Model No. HGBE8991.1
Serial No.
Write the serial number in the
space above for reference.
USER’S MANUAL
Serial Number Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if a part is
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT DIRECTLY.
CALL TOLL-FREE:
1-888-553-1333
Mon.–Fri., 6 a.m.–6 p.m. MST
ON THE WEB:
www.proformservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Visit our website at
www.proform.com
new products, prizes,
fitness tips, and much more!
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decal shown here has
been placed on the weight
bench in the indicated
location. If the decal is
missing or illegible, please
call the toll-free telephone
number on the front cover
of this manual and order a
free replacement decal.
Apply the decal in the
location shown.
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
1. Read all instructions in this manual and all
warnings on the weight bench before using
the weight bench. Use the weight bench only
as described in this manual.
5. Keep children under 12 and pets away from
the weight bench at all times.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
7. Make sure the adjustment knobs are fully
engaged into the adjustment brackets before
using the weight bench.
3. The weight bench is intended for home use
only. Do not use the weight bench in a commercial, rental, or institutional setting.
8. Always wear athletic shoes for foot protection while exercising.
4. Keep the weight bench indoors, away from
moisture and dust. Place the weight bench
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench to mount, dismount, and use the
weight bench.
9. The weight bench is designed to support a
maximum user weight of 250 pounds and a
maximum of 210 pounds of weights.
10. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
WARNING:
Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile EXECUTIVE BY
PROFORM® weight bench. The weight bench is
designed to help you develop the major muscle groups
of the upper body. Whether your goal is a shapely figure, an increase in muscle size and strength, or a
healthier cardiovascular system, the weight bench will
help you achieve the specific results you want.
model number and serial number before calling. The
model number is HGBE8991.1. The serial number can
be found on a decal attached to the weight bench (see
the front cover of this manual).
To avoid a registration fee for any service needed
under warranty, you must register the weight
bench at www.proformservice.com/registration.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
reading this manual, see the front cover of this manual. To help us assist you, please note the product
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Seat
Backrest
Wheel
Adjustment Bracket
Bench Frame
4
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number
in parentheses below each part is the key number of the part from the PART LIST on
page 14 of this manual. Important: Some parts may have been pre-assembled for
shipping purposes. If you cannot find a part in the parts bags, check to see if it
has been pre-assembled.
M6 x 16mm Screw (17)
M10 Washer (22)
M6 x 38mm Screw (21)
M10 x 44mm Bolt (15)
M10 x 46mm Button Bolt (18)
M10 Nylon Locknut (20)
M6 x 63mm Screw (19)
M10 x 64mm Carriage Bolt (16)
5
M10 x 231mm Hex Bolt (14)
M6 Washer (23)
ASSEMBLY
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
To hire an authorized service technician to
assemble the weight system, call toll-free
1-800-445-2480.
In addition to the included allen wrench, assembly requires the following tools (not included):
• Two adjustable wrenches
Before beginning assembly, carefully read the
following information and instructions:
• One rubber mallet
• Assembly requires two people.
• Lubricant, such as grease or petroleum jelly.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1. Before beginning, make sure that you understand the information in the box above. Note:
Some parts described in the assembly steps
may be pre-assembled.
1
10
16
1
Press a 50mm Square Inner Cap (10) into each
end of the Rear Stabilizer (1).
20
10
Attach the Rear Stabilizer (1) to the indicated end
of the Bench Frame (2) with two M10 x 64mm
Carriage Bolts (16) and two M10 Nylon Locknuts
(20).
2
20
2. Press a 50mm Square Inner Cap (10) into each
end of the Front Stabilizer (3).
2
2
Attach the two Wheels (13) to the brackets on the
Front Stabilizer (3) with two M10 x 46mm Bolts
(18) and two M10 Nylon Locknuts (20).
10
20
Attach the Front Stabilizer (3) to the indicated end
of the Bench Frame (2) with two M10 x 64mm
Carriage Bolts (16) and two M10 Nylon Locknuts
(20).
3
18
13
20
10
16
18
6
13
3. Press a 50mm Thick Square Inner Cap (11) into
each end of the Seat Frame (4).
