Bowflex Power Pro Instructions

Overview

The Bowflex Power Pro home gym utilizes cables and pulleys attached to power rods that deliver 210 pounds of resistance, which can be upgraded to a 310 pound or 410 pound capacity. The power rods are made from composite materials and are sheathed with a protective rubber coating. The Power Pro has four different bench positions, a leg extension / leg curl attachment, lat pull-down attachment, and the “Purvis” pec bar, which is designed to enhance certain exercises by changing the angle of resistance.

Step 1

Perform the decline bench press, which works the chest, shoulder, and triceps muscles, by sitting in the 45-degree bench position, reaching behind your body to grab the handles with an over-hand grip, and positioning the handles near your chest by bending your elbows with your palms facing the floor.
Use the Purvis Pec Bar attachment to further emphasize the exercise. Breathe out and slowly push your arms out in front of you until your hands are above your lower abdomen. Breathe in and allow the hands to slowly return to the sides of your chest.

Step 2

Perform the seated triceps extension, which primarily works the triceps muscles, by sitting in the 45-degree bench position, reaching behind your body to grab the handles, and positioning the hands near your chest by bending your elbows with your palms are facing the floor. Keep your upper arms pointed straight up and held stationary, breathe in and slowly bend your elbows, allowing your hands to move toward your head in an arcing motion until the elbows are at about 90-degrees. Breathe out and slowly press the hands up in an arcing motion until your elbows are fully extended.

Step 3

Perform the resisted reverse crunch, which works the abdominal muscles, by positioning the bench in the flat position. Sit facing the power rods and attach the ankle cuffs over each ankle. Lie flat on your back on the bench with your head facing away from the Power Rod unit; bend your hips and knees so your thighs are resting on your abdominals and reach overhead to grasp the bench. Breathe out and slowly curl your hips toward your rib cage, moving as far as you can without using your legs to get momentum without curling up onto your shoulder blades. Breathe in and slowly return to the starting position.

About this Author

Frank Skerlak owns Optimum Health & Fitness, a personal training studio in Delaware County, Pa. He has earned a B.S. in kinesiology at West Chester University. He was offered the opportunity to intern with the Philadelphia Eagles strength and conditioning team. In 2006 he started to write articles for Philly Fit Magazine, which led to writing for his local community.