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MULTI-PURPOSE
BENCH
FM-504 / fm-tn504
Assembly Manual
CAP Barbell, Inc.
10820 Westpark
Houston, TX 77042
Ph (877)-227-0955
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TABLE OF CONTENTS
WARNING DECAL PLACEMENT………………………………………………..……2
BENCH OVERVIEW & DIMENSIONS ……………………………………………..….3
BEFORE YOU BEGIN/PRECAUTIONS…………………………………………..……4
EXPLODED VIEW……………………………………………………………..…….5
PARTS LIST…………………………………………………………………..…….6
ASSEMBLY………………………………………………………………….….…..8
EXERCISE GUIDELINES…………………………………………………………...11
MANUFACTURERS WARRANTY……………………………………………………13
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached
in the center of this manual. Remove the PART IDENTIFICATION CHART and PART
LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The decals shown here have been placed on
the weight bench. If the decal is missing or
Illegible, please call toll-free 877-227-0955,
Monday through Friday 9 a.m. until 4 p.m.
Central Time, and order a free replacement
Decal. Apply the decal in the location shown.
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Thank you for selecting your CAP Strength
product. This bench will help you build and tone
major muscle groups in the body. Please read
this manual carefully before using your bench.
please look at diagram below to
get familiar will your new bench.
For your benefit, read this manual carefully
before using the product. If you have
questions after
reading this manual, call 877-227-0955. To help
assist you, please note the product model
number before calling. The model number is
FM-504 or FM-TN504
Before reading further, please look at the
drawing below and familiarize yourself with the
parts that are labeled.
TOOLS NEEDED
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.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, see the PART
IDENTIFICATION CHART.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• As you assemble this product, make sure all
parts are oriented as shown in the drawings.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
The following tools (not included) may be
required for assembly:
• Two adjustable wrenches
• One hammer
• One standard screwdriver
• One Phillips screwdriver
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.
ASSEMBLED DIMENSIONS:
Height: 40.2 in. / 102 cm
Width: 25.6 in. / 65 cm
Depth: 49.2 in. / 125 cm
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important
precautions before using this product.
1. Read all instructions in this manual and all
warnings on the bench before using. Use
this product only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of this product adequately
informed of all precautions.
3. This bench is intended for home use only.
Do not use this bench in any commercial,
rental, or institutional setting.
4. Keep this bench indoors, away from
moisture and dust. Place the 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 bench to
mount, dismount, and use the bench.
5. Inspect and properly tighten all parts
regularly. Replace any worn parts
immediately.
6. Keep children under the age of 12 and pets
away from this bench at all times.
7. Keep hands and feet away from moving
parts.
8. Always wear athletic shoes for foot
protection while exercising.
9. This bench is designed to support a
maximum weight capacity of 300 lbs
including user.
10. If you feel pain or dizziness at any time
while exercising, stop immediately and
begin cooling down.
11. Before each use make sure that the incline
support (7) is placed securely within the
brockets on the back support frame (2).
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. Cap Barbell assumes no responsibility for personal
injury or property damage sustained by or through the use of this product.
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EXPLODED DIAGRAM
6
PART LIST
No.
Part No.
Description
Qty.
Pre.-assembled
No.
Part No.
Description
Qty.
Pre.-assembled
1
PFM504-01
Center Support Frame
1
No
20
PFM504-20
M8 x 80mm Bolts
4
No
2
PFM504-02
Back Support Frame
1
No
21
PFM504-21
M8 x 45mm Bolts
5
No
3
PFM504-03
Front Vertical Frame
1
No
22
PFM504-22
M8 x 20mm Bolts
3
No
4
PFM504-04
Front Stabilizer
1
No
23
PFM504-23
M8 x 15mm Bolts
2
No
5
PFM504-05
Rear Stabilizer
1
No
24
PFM2240-23
M6 x 15mm Screw
1
No
6
PFM504-06
Backrest Supports
2
No
25
PRK3E-04
M12 Nylon Locknut
1
No
7
PFM504-07
Incline Support
1
No
26
PFMS80-27
M10 Nylon Locknut
1
No
8
PFM504-08
Foam Tube
1
No
27
PFMS80-16
M8 Nylon Locknuts
9
No
9
PFM504-09
Cross Tube
1
No
28
PRK3E-05
M12 Washers
2
No
10
PFM504-10
Long Dumbbell Pothooks
2
No
29
PFMS80-28
M10 Washers
2
No
11
PFM504-11
Short Dumbbell Pothooks
2
No
30
PFMS80-15
M8 Washers
25
No
12
PFM504-12
Knob
1
No
31
PFM504-24
L-shaped Lock Pin
1
No
13
PFM504-13
Seat
1
No
32
PFMG3007-01
30x70mm Rubber End Caps
2
No
14
PFM504-14
Backrest Board
1
No
33
PFMG3251-22
30x70mm Inner Caps
2
No
15
PFM504-15
Foam Rolls
4
No
34
PFM504-25
U-shaped Sleeves
2
No
16
PFM504-16
Foam Grips
2
No
35
PFM2240-32
25mm Square Inner Caps
2
Yes
17
PFM504-17
M12 x 180mm Bolt
1
No
36
PFM504-26
25mm Round Inner Caps
4
No
18
PFM504-18
M10 x 90mm Bolt
1
No
37
PFM504-27
Rubber Bumper
1
Yes
19
PFM504-19
M8 x 90mm Bolts
2
No
7
8
ASSEMBLY INSTRUCTION:
STEP 1:
A.) Push two Inner Caps (#33) into the Front Stabilizer (#4). Push two Rubber End Caps
(#32) into the Rear Stabilizer (#5).