3
Wide
End
Orient the Seat (7) as shown. Attach the Seat to
the Seat Frame (4) with two M6 x 16mm Screws
(17), an M6 x 63mm Screw (19), and an M6
Washer (23).
7
11
4
11
23
17
4. Press two 1” Square Inner Caps (12) into each
Backrest Frame (6).
4
12
Orient the Backrest Frames (6) exactly as shown.
Attach the Adjustment Bracket (5) to the Backrest
Frames with four M10 x 44mm Bolts (15) and
four M10 Nylon Locknuts (20).
19
6
15
6
12
20
20
5. Orient the Backrest (8) as shown. Attach the
Backrest to the Backrest Frames (6) with four M6
x 38mm Screws (21) and four M6 Washers (23).
Note: If the holes in the Backrest Frames do not
line up with the holes in the Backrest, go back to
assembly step 4, loosen the M10 Nylon Locknuts
(20), adjust the positions of the Backrest Frames,
and then retighten the Nylon Locknuts.
5
5
8
6
6
23
Wide
End
21
23
23
21
23
21
21
7
6. Refer to the inset drawing. Pull out the indicated Adjustment Knob (9) as far as possible. Tip
the Seat (7) toward the Knob, and insert the Seat
Frame (4) between the two tubes of the Bench
Frame (2) as shown. Make sure that the pin on
the Seat Frame is under the right tube. Next,
slide the Seat Frame forward until the indicated
hole is aligned with the small tube on the Bench
Frame. Then, release the Adjustment Knob so
that it engages one of the adjustment holes in the
Seat Frame.
6
22
20
22
6
14
4
5
9
Lubricate
Next, pull out the other Adjustment Knob (9) as
far as possible. Insert the Adjustment Bracket (5)
between the two tubes of the Bench Frame (2),
and then release the Adjustment Knob so that it
engages one of the middle adjustment holes in
the Adjustment Bracket.
2
7
Lubricate the M10 x 231mm Hex Bolt (14). Attach
the Backrest Frames (6) and the Seat Frame (4)
to the Bench Frame (2) with the Bolt, two M10
Washers (22), and an M10 Nylon Locknut (20).
Do not overtighten the Nylon Locknut; the
Seat Frame and the Backrest Frames must be
able to pivot easily.
9
4
Hole
Tube
Pin
9
2
7. Make sure that all parts are properly tightened before you use the weight bench. The use of the remaining parts will be explained in ADJUSTMENTS, starting on the following page.
8
ADJUSTMENTS
The weight bench is designed to be used with the weight rack (HGBC5991/HGBM5991/HGBO5991) and set of
dumbbells (HGWT0591) included with the HIDDEN GROVE furniture. The steps below explain how the weight
bench can be adjusted. See EXERCISE GUIDELINES on page 11 for important exercise information.
Make sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts
immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not
use solvents.
ADJUSTING THE SEAT
7
To adjust the Seat (7), pull out the front Adjustment
Knob (9) as far as possible. Move the Seat to the
desired position, and then release the Adjustment
Knob so that it engages one of the adjustment holes
in the Seat Frame.
9
WARNING:
Make sure that the
Adjustment Knob (9) is fully inserted into an
adjustment hole in the Seat Frame (4) before
using the weight bench.
ADJUSTING THE BACKREST
8
The Backrest (8) can be used in a declined position,
a level position, or one of four inclined positions. To
adjust the Backrest, pull out the rear Adjustment Knob
(9) as far as possible. Move the Backrest to the
desired position, and then release the Adjustment
Knob so that it engages one of the adjustment holes
in the Adjustment Bracket.
9
WARNING:
Make sure that the
Adjustment Knob (9) is fully inserted into an
adjustment hole in the Adjustment Bracket (5)
before using the weight bench.
Adjustment
Holes
5
9
STORING THE WEIGHT BENCH
Uprights
To store the weight bench, place the Wheels (13) in
the base bracket on the weight rack included with the
HIDDEN GROVE furniture. Lift the Rear Stabilizer (1)
so that it rests between the uprights.
