HOMCOM A91-179 Utility Weight Bench

Safety Information

To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench. HOMCOM assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

Warning

• It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precautions.
• Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.
• The weight bench is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the weight bench by someone responsible for their safety.
• Use the weight bench only as described in this manual.
• The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting.
• Keep the weight bench indoors, away from moisture and dust. Do not put the weight bench in a garage or covered patio, or near water.
• Place the weight bench on a level surface, with enough clearance around the weight bench to mount, dismount, and use the weight bench. To protect the floor or carpet from damage, place a mat under the weight bench.
• Inspect and properly tighten all parts each time the weight bench is used. Replace any worn parts immediately.
• Keep children under age 13 and pets away from the weight bench at all times.
• Keep hands and feet away from moving parts.
• Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the weight bench. Always wear athletic shoes for foot protection while using the weight bench.
• Over exercising may result in serious injury or death. If you feel faint, if you become short of breath, or if you experience pain while exercising, stop immediately and cool down.

Components - Parts

Thank you for selecting the HOMCOM UTILITY BENCH. The weight bench is designed to help you develop the major muscle groups of your upper body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight bench will help you to achieve the specific results you want.

For your benefit, read this manual carefully before you use the weight bench. If you have questions after reading this manual, please see the front cover of this manual.

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

The HOMCOM Utility Bench is a versatile piece of home fitness equipment designed for strength training. It features an adjustable backrest and seat, allowing users to perform various exercises. The bench has a sturdy frame with wheels for mobility and adjustment knobs for customizing angles. Its approximate dimensions are 4 ft. 11 in. (150 cm) in length and 2 ft. (60 cm) in width.

Diagrams illustrate various hardware components including M8 Washers, M12 Washers, M12 Locknuts, M8 x 15mm Screws, M8 x 60mm Screws, M12 x 100mm Bolts, and Stop Screws, each with their respective quantities and part numbers.

Assembly Instructions

Assembly requires two persons. Because of its weight and size, assemble the weight bench in the location where it will be used. Make sure that there is enough clearance to walk around the weight bench as you assemble it. Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you finish all assembly steps. In addition to the included tool(s), assembly requires two adjustable wrenches.

1. STEP 1: Orient the Base (2) and the Frame (1) as shown. Attach the Base (2) to the Frame (1) with two M8 x 60mm Screws (21) and two M8 Washers (18).
2. STEP 2: Orient the Backrest Frame (3) so that the welded tubes (A) are in the position shown. In addition, orient the Backrest Bracket (5) as shown. Attach the Backrest Bracket (5) to the Backrest Frame (3) with four M8 x 15mm Screws (13) and four M8 Washers (18); do not fully tighten the Screws yet.
3. STEP 3: Insert the end of the Backrest Bracket (5) into the Frame (1), and then attach the Backrest Frame (3) to the Frame with an M12 x 100mm Bolt (14), two M12 Washers (15), and an M12 Locknut (16) as shown. Do not overtighten the Locknut; the Backrest Frame must pivot freely. Tighten the M8 x 15mm Screws (13). Firmly tighten one of the Adjustment Knobs (9) into the Frame (1) and into one of the adjustment holes in the Backrest Bracket (5). Then, tighten one of the Stop Screws (17) into the end of the Backrest Bracket.
4. STEP 4: Attach the Backrest (4) to the Backrest Frame (3) with four M8 x 15mm Screws (13) and four M8 Washers (18); start all the Screws, and then tighten them. To avoid damaging the Backrest, tighten the Screws only until the Backrest does not move or feel loose. Note: To adjust the angle of the Backrest (4), see ADJUSTING THE BACKREST on page 8.
5. STEP 5: Orient the Seat Frame (6) so that the welded tubes (B) are in the position shown. In addition, orient the Seat Bracket (8) as shown. Attach the Seat Bracket (8) to the Seat Frame (6) with four M8 x 15mm Screws (13) and four M8 Washers (18); do not fully tighten the Screws yet.
6. STEP 6: Insert the end of the Seat Bracket (8) into the Frame (1), and then attach the Seat Frame (6) to the Frame with an M12 x 100mm Bolt (14), two M12 Washers (15), and an M12 Locknut (16) as shown. Do not overtighten the Locknut; the Seat Frame must pivot freely. Tighten the M8 x 15mm Screws (13). Firmly tighten the other Adjustment Knob (9) into the Frame (1) and into one of the adjustment holes in the Seat Bracket (8). Then, tighten the other Stop Screw (17) into the end of the Seat Bracket.
7. STEP 7: Attach the Seat (7) to the Seat Frame (6) with four M8 x 15mm Screws (13) and four M8 Washers (18); start all the Screws, and then tighten them. To avoid damaging the Seat, tighten the Screws only until the Seat does not move or feel loose. Note: To adjust the angle of the Seat (7), see ADJUSTING THE SEAT on page 8.

