Bowflex ElitePlus Removing the Bench, Flat Bench, Incline Bench, Leg Extension, Free-Sliding Seat

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How to Use Your Machine

 

 

 

 

 

 

The Workout Bench

1) Lock the Seat and Bench into the flat position.

Your Bowflex® Elite™ home gym has a number of seat

2) Remove all Power Rod® resistance and then

bind the Power Rods® with the rod binding strap.

and bench positions: flat bench forward, flat bench back,

 

 

 

45° incline and free-sliding seat extension.

3) Ensure that the Leg Extension Lock-out Pin is

To adjust the seat, pull out the Seat Rail Knob, then

installed. (Refer to page A-9 for instructions.)

slide the seat to one of the three locking holes on the

4) Remove the Seat Rail Knob from the seat rail.

Seat Rail.

5) Tilt the bench toward the Power Rods®.

Release the Seat Rail Knob to secure when finished.

 

 

 

Removing the Bench:

6) While holding the Rear Leg with one hand,

disengage the seat Rail Pull Pin to allow the Rear

 

 

 

The Bench easily attaches and releases from the Seat. To

Leg to fold against the Seat Rail. (See figure 8b on

attach the Bench, insert the half hinge on the end of the

page A-7.)

Bench into the half hinge on the seat. To remove the

7) Secure the bench by inserting the Seat Rail

Bench, lift up on the long portion and pull away from

Knob into the hole in the side of the Seat Rail

seat.

 

Bracket.

 

 

 

 

 

 

 

Flat Bench:

 

 

Maintenance and Care of Your

The Flat bench position is used for

 

 

Bowflex® Elite™ Home Gym

most exercises. You may lock the bench

 

 

Inspect your machine for any worn

into a Back (closest to Power Rods®) or

 

 

 

 

or loose components prior to use.

Forward (furthest from Power Rods®)

 

 

 

 

Tighten or replace any worn or loose

position to accommodate height/reach

 

 

 

 

components prior to use. Pay close

needs.

 

 

 

 

attention to cables, or belts and their

 

 

 

 

45° Incline Bench:

 

 

connections.

Start with a flat bench, following the

 

 

Clean the bench with a non-abrasive

above instructions to release and move

 

 

household cleanser after each use. This

the seat and bench. Lift the bench while

 

 

will keep it looking new. Do not use

sliding the seat toward the Power Rods®

 

 

automotive cleaner, which can make the

until the bench back is resting against

 

 

bench too “slick.”

the Lat Tower.

 

 

Review all warning notices. The

 

 

 

 

Leg Extension:

 

 

safety and integrity designed into a

 

 

machine can only be maintained when

Refer to page A-12 of the Assembly

 

 

 

 

the equipment is regularly examined

 

 

Manual for instructions on installing the Leg Extension

 

for damage and repaired. It is the sole responsibility

Seat.

of the owner to ensure that regular maintenance is

 

 

 

Free-Sliding Seat:

performed. Worn or damaged components shall be

Remove the Bench, pull out the Seat Rail Knob, give it

replaced immediately or the equipment removed from

service until the repair is made. Only manufacturer

half a turn and release to place the Seat in a “free sliding”

supplied components shall be used to maintain/repair

position for Aerobic Rowing.

the equipment.

 

 

 

Storing Your Bowflex® Elite™ Home Gym

If you have any questions regarding your Bowflex®

 

 

 

Elite™ home gym, please call our Customer Service

Folding your Bowflex® Elite™ home gym for storage is

Department at 1-800-605-3369 or by mail at:

easy.

1400 N.E. 136th Ave., Vancouver, WA 98684.

 

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Contents Bowflex Elite Home Gym Get to Know Your Machine Before You AssembleBasic Assembly Principles Parts ListAccessory List Hardware ListHardware Guide Tools You Will NeedAssembly Guide Completely tighten hardware installed during StepAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Leg Assembly can move freely Attach the Rear Leg to the Seat RailSeat Rail Pull Pin Do not over-tighten hardware from StepAttach the Seat Rail to the Main Assembly Do not over-tighten the hardware from StepAttach the Leg Extension Pivot Tube 10aCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the LowerFrom Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Completely tighten hardware installed during Steps 19 Attach the Faceplate Back PanelsTighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepAttach the Bench to the Seat Assembly Route the Rod CablesRoute the Lat Cables Route the Leg CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Removing the Bench Flat BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Men Measure Chest, abdomen, and thighSkinfold Measurements AbdomenSuprailium ThighUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Starting body-fat percentageDetermining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekExercise Log BenchPressDefine Your Goals Design Your Own Program Variables are as followsWorking Out Warming UpCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg ExtensionFront Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles workedScapular Protraction elbows stabilized Scapular DepressionRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles workedLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles workedStraddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles workedCross Triceps Extension Lying 45Triceps Extension Elbow ExtensionSeated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles workedSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles workedStanding Wrist Extension Rope Pushdown Elbow Extension Muscles workedResisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles workedSeated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Leg Extension Lying Leg ExtensionAnkle Eversion Ankle InversionStanding Hip Extension knee flexed Standing Hip Extension knee stabilizedStanding Hip Abduction Seated Hip AdductionSeated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles workedMuscle Chart Warranty Information What Does This Warranty Cover?Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here
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