Bowflex Workout Routines (Chest)
Bench Press – Shoulder Horizontal Adduction and Elbow Extention
Muscles Targeted:
- Pectoralis Major (Chest Muscles)
- Anterior Deltoid (Front Shoulder Muscles)
- Triceps
This exercise is performed in the seated position with facing outward.
It uses the handgrip accessories and utilizes the center cross bar in the wide position.
Starting position:
- From a sitting position, hold the handgrips one in each hand, keeping the cables and grips running along the underside of your forearms
- Straighten your arms to the front
- Make sure your arms are directly in line with the cables, with your wrists straight and your palms facing the floor.
- Raise your chest and press your shoulder blades together, keeping a very gentle, comfortable arch in your lower back
Movement:
- Slowly move your elbows outward and bend your arms, keeping your forearms in line with the cables
- Stop when your upper arms are straight out to your sides, at the same level as your shoulders
- Slowly press your arms forward, moving your hands toward the center in front of your body. Return to the starting position, keeping your arms straight to the front at shoulder width, with your hands just above your knees and in line with the cables. Keep your chest muscles tight.
Form Pointers:
- Keep a ninety-degree angle between your upper arms and your torso at all times
- Do not let your elbows travel behind your shoulders
- Keep your shoulder blades pressed together and keep your spine straight and aligned
Chest Flys – Shoulder Horizontal Adduction with Elbow Stabilized
Muscles Targeted:
- Pectoralis Major (Chest Muscles)
- Anterior Deltoid (Front Shoulder Muscles)
This exercise is performed in the seated position with facing outward. It uses the handgrip accessories and utilizes the center cross bar in the wide position. Position the pulleys in the wide position.
Starting position:
- From a sitting position, hold the handgrips one in each hand
- Straighten your arms to the front
- Make sure your arms are directly in line with the cables, with your wrists straight and your palms facing in.
- Raise your chest and press your shoulder blades together, keeping a gentle, comfortable arch in your lower back
Movement:
- Slowly move your arms inward, keeping your elbows in a slightly bent position all through the motion
- Stop when your upper arms are straight out to the front, at the same level as your shoulders
- Slowly return to the starting position while keeping your chest muscles tight.
Form Pointers:
- Keep a ninety-degree angle between your upper arms and your torso at all times
- Do not let your elbows travel behind your shoulders
- Keep your shoulder blades pressed together and keep your spine straight and aligned
Decline Bench Press: Horizontal Shoulder Adduction and Elbow Extension
Muscles Targeted:
- Pectoralis Major (Chest muscles)
- Anterior Deltoid (Front shoulder muscles)
- Triceps
This exercise is performed in the seated position with the seat on the lowest setting, facing outward. It uses the handgrip accessories and utilizes the center cross bar in the standard position.
Starting position:
- From a sitting position, hold the handgrips one in each hand, keeping the cables and grips running along the underside of your forearms
- Lower your arms five to six inches from the standard bench press position
- Straighten your arms to the front
- Make sure your arms are directly in line with the cables, with your wrists straight and your palms facing the floor.
- Raise your chest and press your shoulder blades together, keeping a gentle arch in your lower back
Movement:
- Slowly move your elbows outward and bend your arms, keeping your forearms in line with the cables
- Stop when your upper arms are straight out to your sides, about ten degrees below your shoulders
- Slowly press your arms forward, moving your hands toward the center in front of your body. Return to the starting position, keeping your arms straight at shoulder width, with your hands just above your knees and in line with the cables. Keep your chest muscles tight.
Form Pointers:
- Keep a ninety-degree angle between your upper arms and your torso at the bottom end of the movement, and slightly less than ninety degrees at the top of the movement
- Do not let your elbows travel behind your shoulders
- Keep your shoulder blades pressed together and keep your spine straight and aligned
Incline Bench Press – Shoulder Horizontal Adduction and Elbow Extension
Muscles Targeted:
- Upper Pectoralis Major (Chest Muscles)
- Anterior Deltoid (Shoulder Muscles)
Tricep Extensions
This exercise is performed in the seated position facing outward. It uses the handgrip accessories and utilizes the center cross bar in the wide position.
Starting position:
- From a sitting position, hold the handgrips one in each hand
- Raise your arms six to eight inches from the standard bench press position
- Straighten your arms to the front
- Make sure your arms are directly in line with the cables, with your wrists straight and your palms facing the floor.
- Raise your chest and press your shoulder blades together, keeping a gentle arch in your lower back
Movement:
- Slowly move your elbows outward and bend your arms, keeping your forearms in line with the cables
- Stop when your upper arms are straight out to your sides, about ten degrees above your shoulders
- Slowly press your arms forward, moving your hands toward the center in front of your body. Return to the starting position, keeping your arms straight at shoulder width, with your hands just above your knees and in line with the cables. Keep your chest muscles tight.
Form Pointers:
- Keep a ninety degree angle between your upper arms and the sides of your torso at the bottom end of the movement, and slightly more than ninety degrees from the front at the top of the movement
- Do not let your elbows travel behind your shoulders
- Keep your shoulder blades pressed together and keep your spine straight and aligned