Functional Trainer Exercises

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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 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

Bowflex bench press exercise for chest

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.

Bowflex bench press exercise for chest with 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.

Bowflex bench press exercise for chest with 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.

Bowflex incline bench press exercise for chest

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.

Bowflex decline bench press exercise for chest

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.

Bowflex chest fly exercise for chest

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.

Bowflex seated chest fly exercise for chest

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.

Bowflex lying cable crossover exercise for chest

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.

Bowflex resisted punch exercise for chest

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.

Bowflex Lying Straight-Arm Pullover chest exercise

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.

Bowflex Lying Straight-Arm Half Pullover chest exercise

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.

Show More Chest Exercises

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Bowflex is a registered trademark of Nautilus, Inc. Note: this website is not associated with Nautilus, Inc. in any way.