Nautilus Olympic Bench Strength System Owner's Manual

Nautilus® Olympic Bench Strength System

Owner’s Manual & Fitness Handbook

1886 Prairie Way / Louisville, Colorado 80027

1.800.864.1270 / www.nautilus.com

©2004, Nautilus Inc. All Rights Reserved. Nautilus is a registered trademark of Nautilus, Inc.

Warranty Information ......................................... .1

Get to Know Your Machine ................................ 2

Machine Maintenance......................................... .3

Define Your Goals .............................................3-4

Exercises:

Bench Press .......................................................... 5

Shoulder Press ..................................................... 5

Decline Press ........................................................ 6

Incline Press .........................................................6

Table of Contents

WARNING!

Before beginning any exercise program consult
your physician or health care professional. Only
he or she can determine the exercise program
that is appropriate for your particular age and
condition. If you experience any lightheadedness,
dizziness, or shortness of breath while exercising,
stop the exercise and consult your physician.

What Is Covered

Nautilus warrants to the original purchaser of
this Nautilus product that the equipment is free
from defects in materials or workmanship, with
the exceptions stated below. This warranty is not
transferable or applicable to any person other than
the original purchaser.

Warranty

The frame and welds of this product are warranted
to the original purchaser for thirty (30) years from
date of original purchase. Upholstery, pulleys,
bushings and bearings are warranted for five (5)
years to the original purchaser from the date of
purchase. Cables and all other parts are warranted
to the original purchaser for a period of one (1)
year from the date of purchase.

Warranties Do Not Cover

• Damage due to use by persons who weigh
more than 350 pounds.

• Damage due to abuse, accident, failure to follow
instructions or warnings in the Owner’s Manual,
misuse, mishandling, accident or Acts of God
(such as floods or power surges).

• Consequential or incidental damage.

• Use in any institutional or commercial settings
such as health clubs, schools or recreation
centers.

Some states do not allow the exclusion or limitation
of incidental or consequential damages, so the above
limitation or exclusion may not apply to you.

What We Will Repair

During your Warranty Coverage Period, Nautilus
will repair any Nautilus equipment that proves to
be defective in materials or workmanship. In the
event repair is not possible, Nautilus, at its option,
will either replace your equipment or refund your
purchase price, less shipping and handling.

How To Obtain Service

To obtain service for a Nautilus Fitness Product,
contact an authorized Nautilus Fitness Retailer.
You may also contact a Nautilus company
representative at 800-864-1270 to help you locate
a dealer in your area.

How State Law Applies

This warranty gives you specific legal rights. You
may also have other rights which vary from state
to state.

Warranty Information

1

• It is your responsibility to read and understand
all warnings and instructions contained in
the Owner’s Manual. This is essential to safe
operation.

• Keep your body weight centered on the machine
or bench while exercising.

• Never allow children on the machine. Teenagers
should always have parental supervision when
using this machine.

• Before exercising, make sure the spring lock seat
pin is securely fastened and the bench is firmly in
place.

• Inspect your machine before each workout.
Periodically check all fasteners to make sure none
have loosened with use. Tighten if necessary.

• Never attempt to exercise with more resistance
than you are physically able to handle.

• For safety, it is recommended that you exercise

with a training partner or spotter.

The following safety instructions apply only to
Nautilus machines using weight stack resistance
mechanisms:

• Be certain that the weight pins are completely
inserted prior to exercising.

• Make sure the weight stack or top plate is never
pinned in an elevated position. Do not use the
machine if it is found in this position. Call your
repair facility or consult your assembly guides if
this occurs.

• Inspect all cables, belts or chains and their
connections prior to use. Do not use the machine
if any component is found worn or damaged.

• Never use dumbbells or any other means to
incrementally increase the machine’s weight
resistance, other than those means provided by
Nautilus.

For Your Safety

Please Follow These Instructions

When you buy any exercise equipment you need
stability, durability, and quality and you want long
term results. But these alone are not enough:
more than anything else, you need equipment
that’s designed by the people who set the
standards for ergonomic correctness and precision
during exercise.

At Nautilus, our expertise in the science of human
performance goes into every piece of fitness
equipment we offer. We design our machines to
be stable, comfortable, easy to use, and to provide
the body support you need to exercise with proper
form, while avoiding injury.

As a supplier of fitness equipment to health
clubs worldwide, the Nautilus name has become
synonymous with

• Ultimate performance

• Optimum results

• Maximum durability.

As you pursue your fitness goals, you can be sure
that the same care, craftsmanship and rigorous
standards that we put into our professional
equipment, go into our full line of home gym
equipment, too.

Nautilus... Making the world stronger since 1970.

The Nautilus® Olympic Bench

Get To Know Your Machine Machine Maintenance

2 3

Daily:

After each use, wipe machine free of sweat with a
clean, dry cloth. Upholstery can be cleaned with a
mild detergent or spray cleaner.

