• You can perform isolation and compound excerises on the Bowflex.Young Woman Working Out image by Christopher Nuzzaco from Fotolia.com
  
  The Bowflex helps you perform isolation exercises and compound exercises. Isolation exercises, such as the chest fly and leg extension, work your body across only one joint to build and shape a particular muscle. Compound exercises, such as chest bench press and back rows, work more than one joint for an overall workout that helps you to lose weight and tone muscles.
  
  

Bench Press

• The bench press, otherwise known as the shoulder horizontal abduction and elbow extension, works your major pectoral muscles, the deltoids and the triceps. To perform a bench press you need the bench at a 45-degree incline to the hand grips and the chest bar. Lie on the bench with the pulleys and cables behind you and hold onto the hand grips with each hand. Gradually bend your elbows until your hands are at the same level as your chest. With palms facing forward and elbows out, glide your upper arms away from your upper body. Make sure your arms line up with the cables and that your wrists remain straight. Lift your chest while pinching your shoulder blades together and keep a small arch in your lower back that is comfortable. Now straighten your arms by pushing your hands forward and together, being careful that your elbows don't lock. Return to your beginning position.
  
  To maximize your workout, be sure to keep a 90-degree angle between your upper arms and torso while performing the motion. Keep the muscles of your chest tight, maintain spinal alignment by keeping your should blades together and control your range of motion.
  
  

Chest Fly

• The chest fly, or the shoulder horizontal abduction, develops your major pectoral and anterior deltoid muscles. Once again you will need the hand grips, chest bar and your bench at a 45 degree incline. Begin the chest fly by lying back on the bench with the pulleys and cables behind you and grab both hand grips. Pull your arms out and away from your body while making sure that your elbows remain bent and below your chest level and your palms forward-facing. Lift your chest while bringing your shoulder blades together. Keep your lower back in a comfortable, small arch. Little by little bring your arms forward and up so your arms straighten and hands come together. Gradually return to the beginning position.
  
  For a successful workout, sustain a 60 to 90 angle between your upper arms and body trunk throughout the exercise, limit your range of motion and be sure that your knees remain bent, your feet remain on the floor and your head stays back against the bench.
  
  

Seated Shoulder Press

• To work your deltoids, upper trapezius and triceps, perform the seated shoulder press, also known as the shoulder abduction and elbow extension. To complete this exercise, you will need to use the hand grips, chest bar and have your bench flat. To begin, sit on the bench with the cables and pulleys behind you. Slightly arch your back while keeping your chest up and abdominal muscles clenched. With palms facing out, grab onto the hand grips. Lift the hand grips so your elbows are at the same level as your shoulders. Slowly raise your arms over your head so your arms straighten. Focus on bringing your elbows up and in towards your ears. Return to the beginning position slowly while maintaining tension in the front muscles of your shoulders.
  
  Whenr performing the seated shoulder press, make sure your knees remain bent and your feet remain on the floor. Maintain a consistent and tight spine and and tighten your abdominal muscles throughout the exercise.