ProForm Home Gym PFBE11440 User Manual

Model No. PFBE1144.0  
Serial No.  
USER’S MANUAL  
Write the serial number in the  
space above for future reference.  
Serial Number Decal (Under Seat)  
QUESTIONS?  
As a manufacturer, we are com-  
mitted to providing complete  
customer satisfaction. If you  
have questions, or if a part is  
damaged or missing, PLEASE  
CONTACT OUR CUSTOMER  
SERVICE DEPARTMENT  
DIRECTLY.  
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1-888-533-1333  
Mon.–Fri., 6 a.m.–6 p.m. MST  
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Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
new products, prizes,  
fitness tips, and much more!  
 
IMPORTANT PRECAUTIONS  
WARNING:  
To reduce the risk of serious injury, read the following important precautions  
before using the exercise bench.  
1. Read all instructions in this manual and all  
warnings before using the exercise bench.  
Use the exercise bench only as described in  
this manual.  
7. Keep hands and feet away from moving parts.  
8. Wear appropriate clothes when exercising;  
do not wear loose clothes that could become  
caught on the exercise bench. Always tie  
back long hair to prevent it from becoming  
caught in moving parts or pulleys. Always  
wear athletic shoes for foot protection while  
exercising.  
2. It is the responsibility of the owner to ensure  
that all users of the exercise bench are ade-  
quately informed of all precautions.  
3. The exercise bench is intended for home use  
only. Do not use the exercise bench in any  
commercial, rental, or institutional setting.  
9. Always make sure the backrest bracket is  
fully engaged before using the backrest.  
4. Keep the exercise bench indoors, away from  
moisture and dust. Place the exercise 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 exer-  
cise bench to mount, dismount, and use the  
exercise bench.  
10. The exercise bench is designed to support a  
maximum user weight of 300 pounds.  
11. Use the exercise bench only with the includ-  
ed resistance or with the resistance included  
with a PROFORM Power Pak. The exercise  
bench is not designed to be used with  
weights.  
5. Make sure all parts are properly tightened  
each time the exercise bench is used.  
Replace any worn parts immediately.  
12. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
6
Keep children under 12 and pets away from  
the exercise bench at all times.  
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 PROFORM  
number is PFBE1144.0. The serial number can be  
COREMASTER exercise bench. The exercise bench is found on a decal attached to the exercise bench (see  
designed to develop the abdominal muscle group.  
Whether your goal is to tone your body, build dramatic  
muscle size and strength, or improve your cardiovas-  
cular system, the exercise bench will help you to  
achieve the specific results you want.  
the front cover of this manual for the location of the  
decal).  
To avoid a registration fee for any service needed  
under warranty, you must register the exercise  
For your benefit, read this manual carefully before  
using the exercise bench. If you have questions after Before reading further, please review the drawing  
reading this manual, please see the front cover of this  
manual. To help us assist you, note the product model  
number and serial number before calling. The model  
below and familiarize yourself with the parts that are  
labeled.  
Handle  
ASSEMBLED  
DIMENSIONS:  
Height: 45 in.  
Width: 23 in.  
Length: 55 in.  
Backrest Pad  
Seat  
Front Frame  
Backrest Pivot Frame  
4
 
