owner’s manual
yorktness.com
Multi function bench
with Flye
20091202
Congratulations on
purchasing a bench from
York Fitness.
You have chosen a high quality, safe and
innovative piece of equipment as your
training partner and we are certain it
will keep you motivated on the way to
achieving your personal tness goals.
Please take the time to read this owner’s
manual as it will help you to get the
most out of your new bench. For more
information visit www.yorktness.com
2
contents
safety information 04
customer support 05
assembly instructions 06
user instructions 10
- tting attachments
- incline / at / decline adjustment
- ab board adjustment
- fold for storage
working out with your bench 13
your warranty 14
exploded diagrams and parts list 15
3
PLEASE READ THIS INSTRUCTION MANUAL BEFORE YOU BEGIN ASSEMBLY. GREAT
CARE HAS BEEN TAKEN TO DESIGN THESE INSTRUCTIONS AND FOLLOWING THEM
WILL HELP YOU WITH QUICKER ASSEMBLY AND MINIMISE THE RISK OF INJURY
YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY THIS LIST IS NOT EXHAUSTIVE.
•
Assemble the product on a level surface
• You will need at least one person to help you assemble this
unit.
•
Always use the product on a level surface,
ensure that the product is stable before use.
• Always ensure that the equipment has adequate space
on each side and front (the back can be near to a wall).
•
Replace defective components immediately, and/or
keep the equipment out of use until it is repaired.
•
Use only the adjustment settings as described in the
instructions. Always use the correct adjustment pin/xing.
•
Always check that any pins / xings are tight and
secure before use and / or after adjustment.
•
Never leave any adjustment devices
projecting from the product.
•
Always consult your doctor before
undertaking any exercise program.
•
Always wear suitable clothing and footwear
e.g. tracksuit / shorts / training shoes
•
Remove all personal jewellery before exercising.
•
Ensure you warm-up well before using the
equipment as this will help to prevent muscle strain.
•
After eating, allow 1-2 hours before exercising as
this will help to prevent muscle strain.
•
Injuries to health may result from incorrect or
excessive training.
• Never overload the equipment - the maximum user load is
displayed below and on the product label.
• We recommend that you do not lift weights alone. There
should be somebody there to assist you.
•
Never use the equipment in any other manner other
than the ways explained in these instructions and/or
any wall-chart supplied.
•
Parents and others in charge of children should be aware
of their responsibility, because the natural play instinct
and the fondness of experimenting of children can lead to
situations and behaviour for which the training equipment
is not intended
•
If children are allowed to use the equipment,
their mental and physical development and above all
their temperament should be taken into account. They
should be controlled and instructed in the correct use
of the equipment.
•
The equipment is under no circumstances
suitable as a children’s toy.
•
Children should not be allowed on, or around
the equipment - especially when it is not in use.
Safety Standards
This bench meets the requirements of British and EU safety standards EN957 parts 1, 2 and 4.
Therefore the product carries the following mark:
4
It is important that you keep these instructions for future reference.
!
This product is not suitable for therapeutic purposes.
safety information
Maximum Weight Limits
Flat / Incline / Decline: 100kg User + 100kg Weight
Leg / Flye: 100kg User + 35kg Weight
Tools and consumables
Item 57 - 2x Spanner (13 & 17mm)
Item 58 - 1x Allen Key (6mm)
Care & Maintenance
•
Always place the equipment in a dry environment.
•
Use a warm, damp cloth to keep the product clean.
•
The safety level of the equipment can be maintained only if it is regularly examined for damage and wear, at least
once a week is recommended. This includes any nuts, bolts, moving parts, bushes etc.
•
Ensure that all xings are tight before use.
•
Always replace damaged / worn components with original parts from the manufacturer.
Protect the environment by not disposing of this product with household waste (2002/96/EC).
Check your local authority for recycling advice and facilities (Europe only).
Customer Support
Should you require any assistance regarding this product please gather the following information,
and then contact us using the details below:
1. Serial / batch no. - this can be found on a sticker which
is located on the metal framework of the product.
