pf ripdeck guide

RIP DECK

Refer to your User Guide foradditional safety instructions.

Before EACH use, visually inspect theequipment. Never use this equipmentif it is not working properly or if thereare damaged or worn parts.

Consult your physician beforestarting this or any other exerciseprogram. Fitness training can resultin serious injury or death. Risk ofinjury can be lessened when safetechniques and common sense arepracticed. Before beginning yourfirst workout, become familiar withthe Perfect® Rip Deck™ and reviewall exercise guidelines prior tousing the equipment. If you have anyquestions, consult your physician.

Start out slowly and progresssensibly. Even if you are anexperienced exerciser, start with theeasier modifications of the exercisesand become familiar with all of themovements before moving on to moreadvanced modifications.

Use caution when using the Rip Deckfor the first time as you may slide outexcessively and incur possible injury. To protect against sliding out too far,place the Safety Stop in position 3. Usethe Safety Stop to block your lateralmovement and progressively moveout to positions 6 & 7 as you buildup your strength. ALWAYS USE THESAFETY STOPS WHEN IN A LOCKEDPOSITION. USE ON A FLAT, LEVEL,NON-SKID SURFACE. IF USING ONCARPET, CARPET MUST BE LOW PILE.

Use this equipment ONLY for theintended use as described by themanufacturer. DO NOT modify theequipment or use attachments notrecommended by the manufacturer.

Do not use this product unless on aflat, level, non-skid surface with allpins and locks in place. Make sureto inspect all parts, and be sure toclosely inspect Safety Stops. Do notuse if the Safety Stops are not in goodworking order. Do not use if you weighover 300 lbs / 136 kg.

GETTING STARTED

The Perfect Rip Deck is a total chest-building system that uses the original

rotating pushup concept and combines it with a sliding bod y weight fly. Move

in two planes of motion to engage more muscles and expand your chest.

Combines 2 exercises into 1.

ROTATING & SLIDING PUSHUPS

Engage more muscles

ADJUSTABLE SLIDING TRACK

Locks in 7 positions

SIMPLE BUT NOT EASY

Build your chest with

body weight chest fly

FAILURE TO READ AND FOLLOW THE SA FETY INSTRUCTIONS STATED IN THE USER

GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY OR DEATH.

WARNINGEXTREME

CHEST-BUILDING

SYSTEM

Adjust Range

of Motion with

Safety Stop

Pushup Stands

Rotate 360°

Sliding Track

Simulates Chest Fly

Removable

Pushup

Stands

Easy-Pull

Pins Quickly

Separate Tracks

Heavy-Duty

Steel Construction

©2013 Implus Corporation. Perfect Fitness® is a registered trademark of Implus Corporation. 9-13

PERFECT RIP DECK RULES

QUALITY NOT Q UANTITY

PROPER FORM IS CRITICAL FOR BEST RESULTS. FOLLOW

THE PERFECT CHECKLIST:

Head: Neutral position - ears in line with

shoulders and spine

Back: Straight, keep lower back flat

Arms: As you lower chest, upper arms are

parallel to floor

Abs: Contract abs - pull navel toward spine

Legs: On knees or straight legs with knees in

line with hips

Breathe: Inhale on the way down, exhale on the

way up

LEARN YOUR LIMITS

• Using the Rip Deck is an intense exercise. Usecaution and follow product instructions at all times.

• Always start a new exercise on your knees.

• Practice using the rotating Pushup Stands in allof the locked positions before using the slidingtrack. ALWAYS USE THE SAFETY ST OPS WHENTHE PUSHUP SLIDER BASES ARE IN A LOCKEDPOSITION. REFER TO USER GUIDE FOR FURTHERDETAILS.

• Once you are proficient with the rotating PushupStands, progress to the lateral sliding movement.

• Place the Safety Stop in positions 4 and 5. Removethe Pushup stands from the platform. Start on yourknees and place your forearms on the pad. Practicesliding from close position to regular position. Asyou build up strength, move the Safety Stop to theouter positions.

TAKE IT SLOW

• Speed doesn’t get you ripped; it’s about slow andcontrolled muscle contractions

• Pace yourself – try 2 seconds down and 2 seconds up

• Moving slowly lets you focus on keeping proper form andgetting results

PUSHUP POSITIONS

RIP DECK

• Hands slightly wider thanshoulder width apart

• Lock platform in place and USESAFETY STOPS

• Neck, back and legs inalignment

• Head neutral, ears remainabove shoulders

• Contract abdominals, pull navelinto spine

• Hands should be directly belowshoulders


• Body alignment - same rulesapply as Regular Position

• Elbows go straight back as yourotate outward to the downposition

Note: Rotation is opposite ofRegular Position

• Hands placed two hand widthswider than shoulders


• Body alignment - same rulesapply as Regular Position

• Down position - elbows pointstraight out

• Remove Pushup Stands• Place platforms slightly wider

than shoulder width apart


• Position knuckles in center ofpadded platform

• Body alignment - same rulesapply as Regular Position; keepwrists straight

down to up

up to down

I

I

up to down

down to up

up to down

down to up

up to down

down to up

I

REGULAR POSITION

CLOSE POSITION

WIDE POSITION

PUNCH UPS

FLY MOVEMENTS

RIP DECK

• Remove Pushup Stands and start on knees• Place Safety Stops in positions 4/5 on both tracks• Position forearms in the center of the padded

platforms• SLOWLY slide forearms out – only go 3 inches to get

use to the motion• As you build strength, increase range of motion

and slightly lower hips to increase body weightresistance. Move from knees to straight legs onceyou have built up strength.