Weekly:

If used often, your machine should be thoroughly
cleaned using a clean cloth and an ammonia
based cleanser. Wipe machine down completely
and be sure to touch up any scratches with touch­up paint to prevent rusting.

Define Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus them.
Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force that
you can exert against resistance at one time. Your
muscle strength comes into play when you pick up
a heavy bag of groceries or lift a small child. It is
developed when a localized muscle is worked both
positively (concentric) and negatively (eccentric)
at a resistance - great enough so you can perform
only five to eight repetitions of the exercise
before the muscle fails. Each set of repetitions is
followed by a rest interval that typically runs three
times longer than the set. Later, between exercise
sessions, the muscle overcompensates for the
stress and usually increases in both strength and size.

Muscle Endurance is the ability to perform
repeated contractions. It comes into play when
you cross-country ski or work on your feet all day.
Endurance training addresses the slow twitch,
endurance muscle fibers, which depend on oxygen
for energy. To develop muscle endurance, use
low resistance and high repetitions - about 15-20
repetitions in each set, three sets to each exercise,
working the muscle only to fatigue.

Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as a) being directly associated with
certain skill or sport and/or b) meaning that you
must move fast. Load is actually a more important
factor than speed when attempting to improve
power. When training to achieve muscular power,
pick a resistance that fatigues you in the 3-5
repetition range. When performing these reps, it is
more important to think of contracting the muscles
faster rather than attempting to move faster.
Performing sport simulation exercises usually
results in deterioration of the motor pattern
or skill. The biomechanically sound method of
improving power in your sport is to train for power
using the correct joint movements, as described in
this manual. Then practice the skill associated with
your sport, learning to apply this newly achieved

power. Body Composition is the ratio of fat weight
(fat) to lean weight (muscles, bones and tissue). As
you age, the ratio shifts. The fat weight increases
and the lean weight decreases. Training for muscle
strength will generally increase muscle size and
aerobic conditioning will help burn extra calories.
Performing these two forms of exercise, either at
different times or together, will create the greatest
changes in body fat weight.

Balanced Strength and alignment are the result
of equal strength developed in all parts of the
body. It comes into play in your standing and
sitting posture, and in your ability to perform just
about any activity safely and effectively. An over­development of the back will round the shoulders;
weak or stretched abdominals can cause lower
back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance
of strength between your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when you
execute an overhand serve or stretch for the top
shelf in the kitchen. It is a cooperative movement
of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax
for the action to occur. Increased flexibility means
an increased range of motion, made possibly by
this simultaneous contracting and relaxing. Good
flexibility is important in protecting the body from
injury and can be achieved through the balanced
strength training programs that are included in
this manual.

Cardiovascular Endurance is the ability of the
heart and lungs to supply oxygen and nutrients
to exercising muscles over an extended period
of time. It comes into play when you jog a mile
or ride a bike. It is a critical component of overall
fitness and health.

Bench Press Shoulder Horizontal Adduction with Elbow Extension

Define Your Goals

Reaching Your Goals

To reach your goals, follow a consistent, well­designed program that provides balanced
development to all parts of the body and includes
both aerobic and strength exercise. Only then
will you meet your goals safely and efficiently.
The workout routines found in this manual are
professionally designed and written to target
specific fitness goals. Should you not find one
specific program to your liking, you can design
your own, based on sound information and the
principles found in this manual.

Design Your Own Program

You may want to design your own personal
program specifically geared to your goals and
lifestyle. Designing a program is easy, as long as
you follow the guidelines below.

Understand fitness and its components:
Improperly designed programs can be dangerous.
Take some time to review this manual as well as
other fitness guides.

Know your current fitness level:
Before you start any fitness program you should
consult a physician who will help you determine
your current abilities.

Identify your goals:
Goals are critical to choosing and designing an
exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not
to rush the process and try to accomplish too
much too soon. That will lead to setbacks and
discouragement. Instead, set a series of smaller
achievable goals.

Select complementary exercises:
Be sure to pair exercises that address compound
joint movements and single joint movements.
In addition, select exercises that address
complimentary muscle groups.

Put first things first:
During each session, first work muscle groups that
need the most training.

Remember your cardiovascular component:
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such
as walking, running, or bicycling.

Training variables:
When designing your own program there are
several variables that, when mixed properly, will
equal the right fitness formula for you. In order to
find out the best formula, you must experiment
with several combinations of variables.

The variables are as follows:

• Training Frequency: The number of times you

train per week. We recommend daily activity
but not daily training of the same muscle
group.

• Training Intensity: The amount of resistance

used during your repetition.

• Training Volume: The number of repetitions

and sets performed.

• Rest intervals: The time you rest between sets

and the time you rest between workouts.

Once you’ve established a base of fitness,
follow these basic principles:

• Isolate muscle groups: Focus work on specific

muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exercise
period.