For future reference, please write down this batch
number in the space provided below.
2. Original purchase date
3. Place of purchase
4. Information about the place
and conditions of use
5. Precise description of the issue/defect
Your Batch/Serial No. is:
Contact Us
ENGLAND
York Barbell (UK) Ltd. York Way, Daventry, Northants, England NN11 4YB
Tel: (01327) 701800 Fax: (01327) 706704 email: helpdesk@yorktness.co.uk
AUSTRALIA
Unit 1, Lot 2, Swaham Road, Minto, N.S.W. 2566 Australia
Tel: (02) 9603 8333 Fax: (02) 9603 8555 email: service@yorktness.com.au
OTHER LOCATIONS
Please see website - www.yorktness.com
5
3x Spring hook
45
4x Foam roller
39
2x Pivot bracket
49
1x Bush
46
2x Sleeve
(20mm)
56
1. Before you start
assembly instructions
6
!
This bench takes up
a oor space of 1560mm by 1340mm
and weighs 27kg
!
1. Prepare your work area - it is important you assemble the product in a clean and uncluttered space.
2. Work with a friend - we recommend you have someone assist you with the assembly as some of the components are quite heavy.
3. Open the carton – checking any warnings on the carton and make sure you have it the right way up.
4. Unpack the carton a. Remove all the parts and lay them out on the oor
b. Make sure you have the following parts:
If you suspect you may have some parts missing, please contact
us before going back to your retailer. Refer to the Customer
Support section on page 5 for contact details.
1x Front stabilizer
1
1x Rear stabilizer
2
1x Main tube
4
2x Bar holder
5
1x Left mount tube
(rear upholstery)
6
1x Right mount tube
(rear upholstery)
7
1x Rear upholstery
9
2x Mount tube (foam rollers)
8
1x Front leg
3
1x Seat upholstery
10
1x Left mount tube
(seat upholstery)
11
1x Right mount tube
(seat upholstery)
12
1x Support tube
15
1x Upright mount assembly
14
2x Main upright
13
1x Leg mount assembly
16
1x Leg pivot assembly
17
2x Flye arm
47
2x Flye handle
48
1x Blister pack of xings
1x Pull pin (L)
(M10*89mm)
31
2x Pull pin (L)
(M10*60mm)
30
4x Hand wheel
(female)
40
1x Pull pin (L)
(M10*31mm)
29
13
13
5
5
15
29
28
26
25
28
26
25
24
4
2
14
1
21
27
19
26
28
40
19
26
28
3
21
27
30
7
2.
FIXINGS:FIXINGS:
3.
FIXINGS:FIXINGS:
Fit this part loosely rst
Do not over tighten!
Do not over tighten!
Fit this part last
Rotate anticlockwise slightly as
inserting, then back clockwise
when fully tted
2x HH bolt
(M8*18mm)
21
2x HH bolt
(M10*60mm)
19
2x Washer
(M8)
27
4x Washer
(M10)
26
1x Carriage bolt
(M10*85mm)
24
2x Nyloc nut
(M10)
28
1x Hand wheel
(female)
40
1x Pull pin (L)
(M10*60mm)
30
4x Washer
(M10)
26
4x Nyloc nut
(M10)
28
4x Carriage bolt
(M10*60mm)
25
1x Pull pin (L)
(M10*31mm)
29
9
10
22
27
27
22
22
22
27
7
6
18
26
31
11
12
46
26
28
4.
8
Do not over tighten!
FIXINGS:FIXINGS:
5.
FIXINGS:FIXINGS:
Fit this part last
2x HH bolt
(M10*120mm)
18
4x Washer
(M10)
26
2x Nyloc nut
(M10)
28
1x Pull pin (L)
(M10*89mm)
31
8x Allen bolt
(M8*45mm)
22
8x Washer
(M8)
27
6.
9
FIXINGS:FIXINGS:
7.
FIXINGS:
FIXINGS:
42
20
26
26
28
42
30
39
8
39
8
39
39
45
1617
51
28
26
27
27
53
56
45
47
28
49
52
25
48
56
53
27
27
51
28
26
47
45
28
25
49
52
48
Do not over tighten!
