User Manual

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH

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You will engage your core and legs more the steeper it is, as well as activate

different muscle groups in the chest and shoulders. Try all of these variations at

different angles of the bench.

9) Incline FITBENCH FLEX dumbbell chest fly: Raise the FITBENCH FLEX top up to 45-

degrees (choose slot position 1, 2, or 3 – the higher you go, the more difficult). Grab a pair of

dumbbells (medium/heavy weight). Lie on your back with your feet on the ground slightly wider

than shoulder-width. Engage your quadriceps and your core to lock your body to the top of the

FITBENCH FLEX. Press dumbbells in the up position with your palms facing toward each other

and dumbbells above shoulders. Instead of lowering dumbbells to your chest, lower the

dumbbells with a slight bend in your elbow and pull your arms apart until your dumbbells are

shoulder height. Pause, then raise the dumbbells back to the starting position (pretend you are

hugging a tree when going back to the starting position).

10) Kettlebell FITBENCH FLEX pullover: Grab a kettlebell (light or heavy). With a flat top on

the FITBENCH FLEX, lay on the FITBNECH with your body perpendicular to the FITBENCH

FLEX with just your shoulders/upper back on the top, with your knees at a 90-degree angle and

your feet on the floor. (note that only your shoulders and upper back will be on the bench top)

Hold the kettlebell with both hands on the handle. Press the kettlebell up so it is above your

shoulders with arms straight. Lower the kettlebell by bending arms at the elbows and lower until

your hands are at the crown of your head. Pause, then press back to starting position with a

slight bend in your elbows.

11) Slam ball over-head slam: Grab the slam ball from the FITBENCH FLEX. From a

standing position with feet at shoulder width, raise the slam ball above your head and slam the

ball down onto the floor with a fierce throw. Remember to engage your core and bend at the

knees to get as much velocity on the slam ball as possible. Grab the ball, raise it to the starting

position, and repeat.

12) Standing resistance band press up: Grab one of the resistance bands and attach it to

one of the anchor points on the slam ball side of the FITBENCH FLEX. Stand a few feet away

with your back facing the FITBENCH FLEX. Grabbing the resistance band by the handles,

press the band up and out. Pause, then return to the starting position and repeat.

Arm Exercises

Biceps

1) Standing bicep curl: Grab a pair of dumbbells from the FITBENCH FLEX (medium/light

weight). While standing with core engaged and feet shoulder-width apart, let dumbbells hang at

arm’s length next to your sides, with palms facing forward. Without moving your upper arms,

bend your elbows, and curl the dumbbells, keeping them close to your shoulders. Pause, then