Pressbee Home Gym - User Manual

Manual on How to Use Pressbee
Introduction
Thank you for purchasing this Pressbee home gym equipment - you have made an excellent decision. Whatever
you goals are: building or toning your muscles, getting stronger, strengthening certain parts of your joints, having
the convenience of exercise equipment at home for a “rainy day”, being able to exercise in your home or park, or
even avoiding gym to reduce the risk of exposure to Covid 19, this home gym equipment, Pressbee , can help you.
Pressbee was invented, engineered and developed by a “gym rat” engineer, who has a good understanding of
what the most critical or useful aspects of any home gym equipment are. These are: easy to use, ergonomic, able
to provide wide range of resistance or load levels for beginners as well as the big and strong guys, users can
exercise most of their principal muscles, light and small enough to fit under most beds, users can increase and
decrease resistance quickly and provide means of supporting themselves comfortably.
Pressbee utilizes the highest quality materials because their functions are very important for the users. Each of the
parts is rigorously tested to ensure it meets design specifications that achieve the objectives outlined above.
Important Safety Instructions
You must read all instructions before you start using Pressbee. It is strongly recommended to watch Pressbee’s
video, available on-line at Pressbeegym.com before you start using it. This is to learn how to use it properly so as
to prevent possible body injury and minimize damage to the equipment. It is the owner’s responsibility to ensure
that anyone who is planning to use Pressbee is well informed of how it is to be used, what the precautions are and
what they must avoid in order not to hurt themselves.
WARNING
To reduce the risk of injury, the following is important;
1. Before you start exercising, consult your doctor - if you feel any pain, dizziness or shortage of breath while
exercising, stop immediately;
2. Children must be supervised by an adult who has read all the instructions;
3. Your face must be at least one foot (30 cm) from the resistance tubes when they are stretched;
4. You should not let go of the resistance tubes once they are stretched;
5. This equipment must be used for its intended purpose as outlined in this manual;
6. No other components, weights or attachments may be added to Pressbee;
7. Always wear appropriate athletic shoes and clothing;
8. Pressbee should not be used by a person heavier than 280 lb (130 kg) and
9. Pressbee should only be used by one person at a time.
In general, using resistance tubes as a means of applying load to the muscles requires mindfulness and complete
awareness to avoid body injury or damage to the equipment. This is because they carry large amounts of internal
force once they are stretched. In fact, they are no different from weights in the regular gym, in that they would
cause injury if they are dropped on any part of the body. The resistance tubes of this equipment are not toys, and
must be kept out of reach of children.

Summary

Introduction to Pressbee Home Gym

Important Safety Instructions

WARNING: Injury Prevention

Lists crucial safety precautions to reduce the risk of injury during use.

Pressbee Assembly Instructions

What is Inside the Box

Components and Preparation

Strength-training Guidelines

Recommends cardio warm-up and stretching to improve performance and reduce injury risk.

Strength-training Principles

Resistance Tube Training Methods

Explains strength-training mechanisms and advantages of latex resistance tubes.

Equipment Care and Resistance Levels

Pressbee Damage Prevention

Provides guidelines to prevent damage to the resistance tubes and equipment.

Exercise Guide

Chest and Arm Exercises

Details chest presses, flies, bicep, hammer, and triceps curls.

Back, Shoulder and Lower Body Exercises

Covers rows, shoulder press, shrugs, squats, deadlifts, glute, leg, and hamstring exercises.

Overview

1. Function Description
2. Important Technical Specifications
3. Usage Features
4. Assembly
5. Safety Instructions
6. Strength-training Guidelines
7. Types of Exercises (Examples)
8. Maintenance Features

The Pressbee is a home gym equipment designed for strength training, muscle building, toning, and joint strengthening. It offers a convenient way to exercise at home or in a park, and can be an alternative to a traditional gym, especially for those looking to reduce exposure risks.

Function Description:

The Pressbee utilizes latex resistance tubes to apply mechanical load to muscles, facilitating muscle growth and strength development. It is designed to be easy to use, ergonomic, and capable of providing a wide range of resistance levels suitable for both beginners and advanced users. The equipment allows users to exercise most of their principal muscles. Its compact and lightweight design enables it to fit under most beds, making it ideal for home use. The system allows for quick adjustment of resistance levels and provides comfortable support during exercises.

Important Technical Specifications:

• Resistance Mechanism: Latex resistance tubes.
• Resistance Levels: Color-coded tubes provide varying resistance.
  • Orange: 17lb/8kg
  • Red: 35lb/16kg
  • Black (top): 24lb/11kg
  • Blue: 11lb/5kg
  • Black (bottom): 24lb/11kg
  • Green: 9lb/4kg
  • These resistance levels are equivalent forces exerted when tubes are stretched by approximately 2ft/60cm.
• User Weight Limit: Not to be used by persons heavier than 280 lb (130 kg).
• Resistance Tube Stretch Limit: Should not be stretched more than 3 times their original length, or 3 ft (90 cm), to prevent damage.
• Components:
  • Step (green)
  • Base (metal-black)
  • Long bar
  • Short bar
  • Hand grips
  • Padded straps (2 off)
  • Long straps (2 off - optional)
  • Pulley (optional)

Usage Features:

The Pressbee is designed for a variety of exercises targeting different muscle groups. Users can quickly increase or decrease resistance by selecting different color-coded tubes or by adjusting their body position relative to the base.