ASSEMBLY  
As you assemble the weight bench, make sure all  
Make Things Easier for Yourself  
parts are oriented as shown in the drawings.  
Everything in this manual is designed to ensure  
that the weight bench can be assembled suc-  
cessfully by anyone. Most people find that by  
setting aside plenty of time, assembly will go  
smoothly.  
• For help identifying small parts, use the PART  
IDENTIFICATION CHART.  
The following tools (not included) may be  
required for assembly:  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
• Two adjustable wrenches  
• One rubber mallet  
Before beginning assembly, carefully read the  
following information and instructions:  
• One standard screwdriver  
• One Phillips screwdriver  
Assembly requires two persons.  
• Clear tape or masking tape, and soapy water.  
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.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
1.  
1
Before beginning, make sure you under-  
stand the information in the box above.  
Note: Some parts described in the assem-  
bly steps may be pre-assembled.  
1
25  
Press two Stabilizer Endcaps (17) onto the Front  
Stabilizer (4).  
17  
25  
4
Attach the Front Stabilizer (4) to the Front Frame  
(1) with two M8 x 70mm Button Bolts (25), two  
M8 Washers (34), and two M8 Nylon Locknuts  
(31). Do not tighten the Locknuts yet.  
34  
31  
17  
34  
2. Press two Stabilizer Endcaps (17) onto the Rear  
Stabilizer (3).  
2
17  
Attach the Rear Stabilizer (3) to the Rear Frame  
(2) with two M8 x 70mm Button Bolts (25), two  
M8 Washers (34), and two M8 Nylon Locknuts  
(31).  
25  
2
3
31  
34  
34  
Tighten the M8 Nylon Locknuts (31) used in  
steps 1 and 2.  
25  
17  
5
 
3. Attach the Seat Frame (5) inside of the Rear  
Frame (2) with two M4 x 16mm Self-tapping  
Screws (28) and two M4 Washers (23). Tighten  
two M6 x 16mm Screws (38), two M6 Lock  
Washers (39), and two M6 Washers (35) into the  
two Frames.  
3
7
26  
39  
Attach the Backrest Pivot Frame (6) to the Rear  
Frame (2) with the M10 x 148mm Button Bolt (26)  
and the M10 Nylon Locknut (30).  
6
30  
28  
35  
38  
23  
See the inset drawing. Attach the Long Pin (16)  
to the Backrest Pivot Frame (6) with an M4 x  
20mm Self-tapping Screw (27). Adjust the  
Backrest Frame (not shown) to the upright posi-  
tion and insert the Long Pin into the Backrest  
Pivot Frame and Rear Frame (2).  
38  
6
2
5
35  
39  
2
16  
27  
4. Slide the three Support Spacers (21) and two  
Middle Backrest Supports (10) onto the Backrest  
Frame (7) as shown. Make sure that the round  
holes in the Support Spacers are toward the  
back.  
4
21  
10  
21  
10  
21  
Back  
7
6
 
5. Attach the Top Backrest Support (9) and the  
Handle (8) to the Backrest Frame (7) with two M6  
x 27mm Flat Head Bolts (24), the Upper Bracket  
(36), and two M6 Nylon Locknuts (32). Note:  
Orient the Upper Bracket so that the top is  
flush with the top of the Backrest Frame.  
5
8
15  
24  
24  
Tighten each Handle Grip (15) into the Handle  
(8).  
22  
9
36  
15  
Remove the paper backing from the Backrest  
Pad (22), and press the Backrest Pad onto the  
Top Backrest Support (9). Note: The exercise  
bench can be used after 15 minutes. Use the  
exercise bench carefully for the first 24 hours  
while the Backrest Pad adhesive sets com-  
pletely.  
32  
7
6. Attach the Seat Support (13) to the Seat Frame  
(5) with two M8 x 25mm Flat Head Bolts (33) and  
two M8 Nylon Locknuts (31).  
6
14  
Remove the paper backing from the Seat Pad  
(14), and press the Seat Pad onto the Seat  
Support (13). Note: The exercise bench can be  
used after 15 minutes. Use the exercise bench  
carefully for the first 24 hours while the Seat  
Pad adhesive sets completely.  
33  
5
13  
31  
7. Make sure that all parts are properly tightened  
before you use the exercise bench.  
7
 