• It is important to take it slow and find the range ofmotion that is comfortable for you.

• Securely position Pushup Stands on rotating platforms• Start on your knees, if needed• Place Safety Stops in position 4/5 and unlock the

platforms• SLOWLY slide handles out with hips in the air to reduce

body weight resistance on handles• As you build strength, increase range of motion and

slightly lower hips to increase body weight resistance.Move from knees to straight legs once you have built upstrength.

• It is important to take it slow and find the range of motionthat is comfortable for you.

• Securely position Pushup Stands onrotating platforms

• Start on your knees, if needed• Place Safety Stops in position 3/4 and

unlock the platforms• SLOWLY slide handles out with hips

in the air to reduce body weightresistance on handles

• During the slide motion rotate handles from “I” to “H”• As you build strength, increase range of motion and

slightly lower hips to increase body weight resistance.Move from knees to straight legs once you have built upstrength.

• It is important to take it slow and find the range of motionthat is comfortable for you.

up to down

down to up

MODIFIED FOREARM FLY NON-ROTATING BODY WEIGHT FLY ROTATING BODY WEIGHT FLY - MOST ADVANCED MOVEMENT

ABDOMINAL MOVEMENTS

• Pull pin to separate tracks and remove pushup stands• Place tracks parallel and at hip distance apart• Turn platforms so feet comfortably fit in center• Position pushup stands in regular position• Slowly glide feet back and forth – focus on using

abdominals to pull knees back and forth

MOUNTAIN CLIMBERS

• Pull pin to separate tracks and remove pushup stands• Place tracks parallel and at hip distance apart• Turn platforms so feet comfortably fit in center• Position Pushup stands at 45 degrees in Regular

position• Slowly pull both legs up at the same time

SQUAT THRUST

• If you want to add intensity to your workout, combinethe abdominal and push movements

• Perform a Regular Pushup followed by Squat Thrust

ATOMIC PUSHUPS

RIP DECK

The workout outlined is a 21-Day planto build your chest, arms, back an dabdominals. You can customize yourworkout with beginner to advancedmovements. Perfect Fitness Workoutsare not about speed, but about slowand controlled muscle contractions.REMEMBER TO TAKE IT SLOW AND

LEARN YOUR LIMITS SAFELY.

RIP DECK WORKOUT GUIDE*

ABS + ARMS WORKOUT - 1 WEEK RIPPER*

WEEK 1

REGULAR PUSHUP

MODIFIED FLY

WIDE PUSHUP

MODIFIED FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

MODIFIED FLY

WIDE PUSHUP

MODIFIED FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

MODIFIED FLY

WIDE PUSHUP

MODIFIED FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

MODIFIED FLY

WIDE PUSHUP

MODIFIED FLY

CLOSE PUSHUP

WEEK 4

MOUNTAINCLIMBERS

ATOMIC PUSHUPS

SQUAT THRUSTS

OFF

MOUNTAINCLIMBERS

ATOMIC PUSHUPS

SQUAT THRUSTS

OFF

MOUNTAINCLIMBERS

ATOMIC PUSHUPS

SQUAT THRUSTS

OFF

MOUNTAINCLIMBERS

ATOMIC PUSHUPS

SQUAT THRUSTS

WEEK 2 OFF

REGULAR PUSHUP

NON-ROTATING FLY

WIDE PUSHUP

NON-ROTATING FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

NON-ROTATING FLY

WIDE PUSHUP

NON-ROTATING FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

NON-ROTATING FLY

WIDE PUSHUP

NON-ROTATING FLY

CLOSE PUSHUP

OFF

WEEK 3

REGULAR PUSHUP

ROTATING FLY

WIDE PUSHUP

ROTATING FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

ROTATING FLY

WIDE PUSHUP

ROTATING FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

ROTATING FLY

WIDE PUSHUP

ROTATING FLY

CLOSE PUSHUP

OFF

REGULAR PUSHUP

ROTATING FLY

WIDE PUSHUP

ROTATING FLY

CLOSE PUSHUP

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

* See movements on previous pages for reference.

Need to work your abdominals? Do this workout afterthe 21-Day Workout or add in during your off days.

CUSTOMIZE YOUR WORKOUT

Step 1 To start, determine the number ofrepetitions you want to target foreach exercise. Use the chart belowas a guideline based on your currentfitness level. Remember good formis more important than quantity. Ifyou struggle with any of the Pushupor Fly exercises, do them with theKnee Modification until you build upenough strength to perform themwithout kneeling.

Step 2 Perfor m each exercise in theprogression listed (this is called aset) and after each exercise rest for30 to 60 seconds before starting thenext. If you are at an intermediateor advanced level, you will completethe entire set and then repeat asneeded.

Step 3 Follow the 21-Day workout andwhen you are finished you can startthe Ab-Rippers workout, or restartthe next 21-Day workout. As youbuild up strength, watch yourselfmove up the repetitions chartfrom beginner to intermediate oradvanced. REPETITIONS (REP) GOALS

BEGINNER 1 SET 4 to 8 repetitions per set

INTERMEDIATE 2 SETS 8 to 12 repetitions per set

ADVANCED 3 SETS 12 to 18 repetitions per set

GETTING RIPPED ON THE RIP DECK 21-DAY WORKOUT

pf ripdeck guide

Documents