Bowflex Exercises - Chest

Do you want the best results from your Bowflex chest workouts? Selecting the right exercises can empower you to train up to 3 times the muscle - in the same amount of time.

Below discover the best bowflex chest exercises. In addition, uncover Tips for performing them safely and effectively.

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Bowflex Chest Exercises

• Bench Press


• Incline Bench Press


• Decline Bench Press


• Chest Fly


• Lying Cable Cross-over


• One Arm Seated Fly


• Resisted Punch


• Lying Shoulder Pullover


• Flat Barbell Bench Press
• Rotating Bench Press


• Dips

Which Bowflex Exercises Work the Best?

Compound vs. Isolation Exercises

Isolation exercises move 1 joint at a time

Example: Chest fly

When doing a chest fly only your shoulder joint will being moving. As a result, only your chest muscles will be exercised.

In contrast, compound exercises move (bend, rotate) several joints in the coarse of an exercise.

Example: Bench Press

When doing a bench press your shoulder and elbow joints will be moving. Benefit? In addition to your chest muscles, you will also be exercising your shoulder and triceps muscles - at the same time.

In additional, compound exercises also:

• Enable you to use more resistance


• Engage more core muscles


• Empower you to train more of your body - in less time

For more about Bowflex exercises - compound & isolation, please click here

Bowflex Exercises - Isolation Chest Exercises

• Chest Fly
• Lying Cable Cross-Over
• One Arm Seated Fly
• Lying Shoulder Pullover

Bowflex Exercises - Compound Chest Exercises

• Bench Press
• Incline Bench Press
• Decline Bench Press
• Resisted Punch
• Flat Barbell Bench Press


• Rotating Bench Press
• Dips

Tips for Performing Each Exercise Safely & Effectively

Bench Press, Incline Press, Decline Press, & Flat Bench Press.

Tip 1 - For proper form, keep your arms at a 90 degree angle from your torso.

Tip 2 - Keep your elbows directly under your wrists.

Tip 3 - Keep your wrists as straight as possible - rather then allowing your hands to bend backward.

Resisted Punch

Tip 1 - To get the maximum benefit, keep your wrists as straight as possible (just like when throwing a punch).

Chest Fly, Seated One Arm Fly

Tip 1 - Keep a slight bend in your arms to protect your biceps from strain.

Tip 2 - Keep your arms at a 90 degree angle from your torso.

Tip 3 - Start with lighter weights until your body learns the movement.

Tip 4 - You can also do decline and incline flys.

Lying Cable Cross-over

Tip 1 - To protect your biceps, keep a slight bend in your elbows.

Tip 2 - To keep proper form use light to moderate resistance.

Lying Shoulder Pullovers

Tip 1 - Just like with most isolation movements use light to moderate resistance until your body learns the movement.

Tip 2 - Keep your palms facing towards your feet throughout the movement.

In Summary

Can you see how using compound exercises will give you better results?

Are you interested in receiving better results?

If you were ever going to start receiving better results, when do you think would be the best time to start?

For sample Bowflex workouts that use compound exercises, please click here

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