Nautilus® Olympic Bench Exercises

Muscles Worked: Pectoralis Major;

Anterior Deltoids

Success Tips:

• Maintain a 90° angle between upper arms
and torso throughout motion.

• Keep chest muscles tightened. Limit and
control your range of motion.

• Keep elbows in front of shoulders and feet
flat on the floor.

• Keep shoulder blades pinched together and
maintain good spinal alignment.

Start:

• Adjust Bench to a flat position and adjust
Bar Rack to a proper height to allow you to
push the bar off the rack, and replace it after
the exercise.

• After the bar with weights has been placed
on the bar rack, lie on the bench, bar across
your sternum.

• Line up arms with cables keeping your
wrists straight and in line with elbows.

• Raise chest, pinch shoulder blades together,
and maintain a slight, comfortable arch in
your lower back.

Action:

• Push up on the bar, lifting it off the rack.

• Slowly push the bar toward your body,
bending elbows outward and keeping
forearms parallel.

• Stop when upper arms are straight out to
your sides, elbows level with shoulders.

• Slowly return to Start position, keeping your
wrists at shoulder width and in line with the
cables and your chest muscles tight.

Finish

Start

Muscles Worked: Anterior and Middle
Deltoids; Triceps

Success Tips:

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower back
as you raise your arms, but keep your
spine steady and tight.

• Keep abdominals tight, chest lifted and
good spinal alignment.

• Elbows should travel in line with your
shoulders.

• Limit and control your range of motion.

Start:

• Adjust the bench to flat position, and place
the bar rack at a height where you can
place your hands under the bar, arms at
your sides, elbows bent.

• Grasp the bar with your palms facing away
from you, elbows bent.

• Stabilize your lower body.

• Grasp the bar, hand is in line with
forearms, elbows bent 90˚.

Action:

• Lift the bar off the rack.

• Slowly move the bar upward, slightly in
front of your face, elbows straighten
parallel to each other. Hands remain over
elbows throughout movement.

• Stop when upper arms are approximately
straight over your shoulders.

• Slowly lower the bar by bending your
elbows and moving upper arm straight out
from your sides. Elbows will be level with
the shoulders or slightly below.

Seated Shoulder Press Shoulder Abduction with Elbow Extension

Finish

Start

4 5

Muscle ChartNautilus® Olympic Bench Exercises

Finish

Start

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External
Obliques

Brachioradialis

Pronator Teres

Flexor Carpi
Radialis

Tensor
Fasciae
Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum
Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus
Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

6 7

Finish

Start

Muscles Worked: Pectoralis Major;
Anterioir Deltoids

Success Tips:

• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90° at the finish.

• Keep chest muscles tightened. Limit and
control your range of motion.

• Keep elbows in front of shoulders and feet
flat on the floor.

• Pinch shoulder blades together and
maintain spinal alignment.

Start:

• Adjust the bench to a declined position and
adjust Bar Rack to a height that allows you
to push the bar off the rack, and replace it
after the exercise.

• Lie on bench, bar across your sternum.

• Press your hands forward, straightening
arms while moving your hands to the center
and downward, at least 10° below your
shoulders.

• Raise chest, pinch shoulder blades together,
and maintain a comfortable arch in lower
back.

Action:

• Push up on the bar, lifting it off the rack.

• Slowly push the bar toward your body,
bending elbows outward and keeping
forearms parallel.

• Stop the movement when your upper
arms are straight out to your sides - keeping
them at an approximately 90° angle from
your torso. The bar should be directly over
your sternum.

• Slowly return to the Start position, keeping
your wrists steady and your movements
slow and controlled.

Decline Chest Press Shoulder Horizontal Adduction and Elbow Extension

Muscles Worked: Pectoralis Major; Deltoids;

Triceps

Success Tips:

• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90° at the finish.

• Keep chest muscles tightened. Limit and
control your range of motion.

• Keep elbows in front of shoulders and feet
flat on the floor.

• Pinch shoulder blades together and
maintain spinal alignment.

Start:

• Adjust bench to an inclined position and
adjust Bar Rack to a height that allows you
to push the bar off the rack, and replace it
after the exercise.

• Lie on bench, bar across your sternum.

• Press your hands forward, straightening
your arms and moving hands to the center
and downward, at least 10° above your
shoulders.

• Raise chest, pinch shoulder blades
together, and maintain a comfortable arch
in your lower back.

Action:

• Push up on the bar, lifting it off the rack.

• Slowly push the bar toward your body,
bending elbows outward and keeping
forearms parallel.

• Stop the movement when your upper
arms are straight out to your sides ­ keeping them at an approximately 90°
angle from your torso. The bar should be
directly over your sternum.

• Slowly return to the Start position, keeping
your wrists steady and your movements
slow and controlled.

Incline Chest Press Shoulder Horizontal Adduction and Elbow Extension