Fit this part last
Do not over tighten!
Do not over tighten!
Do not over tighten!
Do not over tighten!
1x HH bolt
(M10*65mm)
20
2x Washer
(M10)
26
1x Nyloc nut
(M10)
28
1x Pull pin (L)
(M10*60mm)
30
4x Washer
(M8)
27
2x Carriage bolt
(M10*60mm)
25
2x Washer
(M10)
26
4x Nyloc nut
(M10)
28
2x Allen bolt
(M10*45mm)
52
2x Nyloc nut
(M8)
53
2x HH bolt
(M8*70mm)
51
Final Checks
Your bench is now assembled. Please make the following
nal checks before you use it for the rst time:
• Make sure all screws / bolts are tightened
• Make sure you have positioned it on a at, level surface
23
40
50
26
26
40
26
40
50
26
10
user instructions
tting attachments
FIXINGS:FIXINGS:
1x Rectangle bolt
(M10*55mm)
23
4x Washer
(M10)
26
3x Hand wheel
(female)
40
2x HH bolt
(M10x125mm)
50
15
29
24
40
11
Remove this part rst
STEP 1.
• t leg attachment and ensure all other attachments are removed
• remove handwheel (40) and bolt (24)
• lift rear upholstery slightly and extract locking pin (29) followed
by support tube (15)
• lower rear upholstey to base
STEP 2.
• rotate main uprights to oor
ab board adjustment
29
15
Incline 3
Incline 2
Flat / incline 1
Decline
Flat
incline / at / decline adjustment
• lift rear upholstery slightly and extract locking pin (29)
followed by support tube (15)
• ret support tube into required adjustment hole in
main upright and ret locking pin
• Lower rear upholstery back down onto support tube
• Seat base should be raised for at bench and drppped
for all other positions
• Bar holders height should be adjusted as required
29
30
12
folding for storage
STEP 1.
• start with bench in ab board position with or without
ye arms tted
• remove leg attachment
• remove pull pin (30)
• fold front leg backward until reaches main tube
STEP 3.
• ret handwheel (40) and bolt (24)
[NOTE: you will need to lift the rear upholstery to t bolt]
• interlock ye arms as rotating them inwards
[NOTE: you may nd it easier to lay bench down to do this]
Fit this part last
29
15
30
STEP 2.
• lower bench to the ground
• ret pull pin (30) to top of front leg
• ret support tube (15) into Incline3 hole of main upright
ensuring it also passes through locking hole in front leg
• ret pull pin (29) to support tube (15)
Ensure support tube
(15) passes through
front leg
24
40
STEP 4.
• slot ye handles inwards
to complete process
exercising with your bench
Always consult your doctor
before undertaking a new
exercise regime
If you experience nausea, dizziness or other
abnormal symptoms during exercise,
stop at once and consult your doctor
!
Starting your workout
Begin each workout with a warm up session – the purpose of
this is to raise your heart rate slightly and mobilise major joints to
prevent strains, pulls and cramps.
• Perform some gentle stretching
• Do light cardiovascular exercise (ie cycle) for approx 5-10 mins
• ‘Dry-run’ one exercise per body part without using weights to
ensure muscles and joints are warm
Finishing your workout
End each workout with a warm down session – the purpose of
this is to lower your heart rate slightly and to prevent strains,
pulls and cramps.
• Perform 3-5 minutes of light cardiovascular work to gradually
lower heart rate and reduce body temperature back towards
resting levels
• Exercise should be rhythmical and of gradually decreasing
intensity.
