How to Use a Bowflex P90x

A Bowflex is an at-home workout machine that uses power rods to provide resistance. The power rods bend and flex as you perform exercises and increase in resistance as you near the full range of motion during the movement. The Bowflex can be used in place of resistance bands for the P90x workout system. The P90x system includes DVD's that guide you through resistance training, cardiovascular and yoga exercises. Although you cannot use the Bowflex for yoga or cardiovascular training, you can use it for your strength-training workouts.

Instructions

    • 1

      Position your Bowflex near your television or place your laptop near your Bowflex. Insert your DVD's into your player and begin the workout.

    • 2

      Use a back pull-down to perform pullups. Attach the bent lat bar to the top of your Bowflex pulley system. Place two or three power rods into the hook to choose your tension. Sit facing the Bowflex tower. Grasp the bar with your hands placed just beyond the bend in the bar. Lean slightly backward. Exhale, bend your elbows and pull the bar down toward the top of your chest, as if you were pulling your chin up over the bar in a pullup. Inhale, straighten your arms and release to start position.

    • 3

      Use a chest press to perform pushups. Lie on your back and grasp a handle in each hand. Position your hands near your shoulders with your palms facing toward your lower body and your elbows bent lower than your body. Exhale and straighten your arms to extend your hands over your chest. Inhale and bend your arms returning to start position.

    • 4

      Perform a biceps curl. Remove the seat and stand straddling the seat rail facing the Bowflex tower. Grasp a handle in each hand with your palms facing up. Tighten your elbows to your sides. Bend your elbows and raise your hands toward your shoulders as you exhale. Inhale and straighten your arms, lowering your hands near your hips.

    • 5

      Perform a triceps kickback. Straddle the seat rail and grasp a handle in each hand with your palms facing down. Bend forward from your hips and raise your bent elbows higher than your back, which raises your hands to your hips. Straighten your arms to push your hands away from your body so your palms are now facing the ceiling. Bend your arms and return hands to hips.

    • 6

      Perform a shoulder press. Sit on the bench facing away from the tower. Grasp a handle in each hand. Position your hands near your shoulders with your elbows bent next to your body and your hands facing away from the tower. Exhale and straighten your arms overhead. Inhale and bend your arms to lower your hands.