A Bowflex home gym machines are an excellent choice for anyone looking into building stronger muscles, gaining mass and burning fats away, as it offers an impressive versatility when it comes to the types of workouts it allows.
Innovative and high quality, Bowflex home gyms are created for strength routines, their main goal being to enhance muscle tone and give an attractive pump. So if you’re thinking about creating a home gym and you’re not sure whether to invest in a Bowflex home gym or not, take a look at the wide range of workouts you can perform with such a device!
Bowflex home gym workouts for the upper body and core area
- For strengthening your chest muscles and building attractive pectorals, you can use the bench press incorporated in the machine, just like you would use a regular bench press. Do 3 sets of 10 repetitions and then switch to the back routine.
- For working out your back muscles, you can do seated lateral rows. Make sure your back remains straight and contracted during the exercises and squeeze the upper back muscles during each repetition so that you can actually feel them warming up.
- Next on the list is the crossover rear deltoid row for building stronger shoulders. Again, do 3 sets of 10 reps and once you’re done, switch to seated one-arm cable curls for working out your arms. Maintain your back straight and torso upright, contracting your biceps while performing the movement for each arm. Alternate repetitions for the left and right arm so that you don’t overwork your muscles and get tired too soon.
- For the biceps, you should do standard curls by removing the bench, gripping the handles and keeping them right near your thighs. Or you can do high pulley curls, by lying flat on the bench and gripping the pulley bar with your hands. Do slow movements so that you feel your muscles contracting and relax for 1 minute after completing the 3 sets.
- For strengthening your abs with the Bowflex home gym machine you can do seated crunches, either in the traditional position for your upper and lower abdominals or by sliding the handgrip over one arm only, so that you can perform lateral crunches for the oblique muscles. Muscles should be tightened during the workout and movements should be performed slowly for maximum benefits.
Bowflex workout ideas for legs and lower body
- Working out your leg muscles with the Bowflex home gym you can opt for doing leg extensions and leg presses. These exercises will tone mostly your hamstrings, quadriceps and buttocks, toning your calves and tibialis anterior muscles at the same time. For performing the leg press you have to remove the bench and sit on the seat rail after loosening it a little, so that it slides freely on the frame and track. While sitting so that you face the machine, place your feet on the frame and push your body away from it by using your legs and buttocks muscles alone. The extensions are done by simply removing the bench and attaching the ankle cuffs to the cable pulleys. Adjust the resistance and do 3 sets of 10 reps for each leg, keeping your muscles contracted and your torso upright.
- Standing cable hip flexions are excellent for toning muscles in your hips, buttocks and legs. Again, you will only be using the cable system of the Bowflex machine, adjusting the resistance so that you won’t get injured while performing the movements.
- Abduction/adduction exercises are also highly recommended for training hips and upper thighs, while calf raises will help you shape your legs and strengthen muscles in calves and lower leg. Last, Bowflex squats can provide an overall workout to your legs, as they target the hamstrings, quadriceps and buttocks and tone the calves and ankles areas as well.
When performing these workouts using the Bowflex home gym machine, try to increase resistance progressively and to alternate exercises for the upper body with those targeting the lower body in order to avoid overworking and damaging your muscles. If you want to find out what particular models are offering, please read our Bowflex home gym reviews.