Make sure that all parts of the weight bench are properly tightened. Extra parts may be included. Place a mat under the weight bench to protect the floor.

Adjustment

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for several exercises.

Adjusting the Backrest

To adjust the angle of the Backrest (4), firmly hold the Backrest with one hand. With your other hand, turn the indicated Adjustment Knob (9) counterclockwise to loosen it, pull it outward, raise or lower the Backrest, and then insert the Adjustment Knob into one of the adjustment holes in the Backrest Bracket (5). Then, turn the Adjustment Knob clockwise to tighten it.

⚠️ WARNING: Always hold the Backrest (4) before pulling the Adjustment Knob (9); the Backrest can fall with great force.

Adjusting the Seat

To adjust the angle of the Seat (7), firmly hold the Seat with one hand. With your other hand, turn the indicated Adjustment Knob (9) counterclockwise to loosen it, pull it outward, raise or lower the Seat, and then insert the Adjustment Knob into one of the adjustment holes in the Seat Bracket (8). Then, turn the Adjustment Knob clockwise to tighten it.

⚠️ WARNING: Always hold the Seat (7) before pulling the Adjustment Knob (9); the Seat can fall with great force.

Exercise Guidelines

Four Types of Strength Workouts

Note: A "repetition" is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions.

• Muscle Building: Work your muscles near their maximum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individual exercise by changing the amount of resistance used or the number of repetitions or sets performed. Begin with 3 sets of 8 repetitions, resting 3 minutes between sets. Increase resistance when you can complete 3 sets of 12 repetitions without difficulty.
• Toning: Tone your muscles by working them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance.
• Weight Loss: To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.
• Cross Training: Combine strength training and aerobic exercise by following this program: Strength training on Monday, Wednesday, and Friday; 20 to 30 minutes of aerobic exercise on Tuesday and Thursday; and one full day of rest each week for regeneration.

Workout Guidelines

Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment to determine the appropriate length of time for each workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your body's signals. Follow each workout with at least one day of rest.

• Warming Up: Start with 5 to 10 minutes of stretching and light exercise. A warmup increases your body temperature, heart rate, and circulation in preparation for exercise.
• Working Out: Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. Vary the exercises from workout to workout to ensure a balanced and varied training routine.
• Cooling Down: Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

Exercise Form

Move through the full range of motion for each exercise and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.

Rest for a short period of time after each set:

• Muscle Building: Rest for three minutes after each set.
• Toning: Rest for one minute after each set.
• Weight Loss: Rest for 30 seconds after each set.

Staying Motivated

For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements once a month. To achieve good results, make exercise a regular and enjoyable part of your life.

Parts List

Exploded Parts Diagram

An exploded view diagram visually breaks down the entire weight bench assembly, showing all numbered parts in relation to each other for clarity. This diagram helps users identify and understand how each piece connects during the assembly process.

Warning Decal Placement

Diagrams indicate the placement of warning decals on the weight bench. These decals highlight areas where users should keep hands and fingers clear to avoid injury, particularly around moving parts. A general warning advises against misuse, stresses the importance of reading the manual, keeping children and pets away, and replacing damaged labels. The maximum user weight is stated as 300 pounds.