Bowflex home gym machines use a power rod system that provides resistance when performing an exercise. The machines offer dozens of exercises designed to target all the major muscles of the body, including the chest, back, shoulders, arms and legs.
Chest Exercises
The two primary exercises for the chest are the incline and flat bench press. Performing the exercise on an incline targets the upper chest and performing the exercise on a decline targets the lower chest. Set the bench to an incline or flat position. Lie on your back, grab a handle with each hand and push up with your arms to near full extension. Slowly return to the starting point.
Back Exercises
Lat pulldowns build the latissimus dorsi, the largest muscle of the back, better than any other exercise on the Bowflex. Lat pulldowns also build other smaller muscles of the back. Set the bench to a flat position. Sit upright on the bench and grab the bar located overhead with an overhand grip. Pull the bar down close to your chin. Slowly return to the initial position.
Shoulder Presses
Shoulder presses are the best movement for the deltoid, the muscle that makes up the round shape of the shoulder. Set the bench fully upright, so it forms a 90-degree angle. Sit with your back on the bench, grab the handles with each hand and place your hands above your shoulders. Push straight up with your arms to near full extension and then slowly return back down.
Biceps Exercises
The king of all biceps exercises is the standing curl. In addition to building the biceps, curls work the brachialis and brachioradialis muscles. Stand on the machine's platform and grab the two handles with an underhand. With your arms extended and elbows by your sides, pull the handles straight up toward your shoulders without moving the elbows and then lower your back down to the initial point.
Triceps Exercises
The triceps consist of three muscles located in the back of the upper arm. Pushdowns target all three parts of the triceps. Stand upright and grab the bar overhead with both hands with an overhand grip slightly less than a shoulder-width apart. Lower the bar down so that your upper and lower arm form a 90-degree angle. This is the starting point. Extend your arms downward without locking out your elbows at the end. Slowly return to the starting position.
Squats
Squats are the best exercise for the legs, as they target the front part of the legs, known as the quadriceps and the back part of the legs, known as the hamstrings. Stand on the squat plate and place the bar across your upper back, holding it with your hands. Keep your back straight and squat down until your legs form a 90-degree angle. Return back to the initial point.
References
- "Strength Training Anatomy 2nd Edition;" Frederick Delavier; 2005
- Bowflex: Bowflex Ultimate 2 Owner's Manual
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