ADJUSTMENTS  
This section explains how to adjust the exercise bench. See the EXERCISE GUIDELINES on page 10 for impor-  
tant information about how to get the most benefit from your exercise program. Refer to the accompanying exer-  
cise guide to see the correct form for each exercise.  
Make sure all parts are properly tightened each time the exercise bench is used. Replace any worn parts imme-  
diately. The exercise bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use  
solvents.  
ADDING ADDITIONAL RESISTANCE  
Resistance Rods  
Additional resistance can be added to the exer-  
cise bench. To purchase more resistance, call the  
toll-free telephone number on the front cover of this  
manual and ask for model number PFMC0144 (resist-  
ance straps) or PFMC0344 (resistance rods).  
Cotter Pin  
Rod Pin  
7
To attach the resistance straps to the exercise bench,  
attach one strap to one of the hooks on the exercise  
bench with a weight clip. Attach the other end of the  
strap to a handle with a weight clip. Attach the other  
strap in the same manner.  
To attach the resistance rods to the exercise bench,  
fully insert the resistance rods into the Backrest (7),  
and secure them with the rod pin and the cotter pin.  
Hooks  
Weight Clip  
Resistance Strap  
Weight Clip  
Handle  
ADJUSTING THE BACKREST FRAME  
8
To change the position of the Backrest Frame (7),  
hold the Handle (8) with one hand and remove the  
Long Pin (16) from the Backrest Pivot Frame (6).  
Move the Backrest Frame to the desired position and  
reinsert the Long Pin into the Pivot Frame and Rear  
Frame (2).  
7
WARNING:  
Always make sure the  
Long Pin (16) is fully inserted into the Backrest  
Pivot Frame (6) and Rear Frame (2) before  
using the exercise bench.  
6
2
16  
8
 
STORING THE EXERCISE BENCH  
To store the exercise bench, first adjust the Backrest  
Frame (7) to the most declined position (see  
ADJUSTING THE BACKREST FRAME on page 8).  
Then, lift on the seat and fold the Front Frame (1)  
under the Rear Frame (2).  
7
Seat  
2
1
9
 
EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
MUSCLE BUILDING  
Determining the exact length of time for each workout,  
as well as the number of repetitions or sets completed,  
To increase the size and strength of your muscles,  
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-  
cles will continually adapt and grow as you progres-  
sively increase the intensity of your exercise. You can  
adjust the intensity level of an individual exercise in  
two ways:  
ing 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 immedi-  
ately 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 pro-  
gram.  
• 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.)  
WARMING UP  
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  
Begin each workout with 5 to 10 minutes of stretching  
and light exercise to warm up. Warming up prepares  
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing  
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.  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
WORKING OUT  
TONING  
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-  
erate percentage of their capacity. Select a moderate  
amount of resistance and increase the number of rep-  
etitions 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 com-  
es. 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.  
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your  
resistance.  
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.  
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.  
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  
CROSS TRAINING  
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.  
well-balanced fitness program. An example of a bal-  
anced program is:  
Exercising in an uncontrolled manner will leave you  
feeling exhausted. On the exercise guide accompany-  
ing this manual you will find photographs showing the  
correct form for several exercises, and a list of the  
muscles affected. See the muscle chart on the next  
page to find the names of the muscles.  
• 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 The repetitions in each set should be performed  
for at least one full day each week to give your body  
time to regenerate.  
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  
The combination of strength training and aerobic exer-  
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.  
op your heart and lungs.  
10  
 
Rest for a short period of time after each set. The  
ideal resting periods are:  
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.  
• Rest for three minutes after each set for a muscle  
building workout.  
• Rest for one minute after each set for a toning work-  
out.  
STAYING MOTIVATED  
• Rest for 30 seconds after each set for a weight loss  
workout.  
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 achiev-  
ing the greatest results is to make exercise a regular  
and enjoyable part of your everyday life.  
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  
MUSCLE CHART  
O
A. Sternomastoid (neck)  
A
B. Pectoralis Major (chest)  
P
C. Biceps (front of arm)  
L
Q
B
D. Obliques (waist)  
E. Brachioradials (forearm)  
R
S
F. Hip Flexors (upper thigh)  
G. Abductor (outer thigh)  
C
D
H. Quadriceps (front of thigh)  
I. Sartorius (front of thigh)  
J. Tibialis Anterior (front of calf)  
K. Soleus (front of calf)  
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)  
M. Rectus Abdominus (stomach)  
N. Adductor (inner thigh)  
G
H
I
V
O. Trapezius (upper back)  
P. Rhomboideus (shoulder)  
Q. Posterior Deltoid (mid back)  
R. Triceps (back of arm)  
W
X
J
K
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)  
11  
 