• Stretch all the major muscle groups – this will aid recovery
and return the muscles to their normal length
Correct exercising form
• Hold weights with a comfortable grip (avoid gripping too tightly)
• Stand, sit or lie as described below, paying particular attention to
your abdominal muscles which help support your back:
• Standing - For most standing exercises use a split foot position
(feet apart with one foot forward hips remain square to front),
stand tall and pull abdominals rmly in
• Seated – Feet parallel, hip width apart, sit tall and pull abdominals
tightly in
• Lying down – Always ensure back to bench and abdominals
tightly pulled in
• Ensure joints remain soft (not locked out) and movements are
carried out in a smooth and continuous way. (Each repetition
should take you approximately a slow count of 4 to do)
• Avoid using ‘momentum’ and instead focus on the muscles you are
working - throwing weights with poor technique increases the risk
of injury and reduces training benets
• Use full range of movement for each repetition performed
• Do not hold breath whilst training, instead exhale on the hardest
phase of the exercise and inhale on the easier phase eg) Bicep Curl
– exhale as you curl dumbell towards shoulder and inhale as you
return the weight to the start position
Choosing your weights
Start with a weight you can perform 12 repetitions without crossing the line from ‘challenged’ to ‘struggle’. If you cannot maintain
correct technique, the weight is too heavy!
Gradually increase the weight as you become stronger and more practiced.
Training for increased muscle size
• Keep your sets between 8 – 12 repetitions
• Repeat each individual exercise 2 or 3 times increasing
weight slightly and decreasing repetitions ie. 1st set 12
repetitions, 2nd set 10 repetitions, 3rd set 8 repetitions
• Rest for 1 minute between sets
Training for shape/denition
• Sets should be 12 – 15 repetitions
• Repeat each individual exercise 1 or 2 times with sets of
between 12 - 15 repetitions
• Rest for 1 minute between sets
Please see the accompanying wallchart for guidelines on how to perform specic exercises
!
13
your warranty
This product is supplied with a standard warranty as follows:
•
Lifetime frame
•
12 month other parts
•
12 months labour
This product is warranted for use in a home, personal, family or household environment
Please Note: Warranty details may vary from one market area to another
Warranty Terms
York Barbell (U.K.) Ltd. warrants that the Product you have purchased from an authorised York reseller is free from defects in materials and
workmanship. The Warranty is valid subject to normal and reasonable use in the environment as described above, and correct assembly of
the product during the warranty period. The warranty period extends to the original purchaser only. It is not transferable to anyone who
subsequently purchases the Product from you.
The warranty excludes normal wear and tear on parts.
Your sales receipt, showing the date of purchase of the product, is your proof of the date of purchase.
This warranty becomes valid only if the Product is assembled / installed according to the instructions / directions included with the product.
This warranty does not extend to any product that has been damaged or rendered defective: (a) as a result of accident, misuse, abuse or lack
of reasonable care; (b) by the use of parts not manufactured by York Barbell or sold by York Barbell; (c) by modication of the product; (d) as a
result of service by anyone else other than York Barbell or an authorised York Barbell warranty service provider.
During the warranty period York Barbell will at no additional charge provide replacement part(s) or repair the product (at York Barbell’s option)
if it becomes defective, malfunctions or otherwise fails to conform with this warranty under normal, non-commercial, personal, family or
household use. In repairing the product, York Barbell may replace defective parts or at the option of York Barbell, use serviceable used parts
that are equivalent to new parts in performance. All exchanged parts and products replaced under this warranty will become the property of
York Barbell. York Barbell reserves the right to change manufacturers of any part to cover any existing warranty.
If the product must be returned, you must return the Product or defective part to York Barbell in its original container (or equivalent) with
Proof of Purchase. Any evidence of alteration, erasing or forgery of proof of purchase documents will be cause to void this warranty. You
must prepay any shipping charges and you are responsible for insuring any product or part that is returned. Should any product submitted
for warranty service be found to be ineligible, an estimate of repair cost will be furnished and the repair will be made if requested, upon
York Barbell’s receipt of payment or acceptable arrangement of payment. Under no circumstances will returns be accepted without return
authorisation by our Customer Service department.
To obtain warranty service you must and provide the following information:
Name of Product, Product Code, Batch No, Date Purchased, and Nature of fault or part number required.
Neither dealer of this product nor any retail establishment selling this product has any authority to make any warranties or to promise
remedies in addition to, or inconsistent with, those stated above. This warranty does not aect your statutory rights.
