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Bowflex Exercises for the Chest

The bowflex exercises proposed here will target the inner, outer, lower and upper pectoral muscles.

Bench Press

Bench Press
  • Sit on the 45 degree bench position and grasp the handles with your palms facing forward.

  • Push the handles forward by straightening your arms and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Bench Press using Purvis Pec Bar

Bench Press using Purvis Pec Bar
  • Sit on the 45 degree bench position and grasp the handles with your palms facing forward.

  • Push the handles forward by straightening your arms and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Bench Press using Bar

Bench Press using Bar
  • Lie on your back on the flat bench with your legs near the vertical structure and grasp the bar with your hands palms facing the vertical structure.

  • Push the bar up by straightening your arms and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Incline Bench Press

Incline Bench Press
  • Sit on the 45 degree bench position and grasp the handles with your palms facing forward.

  • Push the handles forward and slightly upwards by straightening your arms and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Decline Bench Press

Decline Bench Press
  • Sit on the 45 degree bench position and grasp the handles with your palms facing forward.

  • Push the handles forward and slightly downwards by straightening your arms and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Chest Fly

Chest Fly
  • Sit on the 45 degree bench position and grasp the handles with your palms facing forward.

  • Move your hands towards one another while keeping still the angle in your elbows and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Seated Chest Fly using One-Arm

Seated Chest Fly using One-Arm
  • Sit on one side of the flat bench and grasp one handle with the hand closest to it, palm facing forward.

  • Pull that arm until it is in front of you and allow it to slowly return after a short pause.

  • Keep a small angle in your elbow still throughout and switch arms after your set is completed.

Lying Cable Crossover

Lying Cable Crossover
  • Lie on your back on the flat bench and grasp the handles with your palms facing the ceiling.

  • Move your hands towards one another while keeping still the angle in your elbows and allow them to slowly return after a short pause.

  • Breathe out while pushing forward and breathe in while returning to starting position.

Resisted Punch

Resisted Punch
  • Sit on the flat bench with your back facing the vertical structure and grasp one handle with your hand close to your hips and with your palm facing down.

  • Press one arm forward and up until your arm is straight and at shoulder's height and allow it to slowly return after a short pause.

  • Keep your back straight throughout and switch sides after you complete a set.

Lying Straight-Arm Pullover

Lying Straight-Arm Pullover
  • Lie on your back on the flat bench with your head near the vertical structure and grasp the handles with your hands, arms extended.

  • Pull the handles up in an arc type motion then down until they reach the sides of your body and allow them to slowly return after a short pause.

  • Keep your arms extended throughout.

Lying Straight-Arm Half Pullover

Lying Straight-Arm Half Pullover
  • Lie on your back on the flat bench and grasp the handles with your hands, palms facing the ceiling, arms extended.

  • Pull the handles until they are above your shoulders and allow them to slowly return after a short pause.

  • Keep your arms extended throughout.

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