Place the bench on a flat, non-slippery surface and assemble the frame, rods, and accessories as per the included manual. Secure all nuts and bolts tightly. Select the desired rubber weight plates and fix them with locks. Warm up for 5–10 minutes, then perform your chosen exercises with proper form. Start with lighter weights, gradually increasing load as strength improves. After use, wipe the bench and weights, and store accessories safely away from children.