![Sliding Bench Workout Poster - Compatible with Total Gym, Weider Ultimate Body Works - Incline Bench Exercise Chart [LIGHT] (](https://images-na.ssl-images-amazon.com/images/I/81uFhGeXngS._AC_UL160_SR160,160_.jpg)
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Set-up: It takes a little common sense to put it together. Not much to it really, couple of pins here, slide this in there and viola, within a half an hour its set up. Package: Its rather heavy, there is a reason it states team lift as with the bulk, etc. you need 2 people to carry the box.
Types of work outs: You can look online at some Youtube Reviews for the Total Body Works 5000. Its the same machine basically and they are informative. You can also buy the fitness charts.
Upper Body: You can do a variation of the chest press. Lie down on your back, angled up and motion is just like the bench press. The only problem is that you can't get a full extension due to the design.
Curls- you face the top, and basically do curls with both arms. You can lower the angle to lessen the resistance.
Row- Same position as curls, but just pull back to your sides.
Chin-ups- You can do over, under, and the middle bars. This is not as hard as regular chin ups however, it will help your form, you can do more reps, increase tension with cables, and it will help your core slightly as well.
You can see in the video how it works.
Legs: This machine is not that great for legs. You can do squat variations and leg presses, but its suspect and you are better off with something else.
Machine Quality: Like I said, I live on the second floor and you would think with the way the board slides it would be thumping the ground hard, which it will if you are not easing yourself down. However, if you are doing it properly, there is no ground movement as its stabilized across 6-8 ft of ground and it makes less noise than a person walking so the neighbors likely are not bothered very much if at all. The sliding motion does make some sounds, however you can add some oil and its not that loud, probably would have to turn the tv up if you were watching it a couple of notches but its not that bad. Durability- the pad is actually so far very good, only have had it about a week but you can till that it will hold up. The metal, I have no questions about so far. Would it be easy to pull in and out before and after use? Doubt it....... its rather long however it would fit under a high clearance bed. I just leave mine out.
Overall: This machine will not get you bulked up like body building, and thats not the point of it. This machine will get you fit, tone and healthy. It will strengthen you in proportion to your body weight plus 50 lbs with the tension cables. It will also increase some core strength as you have to stabilize a little bit with your abs and lower back with exercises and if you do the chin-ups. It also uses movements so the joints are strengthened as well which is a plus. If you mix in sit ups, bicycle kicks, etc. with this you will get very fit. I love it personally. I have torn rotator cuffs and this machine works great to limit the strain on those isolated spots. Also, I get bored lifting weights and the movement of the board is actually fun. Bonus: I can take 25 minutes straight from my home and get a great work out.
Bottom Line:
This machine is challenging if you do it properly and you get more than just a bench, curl, or rowing machine. You get a bit of everything. If you want to build up to strength training, this will get you there. You could also mix in weights to build up later as well. For $150 you can't go wrong, that is the price of 3 months with start up fees at the gym and you get to keep it it. It is definitely worth the investment if you use it every other day.
