Bowflex Exercises - The Most Effective Chest Exercises

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A Bowflex home gym offers up to 10 different Bowflex exercises for your chest.


Which exercises will produce the best results?
And how do you perform each exercise correctly?

Below discover which chest exercises will be the most productive and how to do each one safely and effectively.


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Which Bowflex Exercises will Produce Results?

For chest, a Bowflex home gym offers up to 10 exercises (note: each Bowflex model may vary in the amount of exercises offered):

  • 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

Which Exercises will Give You the Best Results?

Isolation vs. Compound Exercises

Isolation exercise move one joint at a time

    Example - Chest Fly’s

      When doing chest fly’s only the shoulder joint will be moving. This means you would be primarily targeting your chest muscles.

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In contrast, compound movements move multiple joints at the same time.

    Example - Bench Press

      When doing a bench press your shoulder and elbow joints will both be moving. This means in addition to your chest, your shoulders, triceps, and biceps, will be exercised.

Because a compound exercise engages multiple joints they exercise many more muscles with the same movement. This means you can tone/develop more muscle and burn more fat with the same amount of effort.

In addition, compound exercises also engage more of your “core muscles” which also increases their effectiveness. This can also burn more calories while improving your posture and balance.

To learn more about compound and isolation exercises, 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

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 straight rather then allowing your hands to bend backward.

Resisted Punch

    Tip 1 - To get the maximum benefit, keep your wrists straight (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.

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.

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

In Summary

Doing a majority of compound exercises in your workouts will empower you to burn more fat and tone/develop more muscle - all in the same amount of time.

For a list of the other Bowflex Exercises, please click here

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