B.) Attach a U-shaped Sleeve (#34) onto the bracket on the Front Stabilizer (#4). Make
sure the opening on the Sleeve is facing towards the front. Attach the Front Stabilizer
to the Front Vertical Frame (#3). Secure it with two M8 x 80mm Bolts (#20), four M 8
Washers (#30), and two M8 Nylon Locknuts (#27).
C.) Attach one U-shaped Sleeve (#34) to the bracket on the Rear Stabilizer (#5). Attach
the Back Support Frame (#2) to the Rear Stabilizer (#5). Secure it with two M8 x
80mm Bolts (#20), four M8 Washers (#30), and two M8 Nylon Locknuts (#27).
D.) Connect the Center Support Frame (#1) to the Back Support Frame (#2). Secure the
Lower hole with three M8 x 20mm Bolts (#22), six M8 Washers (#30), and three M8
Nylon Locknuts (#27).
E.) Connect the Center Support Frame (#1) to the Front Vertical Frame (#3). Secure the
lower hole with one M10 x 90mm Bolt (#18), two M10 Washers (#29), and one M10
Nylon Locknut (#26). Insert a L-shaped Lock Pin (#31) through the upper hole to lock
the Front Vertical Frame in position. Remove the Pin when folding the bench for
storage.
9
STEP 2:
A.) Push two Square Inner Caps (#35) into the Backrest Support (#6). Push
one M6 x 15mm Screw (#24) and Rubber Bumper (#37) into the Incline Support (#7).
Attach the Incline Support (#7) in between the two Backrest Supports (#6).
B.) Attach the Pivot of the Backrest Supports (#6) to the Pivot on the Center
Support Frame (#1). Secure them with one M12 x 180mm Bolt (#17), two M12
Washers (#28), and one M12 Nylon Locknut (#25).
C.) Attach two Long Dumbbell Pothook (#10) and Short Dumbbell Pothook (#11) to
the Back Support Frame (#2). Secure them with two M8 x 90mm Bolts (#19), four
M8 Washers (#30), and two M8 Nylon Locknuts (#27).
10
STEP 3:
A.) Place the Seat (#13) onto the Center Support Frame (#1). Secure it to the Center
Support – Frame (#1) with two M8 x15mm Bolts (#23) and M8 Washers (#30). Secure
the Seat to the Center Support Frame with one M8 x 45mm Bolt (#21) and M8 Washer
(#30).
B.) Place the Backrest Board (#14) onto the Backrest Supports (#6). Secure it with four
M8 x 45mm Bolts (#21) and M8 Washers (#30).
C.) Attach the Cross Tube (#9) to the Front Vertical Frame (#3). Use a Knob (#12) to
secure the Tube at selected hole. Push two Foam Rolls (#15) onto the Cross Tube.
D.) Insert the Foam Tube (#8) halfway through the hole on the Front Vertical Frame (#3).
Push two Foam Rolls (#15) onto the Tube.
E.) Lubricate the inside of the Foam Grips (#16) with water. Slide the Foam Grips onto
the Foam Tube (#8) from both sides. 12
11
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
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 resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance 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
resistance.
Toning
You can tone your muscles by pushing 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 to20 repetitions as possible without
discomfort. Rest for1 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
Cross training is an efficient way to get a complete
and well-balanced fitness program. An example of a
balanced program is:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such
as running on a treadmill or riding on an
exercise cycle or an elliptical exerciser, on
Tuesday and Thursday.
•Rest from both strength training and
aerobic exercise for at least one full day each
week to give your body time to regenerate.
The combination of strength training and
aerobic exercise will reshape and strengthen
your body, plus develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
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 pro- gram. 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
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.
12
WORKING OUT
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. See the muscle chart below to
find the names of the muscles.
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.
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.
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 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.
List the date, the exercises performed, the
resistance 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.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
13
MANUFACTURER’S WARRANTY
This warranty covers your CAP Strength product against defects in materials and
workmanship when used for the intended purpose under normal use and conditions,
provided that the product receives normal maintenance and care. This warranty lasts for:
1 year on all steel parts; 90 days on other parts; 30 days on vinyl cushions. All of these
are for the original owner only. This warranty is not valid in cases where this product is
used commercially.
CAP Strength will provide a replacement part at no charge for any part found defective in
materials or workmanship during the specified warranty period. Under no circumstances
will the manufacturer be responsible for damages or failures that occur as a result of
improper assembly or failure to operate the product correctly. This warranty does not
cover misuse, neglect, accident, alterations or repairs made by an unauthorized service
representative.
ARBITRATION
Use of this product creates an agreement between CAP Strength, Inc. and User of
Product to resolve all disputes, claims, or controversies whatsoever arising from or
relating to this product, including the validity of this arbitration clause, by binding
arbitration pursuant to Section 2 of the Federal Arbitration Act. Maximum judgment for all
causes of action shall be limited to $10,000. The parties agree and understand that by
using this product they choose arbitration instead of litigation to resolve disputes. If
Buyer(s) choose not to enter into this agreement, they may return unused product for full
refund.
※Warranty does not apply outside the continental united states.
Printed in China CAP Barbell Inc.
Missing a Part or Need Assembly Assistance?
Do Not RETURN to Store.
Call our Service Line:
1-877-227-0955