Assembly:

The equipment comes with two pieces of a base plate that need to be assembled. Users need to put the two pieces together and tighten four nuts and bolts (snug tight is sufficient).

Safety Instructions:

• Consult a doctor before starting any exercise program. Stop immediately if experiencing pain, dizziness, or shortness of breath.
• Children must be supervised by an adult who has read all instructions.
• Keep face at least one foot (30 cm) from stretched resistance tubes.
• Do not let go of stretched resistance tubes.
• Use the equipment only for its intended purpose.
• Do not add other components, weights, or attachments to Pressbee.
• Always wear appropriate athletic shoes and clothing.
• Only one person should use Pressbee at a time.
• Watch the instructional video at Pressbeegym.com for proper usage.

Strength-training Guidelines:

• Warm-up: Perform 5-10 minutes of cardio exercises before strength training to prevent injury and prepare muscles.
• Stretching: Stretch before exercising to improve flexibility and reduce injury risk.
• Exercise Form: Maintain appropriate posture and form for each exercise. Raise and lower tubes in a smooth, slow, and controlled manner.
• Breathing: Ensure continuous flow of energy to muscles by proper breathing.
• Sets and Reps (for professionals): After a warm-up set, perform subsequent sets to near failure, with 4-10 reps per set. Beginners should focus on proper form rather than pushing to failure.
• Mind-to-Muscle Connection: Focus on feeling the target muscle contract during exercises.
• Resistance Adjustment: To increase force or reduce slack, slide the body down or away from the tubes after they are placed on the bar.

Types of Exercises (Examples):

• Chest Press (Flat, Incline, Decline): Involves lying on the Step, positioning the bar with selected tubes, and performing pressing movements. Incline and decline variations adjust hand position relative to the head/navel to target different parts of the chest.
• Chest Fly (Flat, Incline, Decline): Similar to chest press but without the bar, using hand grips or grasping tubes directly to perform fly movements.
• Chest - Free Weight Style (Flat, Incline, Decline): Uses hand grips with resistance tubes to simulate free weight movements.
• Bicep Curl: Kneeling on the Step, grasping the bar with selected tubes, and performing curls towards the shoulders.
• Hammer Curl: Kneeling on the Step, using hand-grips or grasping tubes directly, and bringing hands towards the chest with thumbs facing up.
• Triceps Curl: Lying on the Step as if for chest press, then folding lower arms towards the head while keeping upper arms straight.
• Single Arm Triceps Curl: Kneeling on the Step, using one hand-grip or grasping tubes directly, and straightening the arm while maintaining a vertical upper arm position.
• Single Arm Triceps Donkey Kick: Kneeling on the Step with one knee, leaning forward, grasping tubes, and extending the arm backward.
• Bent-over Row: Standing on the Base, bending over, grasping the bar with selected tubes, and pulling the bar to the chest.
• Single Arm Row: Kneeling on the Step, using a hand-grip with selected tubes, and pulling the hand-grip towards the chest.
• Shoulder Press: Kneeling on the Step, using long straps connected to the bar with selected tubes, and lifting the bar over the head.
• Shoulder Shrugs: Standing on the Step, using hand-grips with selected tubes, and lifting shoulders towards the ears.
• Lat Exercise: Lying on the Base, using hand-grips or grasping tubes directly, and bringing hands close to the hips.
• Squat: Standing on the Step, using long straps clipped into rings with selected tubes, and performing squats with the bar on the shoulders.
• Barbell Deadlift: Standing on the Step, grasping the bar with selected tubes, and performing deadlifts.
• Inner Thighs (Hip Adduction): Sitting on the Step, securing padded straps above knees, connecting tubes to rings, and bringing knees together.
• Glutes Abduction: Sitting on the Step, securing padded straps above knees, connecting tubes to rings, and opening legs outwards.
• Glutes (Donkey Kick, Raised Straight Leg, Lateral Side Knee Raise): Starting on all fours with one knee on the Step, securing straps to ankles, and performing leg raises in various directions.
• Leg Extension: Sitting on the Base facing the tubes, securing straps to ankles, and straightening the leg upwards.
• Hamstring Curl: Lying face down on the Base, securing straps to ankles, and bending the knee towards the back.

Maintenance Features:

• Damage Prevention:
  • Avoid over-stretching latex resistance tubes beyond 3 times their original length or 3 ft (90 cm).
  • Protect tubes from heat or sun exposure to maintain strength and elasticity.
  • Prevent resistance tubes from contacting sharp objects.
  • Do not stand on the black Base part.
  • The green Step must always be on the black Base during exercise.

The Pressbee is designed with high-quality materials, and each part is rigorously tested to meet design specifications, ensuring durability and user safety.

Pressbee Home Gym Specifications

General

Brand	Pressbee
Model	Home Gym
Category	Home Gym
Language	English