The Bowflex exercises proposed here will target the inner, outer, lower and upper pectoral muscles.
- Bench Press
- Bench Press using Purvis Pec Bar
- Bench Press using Bar
- Incline Bench Press
- Decline Bench Press
- Chest Fly
- Seated Chest Fly using One-Arm
- Lying Cable Crossover
- Resisted Punch
- Lying Straight-Arm Pullover
- Lying Straight-Arm Half Pullover
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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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