
before you assemble or operate your equipment. In particular, note the following safety
precautions:

1. Keep children and pets away from the equipment at all times. DO NOT

leave children unattended in the same room with the equipment.

2. Only one person at a time should use the equipment.

3. If the user experiences dizziness, nausea, chest pain, or any other abnormal
symptom s, STOP the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.

4. Position the equipment on a clear, leveled surface. DO NOT use the equipment
near water or outdoors.

5. Keep hands away from all moving parts.

6. Always wear appropriate workout clothing when exercising. DO NOT wear
robes or other clothing that could become caught in the equipment. Running
or aerobic shoes are also required when using the equipment.

7. Use the equipment only for its intended use as described in this manual.
DO NOT use attachments not recommended by the manufacturer.

8. Do not place any sharp object around the equipment.

9. Disabled persons should not use the equipment.

10. Before using the equipment to exercise, always do stretching exercises to
properly warm up.

11. Never operate the equipment if the equipment is not functioning properly.

12. A spotter is recommended during exercise.

13. This equipment is designed a nd i ntended for home and consumer use only, not for

commercial use.

WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE
OF 35 OR PERSONS WI T H PRE-EXISTING HEALTH PROBLEMS. READ ALL
INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. IMPEX INC. ASSUMES
NO RESPONSIBILITY FOR PERS ONAL INJURY OR PROPERTY DAMAGE
SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT.

SAVE THESE INSTRUCTIONS.

©IMPEX INC. www.impex-fitness.com 2

EXERCISE GUIDELINES

Building Muscle and Gaining Weight

Unlike aerobic exercise, which emphasizes endurance training, anaerobic exercise focuses on
strength training. A gradual weight gain can occur while building the size and strength of muscles.
While developing muscle mass, your body adapts to the stress placed upon it. You can modify your
diet to include foods such as meat, fish and vegetables. These foods help muscles recover and
replenish important nutrients after a strenuous workout.

Muscle Strength and Endurance

To achieve the greatest benefit from exercise, it is important to develop an exercise program that
allows you to work all of the major muscle groups equally.

To increase muscle strength, follow this principle:
Increasing resistance and maintaining the number of repetitions of an exercise results in increased
muscle strength.

To tone your body, follow this principle: Decreasing resistance plus increasing the number of
repetitions of an exercise results in increased body tone.

Once you feel comfortable with an exercise, you can change the resistance, the number of
repetitions, or the speed at which you do the exercise. It is not necessary to change all three
variables. For example, let’s say that you are training at 23 kg (50 lb.) and performing the exercise 10
times in 3 minutes. When this becomes too easy, you may decide to move up to lifting 27 kg (60 lb.)
for the same number of repetitions in the same amount of time. Lifting more weights fewer times
most often develops muscle strength. To gain both muscle strength and endurance, it is
recommended that you perform each exercise 15 to 20 reps per set.

Training Intensity

How hard you begin to train depends on your overall level of fitness. The soreness you experienced
can be lessened by decreasing the load you place on your muscles and by performing fewer sets. To
avoid injury, you should gradually work into an exercise program and set the load to your individual
fitness level. The load should increase as your fitness level increases.

Muscle soreness is common, especially when you first start exercising. If you are painfully sore for a
long time, it may be time to change your program. Eventually, your muscle system will become
accustomed to the stress and strain placed on it.

©IMPEX INC. www.impex-fitness.com 3

Beginning a Strength Building Program

Warming Up

To begin strength training, it is important to stretch and perform light exercise for 5 to 10 minutes.
This helps prepare the body for more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles.

Workout

For each workout, keep in mind that muscle soreness that lasts for a long period is not desirable and
may mean that injury has occurred.

Cool Down

At the end of each workout, perform slow stretching exercises for 5 to 10 minutes. Ease into each
stretch only going as far as you can. This stage allows your muscles to wind down after training.

To provide a total workout program it is also recommended that 2 to 3 days of aerobic exercise be
performed in addition to the strength training.

Drinking Water

For the body to function properly, it must be properly hydrated. If you are exercising, you should
increase your fluid intake. The reason for this is that the water you take in will leave your system
through the sweating mechanism that cools your body during exercise. The water you lose through
exercise must be replaced so that the muscles can recover properly.

Rest Day

Although you may not feel like doing it, taking a rest day at least once a week is important because it
gives your body a chance to heal itself. Continuously working your muscles will result in over training,
which will not benefit you in the long run.

©IMPEX INC. www.impex-fitness.com 4