Doing a bench press is one of the basic exercises on a Bowflex XTL, a home gym that uses flexible metal bars for resistance. The system comes with 210 pounds of resistance and can be upgraded to 410 pounds. The XTL has an adjustable weight bench, leg extension attachment and a lat tower. Two single handles attach to the cable pulley to provide upper-body pressing exercises such as the bench press. This exercise works your chest muscles and serves as the foundation for a strength-training program.
Select Resistance
Step 1
Select the rod you want to use for the resistance.
Step 2
Hold the cable hook in one hand and the rod in the other hand.
Step 3
Bend the rod and slide the cable hook through the rod cap.
Adjust Seat
Step 1
Kneel by the bench seat and pull out the spring lock on the side of the seat.
Step 2
Lift the long portion of the bench pad up.
Step 3
Slide the seat toward the power rods until the pin locks into the forward-most hole.
Step 4
Rest the bench pad against the incline support bracket, which is on the base of the power rods.
Bench Press Execution
Step 1
Sit on the incline bench, reach behind you and grab the Bowflex XTL handles.
Step 2
Position your arms so your elbows are at a 90-degree angle and your palms face the floor. Your hands should be in line with the middle of your chest.
Step 3
Pull your shoulder blades together and down, and hold this position throughout the movement.
Step 4
Exhale and press your arms out, fully extending your arms and bringing your hands together so they almost touch.
Step 5
Pause for one count, inhale and slowly lower back to the starting position. This completes one repetition.
Tips and Warnings
- For a standard bench press, position your hands in line with the middle of your chest. For an incline press, raise your hands 6 to 8 inches above this position; for a decline press, lower your hands 5 to 6 inches below this position. If you use more than one power rod for resistance, hook the power rod closest to the center of the unit first. Make your way to the outside of the unit, hooking each desired rod. Attaching the rods in this order prevents them from overlapping.
- The XTL model is one of three Power Pro models that Bowflex voluntarily recalled in 2004. The bench pad can break unexpectedly in the incline position and the lat tower can rotate and fall forward. Do not use the XTL machine until you receive and assemble the free repair kit from Bowflex.
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