PART IDENTIFICATION CHART—Model No. PFBE1144.0  
R0306A  
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is  
the key number of the part, from the PART LIST in the center of this manual. Important: Some parts may have  
been pre-assembled for shipping purposes. If a part is not in the parts bag, check to see if it has been  
pre-attached.  
M4 Washer (23)  
M6 Nylon Locknut (32)  
M8 Nylon Locknut (31)  
M8 x 70mm Button Bolt (25)  
M6 Lock Washer (39)  
M6 Washer (35)  
M6 x 27mm Flat Head Bolt (24)  
M10 Nylon Locknut (30)  
M8 x 25mm Flat Head Bolt (33)  
M6 x 16mm Screw (38)  
M4 x 16mm Self-  
tapping Screw (28)  
M4 x 20mm Self-tapping  
Screw (27)  
M8 Washer (34)  
M10 x 148mm Button Bolt (26)  
 
1
8
 
PART LIST—Model No. PFBE1144.0  
R0306A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
1
1
1
1
1
1
1
1
1
2
3
1
1
1
2
1
4
2
1
1
3
4
Front Frame  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
#
2
2
4
1
1
2
1
2
9
2
2
4
2
1
1
2
2
2
1
1
1
M4 Washer  
Rear Frame  
M6 x 27mm Flat Head Bolt  
M8 x 70mm Button Bolt  
M10 x 148mm Button Bolt  
M4 x 20mm Self-tapping Screw  
M4 x 16mm Self-tapping Screw  
M10 x 98mm Button Bolt  
M10 Nylon Locknut  
M8 Nylon Locknut  
M6 Nylon Locknut  
M8 x 25mm Flat Head Bolt  
M8 Washer  
3
Rear Stabilizer  
4
Front Stabilizer  
Seat Frame  
5
6
Backrest Pivot Frame  
Backrest Frame  
Handle  
7
8
9
Top Backrest Support  
Middle Backrest Support  
M8 x 45mm Chamfer Head Bolt  
Bottom Backrest Support  
Seat Support  
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
M6 Washer  
Seat Pad  
Upper Bracket  
Handle Grip  
Lower Bracket  
Long Pin  
M6 x 16mm Screw  
M6 Lock Washer  
Stabilizer Endcap  
25mm Round Bushing  
136mm Nylon Plate  
Backrest Plate  
Handle Extension  
User’s Manual  
#
Hex Key  
Support Spacer  
Backrest Pad  
#
DVD  
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of the user’s manual for information about ordering replacement parts.  
 
EXPLODED DRAWING—Model No. PFBE1144.0  
R0306A  
15  
40  
8
22  
9
24  
24  
22  
40  
21  
10  
15  
22  
21  
36  
32  
10  
16  
27  
21  
7
22  
19  
20  
6
11  
31  
31  
37  
12  
26  
30  
14  
17  
33  
13  
38  
39  
28  
23  
3
31  
18  
35  
25  
34  
34  
17  
2
18  
35  
39  
5
25  
29  
31  
38  
30  
25  
1
17  
31  
25  
4
17  
34  
 
ORDERING REPLACEMENT PARTS  
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro-  
vide the following information:  
• the MODEL NUMBER of the product (PFBE1144.0)  
• the NAME of the product (PROFORM COREMASTER exercise bench)  
• the SERIAL NUMBER of the product (see the front cover of this manual)  
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING in  
the center of this manual)  
LIMITED WARRANTY  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-  
rial, 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 dam-  
age 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 author-  
ized 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 conse-  
quential 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 mer-  
chantability 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. 218005 R0306A  
Printed in China © 2006 ICON IP, Inc.  
 

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