Bowflex Exercises for the Chest - Functional Trainer Exercises

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

Bowflex bench press exercise for chest

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.

Bowflex bench press exercise for chest with 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.

Bowflex bench press exercise for chest with 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.

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.

Bowflex decline bench press exercise for chest

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.

Bowflex chest fly exercise for chest

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.

Bowflex seated chest fly exercise for chest

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.

Bowflex lying cable crossover exercise for chest

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.

Bowflex resisted punch exercise for chest

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.

Bowflex Lying Straight-Arm Pullover chest exercise

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.

Bowflex Lying Straight-Arm Half Pullover chest exercise

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.