13
Base
Bracket
1
10
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets performed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong
before continuing. Remember that adequate rest and a
proper diet are important factors in any exercise program.
WARMING UP
The proper amount of weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight that is right
for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of weight.
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of weight 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
weight.
Weight Loss
To lose weight, use a low amount of weight 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
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced program is:
• Plan weight training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming, on Tuesday and Thursday.
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from session to session.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. 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. The ideal
resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
11
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 13 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the weight used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month. Remember, the key to
achieving the greatest results is to make exercise a
regular and enjoyable part of your everyday life.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
MUSCLE CHART
N
A.
B.
C.
D.
E.
F.
G.
H.
I.
J.
K.
L.
M.
N.
O.
P.
Q.
R.
S.
T.
U.
V.
W.
Sternomastoid (neck)
Pectoralis Major (chest)
Biceps (front of arm)
Obliques (waist)
Brachioradials (forearm)
Hip Flexors (upper thigh)
Abductor (outer thigh)
Quadriceps (front of thigh)
Sartorius (front of thigh)
Tibialis Anterior (front of calf)
Soleus (front of calf)
Rectus Abdominus (stomach)
Adductor (inner thigh)
Trapezius (upper back)
Rhomboideus (upper back)
Deltoid (shoulder)
Triceps (back of arm)
Latissimus Dorsi (mid back)
Spinae Erectors (lower back)
Gluteus Medius (hip)
Gluteus Maximus (buttocks)
Hamstring (back of leg)
Gastrocnemius (back of calf)
A
O
B
P
C
Q
D
R
E
S
F
L
G
T
M
H
U
I
V
J
W
K
12
EXERCISE
MONDAY
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
Date:
/
/
AEROBIC EXERCISE
TUESDAY
Date:
/
/
WEDNESDAY
EXERCISE
Date:
/
/
THURSDAY
AEROBIC EXERCISE
Date:
/
/
EXERCISE
FRIDAY
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts.
13
PART LIST—Model No. HGBE8991.1
Key No.
Qty.
1
2
3
4
5
6
7
8
9
10
11
12
1
1
1
1
1
2
1
1
2
4
2
4
Description
Key No. Qty.
Rear Stabilizer
Bench Frame
Front Stabilizer
Seat Frame
Adjustment Bracket
Backrest Frame
Seat
Backrest
Adjustment Knob
50mm Square Inner Cap
50mm Thick Square Inner Cap
1” Square Inner Cap
13
14
15
16
17
18
19
20
21
22
23
#
2
1
4
4
2
2
1
11
4
2
5
1
R0305A
Description
Wheel
M10 x 231mm Hex Bolt
M10 x 44mm Bolt
M10 x 64mm Carriage Bolt
M6 x 16mm Screw
M10 x 46mm Button Bolt
M6 x 63mm Screw
M10 Nylon Locknut
M6 x 38mm Screw
M10 Washer
M6 Washer
User’s Manual
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
14
EXPLODED DRAWING—Model No. HGBE8991.1
R0305A
8
6
12
15
6
22
20
23
7
23
23
11
12
22
21
23
21
14
21
4
20
16
10
20
5
23
17
9
20
11
19
1
10
9
20
2
20
10
3
18
13
20
16
10
15
18
13
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give
the following information when calling:
• The MODEL NUMBER of the product (HGBE8991.1)
• The NAME of the product (EXECUTIVE BY PROFORM weight bench)
• The SERIAL NUMBER of the product (see the front cover of this manual)
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING on pages 14 and 15 of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing
or repairing, at ICON's option, the product through one of its authorized service centers. All repairs for which
warranty claims are made must be pre-authorized by ICON. If the product is shipped to a service center,
freight charges to and from the service center will be the customer’s responsibility. For in-home service, the
customer will be responsible for a minimal trip charge. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or
repairs not provided by an ICON authorized service center; products used for commercial or rental purposes;
or products used as store display models. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection
with the use or performance of the product or damages with respect to any economic loss, loss of property,
loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other consequential
damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein.
Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation
may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 208610 R0305A
Printed in China © 2001 ICON IPs, Inc.