User Manual

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head. With a controlled motion and without moving your upper arms, lower palms to your ears.

Pause, then raise them back up to start position. Do this several times and switch stance.

5) Close grip incline FITBENCH FLEX pushup: Get into a plank position on one of the long

sides of the FITBENCH FLEX, so your body is perpendicular to the FITBENCH FLEX. Position

your hands so they are very close together placing your palms on the top. Keeping your elbows

close to your body, perform a pushup in a fluid motion. Remember to engage your core and

keep your hips in-line with the rest of your body.

Back Exercises

1) Standing rear lateral raise: Grab a set of dumbbells (heavy/medium weight). Feet should be

shoulder-width apart with a bend at the waist, so torso is parallel to the floor. Let weights hang

down with palms facing in and a slight bend in the elbows. Keeping the same bend in arms,

raise both weights so forearms are parallel with the floor. Pinch your shoulder blades together.

Pause, and then slowly lower weights back down to starting position. Remember to engage

your core on this exercise.

2) Standing supported single arm kettlebell row: Raise FITBENCH FLEX top 1 or 2

positions up. Grab a kettlebell and stand behind raised top end. Hold kettlebell in right hand

with palms facing in (other grips can be used to reach different muscle groups). Place your left

hand on the FITBENCH FLEX top in front of you and bend at the hips. Let the kettlebell hang at

arm’s length. Keep your elbow next to your side as you row the weight to the side of your torso.

Pause and then slowly lower to starting position.

• Increased difficulty: Perform this same exercise not supporting yourself on the

FITBENCH FLEX top, but rather locking core and resting the arm not being used on

thigh. This exercise can be increased even more by raising one leg behind so it is in line

with upper body and doing the same row exercise.

3) Inclined FITBENCH FLEX reverse fly: Raise FITBENCH FLEX top to 45-degrees. Grab

dumbbells (medium/light weight) and lay face down on FITBENCH FLEX top. Your entire body

should be at the same angle, from your heels to your neck. Hang dumbbells straight down from

shoulders with palms facing the rear (can also be done with palms facing in). Engage your core

and raise your arms straight out to your sides until they are in line with your body. Pause, then

slowly return to the starting position.

4) Superman rows: While lying face down on the FITBENCH FLEX flat top, position body so

toes are pointed straight out and slightly elevated. Arms are straight out in front of head, palms

facing each other. Lift chest off of the top so just belly is touching the top. Pull arms straight

back,