Exercising on a Bowflex uses similar exercises you find on different weight machines, but on one home gym machine. The Bowflex has power rods that resist bending so when you pull on the Bowflex's cables, you get resistance without a weight stack. Minor adjustments between exercises are necessary just like on any multistation home gym, but this machine lets you work your upper and lower body with minimal hassle.
Seated Calf Raise
The calf muscles work every time you take a step or raise onto the balls of your feet to reach for something. The seated calf raise on a Bowflex machine targets both the gastrocnemius and soleus muscles, the two main muscles in the back of the lower leg. Sit on the free sliding Bowflex seat with the leg press belt around the back of your pelvis. Place the balls of your feet against the foot rests with your legs straight. Then, press against the rests to lift your heels and slide backwards.
Reverse Grip Pulldowns
Reverse grip pulldowns strengthen the back, shoulders and arms. Specifically, they work the lats, teres major, and rear deltoids of the middle and upper back plus the biceps. Reverse grip pulldowns differ from regular lat pulldowns because your palms face you, placing more emphasis on the biceps. Grab the bar attached to the high pulley with your hands shoulder-width apart. Sit on the bench facing the bar and with your arms straight above you. Bend the elbows and pull the bar to your chest.
Incline Bench Press
The incline bench press is another Bowflex exercise for the upper body. It complements the reverse grip pulldown because it uses the chest, front of the shoulders and triceps. Other variations of the bench press do the same thing, just like variations of the pulldown or seated row work the opposite upper body muscles. Sit on the incline bench and hold the handles with your elbows bent to 90 degrees at your sides. Raise the elbows so your arms perpendicular to your torso with your fists pointing forward. Then, press your arms straight forward and inward slightly until they are shoulder-width apart.
Standing Hip Adduction
Standing hip adduction challenges your balance to strengthen your core. To keep your torso upright and your back in a neutral position works the muscles of your waist and around your pelvis. Performing hip adduction strengthens your inner thighs to pull your leg toward your body and also challenges the outer thighs and muscles of the standing leg to stabilize your body against the resistance from the machine. Place the ankle cuff on your left ankle and stand sideways with the left foot near the low pulley. Begin with your leg open out to your side. Pull the left leg inward toward your right leg. Work both sides evenly.
References
- Bowflex: Product Manuals: Classic
- The Bowflex Xtreme Home Gym Owner's Manual; Tom Purvis RPT, RTS; Nautilus, Inc.; 2006
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