The Bowflex Ultimate is home gym used primarily for resistance training. The Bowflex Ultimate consists of an adjustable bench, a lat tower, a low pulley/squat station and a leg extension/leg curl attachment. The resistance comes from Power Rods of various thicknesses, inside of which is a composite material that is coated with rubber. The resistance from the rods is routed through an adjustable pulley system. The combination of the many stations and attachments offers dozens of exercises for the entire body.
Step 1
Sit on the Bowflex Ultimate bench in the incline position to do chest flys, which work your chest and shoulder muscles. Reach to the right and grab the hand grip attached to the middle pulley. Do the same on the left. Bend your knees and put your feet on the floor. Bend your elbows slightly and bring your arms straight in front of your chest. You're your palms to face each other. Open your arms out to the sides and pull your shoulders back. Bring your arms forward again and touch your palms together.
Step 2
Lie face up on the flat bench to do lying lat flys to work your back, shoulders and biceps. Position your head near the power rods. Put your feet on the floor with your knees bent. Allow your lower back to arch slightly. Grasp a hand grip in each hand with your arms to the sides and your palms facing forward. Pull your arms in toward your legs. Keep the arms straight, but do not lock your elbows. The palms will be facing your torso when the arms have been pulled in. Open your arms back to the sides again to resume the starting position. Keep the lower back in the same mildly arched position throughout the exercise.
Step 3
Sit facing the power rods on the movable bench. Wrap the leg press belt around your tailbone, not your lower back. Place your feet on the foot rests with your knees bent. Sit up tall without leaning forward or backward. Look forward. Hold the sides of the belt with your hands in a comfortable position, or cross your arms on your chest. Press your legs straight, which will slide your body back on the bench. Move slowly and with control. Be careful not to hyperextend your knees. Bend your knees forward again.
Tips and Warnings
- Beginners should do one to two sets of 10 to 15 reps per exercise on 3 days a week. Advanced exercisers may do one to three sets of 10 to 12 exercises with heavier resistance so they are fatigued by the last rep. Always move at a slow-to-moderate pace so that you are never using momentum. Try new exercises once you have mastered the basics.
References
- Bowflex Ultimate Owner's Manual; Nautilus Inc.; 2004
- Bowflex Xtreme Owner's Manual; Nautilus Inc.; 2006
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