Please note that warranty terms may vary from one market area to another
14
15
exploded parts
39
32
8
41
17
32
39
34
33
45
34
38
38
1
21
27
3
30
19
26
26
28
23
4
40
55
48
52
25
28
49
56
53
27
54
47
45
33
54
50
26
33
26
28
27
51
41
25
13
26
40
26 28
28
26
40
13
25
26
19
41
26 28
13
26 40
29
15
33
35
44
5
36
38
5
44
38
2
35
33
21
27
24
45
33
33
54
47
56
53
27
54
28
51
27
26
26
50
28
48
55
49
52
25
22
22
27
27
43
28
26
37
11
37
12
10
37
37
26
18
26
31
46
22
6
27
27
22
27
7
37
9
39
32
8
42
20
26
34
26
28
42
39
32
30
16
parts list
16
Item
No.
Qty. Part No. Description
1 1 45039-01 Front stabilizer
2 1 45039-02 Rear stabilizer
3 1 45039-03 Front leg
4 1 45039-04 Main tube
5 2 45039-05 Bar holder
6 1 45039-06 Left mount tube (rear upholstery)
7 1 45039-07 Right mount tube (rear upholstery)
8 2 45039-08 Mount tube (foam rollers)
9 1 45039-09 Rear upholstery
10 1 45039-10 Seat upholstery
11 1 45039-11 Left mount tube (seat upholstery)
12 1 45039-12 Right mount tube (seat upholstery)
13 2 45039-13 Main upright
14 1 45039-14 Upright mount assembly
15 1 45039-15 Support tube
16 1 45039-16 Leg mount assembly
17 1 45039-17 Leg pivot assembly
18 2 45039-18 Hex head bolt (M10*120mm)
19 2 45039-19 Hex head bolt (M10*60mm)
20 1 45039-20 Hex head bolt (M10*65mm)
21 2 45039-21 Hex head bolt (M8*18mm)
22 8 45039-22 Allen head bolt (M8*45mm)
23 1 45039-23 Rectangular head bolt (M10*55mm)
24 1 45039-24 Carriage bolt (M10*85mm)
25 6 45039-25 Carriage bolt (M10*60mm)
26 20 45039-26 Washer (M10)
27 14 45039-27 Washer (M8)
28 10 45039-28 Nyloc nut (M10)
29 1 45039-29 Pull pin [L] (M10*31mm)
30 2 45039-30 Pull pin [L] (M10*60mm)
31 1 45039-31 Pull pin [L] (M10*89mm)
32 4 45039-32 Round internal end cap (19mm-1.5t)
33 8 45039-33 Round internal end cap (25mm-1.5t)
34 3 45039-34 Square internal end cap (38mm-1.5t)
35 2 45039-35 Square internal end cap (40mm-1.5t)
36 1 45039-36 Rectangular internal end cap (20*40mm-2t)
37 8 45039-37 Rectangular internal end cap (26*13mm-2t)
38 4 45039-38 Round external end cap (ID38mm)
39 4 45039-39 Foam roller
40 4 45039-40 Handwheel [female] (M10)
Item
No.
Qty. Part No. Description
41 3 45039-41 Round taper external end cap (ID25mm)
42 2 45039-42 Bolt cap (17mm)
43 1 45039-43 Sleeve (45mm-1.5t)
44 2 45039-44 Tube guard
45 3 45039-45 Spring Lock (25mm)
46 1 45039-46 Bush (M10*51mm)
47 2 45039-47 Flye arm
48 2 45039-48 Flye handle
49 2 45039-49 Pivot bracket
50 2 45039-50 Hex head bolt (M10*125mm)
51 2 45039-51 Hex head bolt (M8*70mm)
52 2 45039-52 Allen head bolt (M10*45mm)
53 2 45039-53 Nyloc nut (M8)
54 4 45039-54 Round internal end cap (38mm-1.5t)
55 2 45039-55 Handle (ID25*130mm)
56 2 45039-56 Sleeve (M8*20mm)
57 2 45039-57 Spanner (13 & 17mm)
58 1 45039-58 Allen key (6mm)
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