RussianAbout this machine
A bench gives stable support for dumbbell or barbell exercises, and the backrest angle changes body position. Choose it together with a specific exercise and make sure there is safe clear space. A heavy press also needs a spotter or safety supports.
Exercise options
- Flat or incline dumbbell press: chest, triceps, and front shoulders.
- Seated dumbbell press: shoulders and triceps.
- One-arm dumbbell row with support: lats and mid-back; biceps assist.
Muscles worked
- Main load: Functional training.
- Stabilization: trunk muscles help hold position.
- Should not hurt: joints or lower back. If they do, reduce load and check setup.
How to set up
- For the Multi Position Bench Light, first check its source-listed detail: has a source-listed target muscle focus.
- Place the bench on a level surface.
- Set the backrest or roller angle when the model allows it.
- Check that the feet and contact points do not slip.
- Prepare the implement so you do not have to change body position before the rep.
How to perform
Main exercise: a supported dumbbell exercise.
- On the Multi Position Bench Light, perform the selected exercise only after the body position is stable.
- Keep the torso stable and avoid sliding on the bench.
- Control the implement in both phases.
- End the set before the support position breaks down.
Common mistakes
- Using the bench on an uneven or slippery surface.
- Choosing an angle that does not match the exercise.
- Sliding on the support during reps.
- Picking up the implement without a stable start position.
- Ignoring this model-specific detail: has a source-listed target muscle focus.
Technique video
Sources: gym80.de product page for 4112; gym80.de image saved locally; video embedded from the original YouTube source. PDF data: page 110, printed page 108.