Bowflex Chest Press: Setup, Execution, Benefits, and Variations

How to do chest press on Bowflex?

Performing the chest press on a Bowflex machine effectively targets the pectoral muscles, anterior deltoids, and triceps, offering a smooth, joint-friendly resistance profile distinct from free weights or traditional selectorized machines.

Understanding the Bowflex Resistance System

Unlike traditional weight stacks or free weights, Bowflex machines utilize flexible Power Rods or SpiraFlex plates to provide resistance. This system delivers a linear variable resistance, meaning the resistance increases as the rod is flexed more, reaching its peak at the end of the range of motion. This unique characteristic can be beneficial for joint health and muscle engagement throughout the movement.

Muscles Targeted

The chest press primarily engages the following muscle groups:

• Pectoralis Major: The primary muscle of the chest, responsible for horizontal adduction and flexion of the arm.
• Anterior Deltoids: The front portion of the shoulder muscle, assisting in pushing movements.
• Triceps Brachii: The muscle on the back of the upper arm, responsible for elbow extension.
• Serratus Anterior: Assists in scapular protraction and upward rotation, stabilizing the shoulder blade.
• Core Stabilizers: Engaged to maintain a stable torso throughout the movement.

Setting Up for the Bowflex Chest Press

Proper setup is crucial for effectiveness and safety.

• Adjusting the Bench: Position the bench in the flat setting for a standard chest press. Ensure it is securely locked in place.
• Attaching the Rods: Select the appropriate Power Rods or SpiraFlex plates based on your desired resistance. Bowflex machines typically have multiple rods with varying resistance levels (e.g., 5 lbs, 10 lbs, 20 lbs, 30 lbs, 50 lbs). Connect the cables to the desired rods by snapping them into the designated clips. For balanced resistance, always use an equal number and value of rods on both sides.
• Cable Routing: Ensure the cables are routed correctly through any pulleys or guides specific to your Bowflex model. They should run smoothly without kinks or obstructions.
• Weight Selection: Start with a lighter resistance to master the form. Remember that Bowflex resistance feels different from free weights; a 50 lb rod may not feel like a 50 lb dumbbell. Err on the side of caution initially.

Executing the Bowflex Chest Press: Step-by-Step

Follow these steps for a proper chest press on your Bowflex:

• Starting Position:
  • Lie supine (on your back) on the flat bench, ensuring your head, back, and hips are firmly pressed against the pad. Your feet should be flat on the floor for stability.
  • Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should be wrapped around the handles for security.
  • Position your hands so that the cables are taut and there's a slight tension on the rods, but your arms are not fully extended or locked out. Your elbows should be slightly bent, forming approximately a 90-degree angle with your upper arms parallel to the floor.
  • Engage your core, and maintain a neutral spine, avoiding excessive arching of the lower back.
• The Press Phase (Concentric):
  • Exhale as you powerfully push the handles straight up and slightly inward, extending your arms until they are nearly straight, but without locking your elbows.
  • Focus on squeezing your chest muscles at the top of the movement.
  • Maintain control throughout the press, avoiding jerky movements.
• The Return Phase (Eccentric):
  • Inhale as you slowly and controlled lower the handles back to the starting position.
  • Allow your elbows to descend until your upper arms are roughly parallel to the floor, or slightly below, feeling a stretch in your chest. Do not allow the rods to completely de-tension or clank together at the bottom, maintaining continuous tension.
  • Resist the urge to let gravity do the work; control the eccentric phase to maximize muscle engagement.
• Breathing: Exhale during the pushing (concentric) phase and inhale during the lowering (eccentric) phase.

Common Mistakes to Avoid

• Over-Recruiting Shoulders: If you feel the movement predominantly in your shoulders, your grip may be too narrow, or you might be shrugging your shoulders. Keep your shoulders down and back.
• Incomplete Range of Motion: Not going low enough (not fully stretching the chest) or not fully extending at the top (not fully contracting the chest) reduces the exercise's effectiveness.
• Loss of Core Engagement: Arching your lower back excessively can put undue stress on your spine. Keep your core tight and back pressed against the bench.
• Ignoring Cable Path: Ensure the cables pull directly from the rods without rubbing against the machine frame or your body, which can cause friction and wear.
• Improper Rod Selection: Using too much resistance can compromise form, while too little won't provide an adequate stimulus for muscle growth. Adjust as needed.
• Locking Elbows: Fully locking your elbows at the top of the movement puts unnecessary stress on your elbow joints. Maintain a slight bend.

Benefits of Using Bowflex for Chest Press

• Consistent Resistance: The Power Rods provide resistance throughout the entire range of motion, unlike free weights where the resistance can vary with gravity.
• Joint-Friendly: The smooth, fluid resistance of the Bowflex system is often perceived as gentler on joints compared to the impact associated with free weights.
• Versatility: Bowflex machines allow for a wide range of exercises beyond just chest press, including incline, decline, and fly variations.
• Space-Efficient: Many Bowflex models are designed to be compact and fold for storage, making them suitable for home gyms.

Safety Considerations

• Always inspect your Bowflex machine before use, checking the integrity of the Power Rods, cables, pulleys, and bench locks. Do not use if any component is damaged.
• Ensure the machine is on a stable, level surface.
• Start with a warm-up of light cardio and dynamic stretches before lifting.
• Listen to your body. If you feel pain, stop the exercise immediately.
• Perform controlled movements; avoid relying on momentum.

Variations and Progression

Once you've mastered the standard flat chest press, consider these variations for comprehensive chest development:

• Incline Chest Press: Adjust the bench to an incline angle (30-45 degrees) to target the upper chest (clavicular head of pectoralis major) more effectively.
• Decline Chest Press: Adjust the bench to a decline angle to emphasize the lower chest (sternal head of pectoralis major).
• Chest Fly: Using single handles, perform a fly motion to isolate the pectoral muscles, focusing on the stretch and contraction across the chest.
• Progressive Overload: To continue making progress, gradually increase the resistance (by adding more rods), increase the number of repetitions, or increase the number of sets over time.

Conclusion

The Bowflex chest press is an excellent exercise for building chest strength and muscle mass, offering a unique resistance profile that can be beneficial for many users. By understanding the machine's mechanics, mastering proper form, and adhering to safety guidelines, you can effectively incorporate this exercise into your fitness routine for optimal results.