Upper Extremity

The CKC trainer allows users to train the upper extremity safely and effectively in closed kinetic chain. Exercising the upper extremity in this manner will go a long way in preventing rotator cuff disease and enables those with preexisting rotator cuff disease to train pain-free.

The following exercises are designed to strengthen your upper extremity without causing harm to the rotator cuff. Scroll down to learn more about specific upper extremity exercises on the CKC Trainer

Push-ups 

 

Assembly & Instruction

Assisted Push-ups


Assembly:

  • Place an appropriate assistive strength band in the middle of the front upper horizontal frame using a small band holder.
Instruction:
  • Facing outwards from the back step, put arms through the band loop and position the band around the torso.
  • For comfort, the band should rest on the ribs or pelvis when in the push-up position.
  • Assume the push-up position on hands and toes.
  • The body should be in a stable plank-like position with a tight core.
  • Bend elbows and lower chest to the floor and push-up by straightening the arms in the standard push-up sequence.
Tips:
  • Make sure the body is aligned when pushing up. The shoulders and hips should move together in the same plane.
  • The pelvis should not be positioned too high or too low when completing each push-up. Avoid this by maintaining a tight and stable core. The spine should be in a neutral position
  • Hands should be positioned about 90 degrees below the shoulders




Resisted Push-ups


Assembly:

  • Placed the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Kneel down in front of the stretched band on all fours to lift the band over the legs. Rest the band on lower back, providing resistance at the proper point.
  • Assume the push-up position on hands and toes.
  • The body should be in a stable plank-like position with a tight core.
  • Bend elbows and lower chest to the floor and push-up by straightening the arms in the standard push-up sequence.
Tips:
  • Make sure the body is aligned when pushing up. The shoulders and hips should move together in the same plane.
  • The pelvis should not be positioned too high or too low when completing each push-up. Avoid this by maintaining a tight and stable core. The spine should be in a neutral position
  • Hands should be positioned about 90 degrees below the shoulders




One Arm Push-up


Assembly

  • Place an appropriate assistive strength band in the middle of the front upper horizontal frame using a small band holder.
Instruction
  • Place the band around the chest or pelvis.
  • Facing forward in the frame place the exercising arm on the ground centered within the frame.
  • For balance, spread legs so that they are nearly the width of the base of the frame.
  • Perform a one-arm push-up maintaining a stable core and a level pelvis.
  • Continue for the desired number of repetitions.
  • Tips
  • Because it is difficult to maintain a completely stable center of mass, some trunk rotation toward the supporting arm is to be expected. Do your best to keep pelvis parallel to the ground.




Incline/Decline


The push-up exercise can be made easier or more difficult depending on the angle of the body. By placing hands up on the step where the body is at an incline, the exercise is easier. By placing feet up on the step where the body is at a decline, the exercise becomes more challenging.





 

Chin-ups and Pull-ups

Assembly & Instruction

Assisted Push-ups


Assembly:

  • Place an appropriate assistive strength band in the middle of the front upper horizontal frame using a small band holder.
Instruction:
  • Facing outwards from the back step, put arms through the band loop and position the band around the torso.
  • For comfort, the band should rest on the ribs or pelvis when in the push-up position.
  • Assume the push-up position on hands and toes.
  • The body should be in a stable plank-like position with a tight core.
  • Bend elbows and lower chest to the floor and push-up by straightening the arms in the standard push-up sequence.
Tips:
  • Make sure the body is aligned when pushing up. The shoulders and hips should move together in the same plane.
  • The pelvis should not be positioned too high or too low when completing each push-up. Avoid this by maintaining a tight and stable core. The spine should be in a neutral position
  • Hands should be positioned about 90 degrees below the shoulders




Resisted Push-ups


Assembly:

  • Placed the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Kneel down in front of the stretched band on all fours to lift the band over the legs. Rest the band on lower back, providing resistance at the proper point.
  • Assume the push-up position on hands and toes.
  • The body should be in a stable plank-like position with a tight core.
  • Bend elbows and lower chest to the floor and push-up by straightening the arms in the standard push-up sequence.
Tips:
  • Make sure the body is aligned when pushing up. The shoulders and hips should move together in the same plane.
  • The pelvis should not be positioned too high or too low when completing each push-up. Avoid this by maintaining a tight and stable core. The spine should be in a neutral position
  • Hands should be positioned about 90 degrees below the shoulders




One Arm Push-up


Assembly

  • Place an appropriate assistive strength band in the middle of the front upper horizontal frame using a small band holder.
Instruction
  • Place the band around the chest or pelvis.
  • Facing forward in the frame place the exercising arm on the ground centered within the frame.
  • For balance, spread legs so that they are nearly the width of the base of the frame.
  • Perform a one-arm push-up maintaining a stable core and a level pelvis.
  • Continue for the desired number of repetitions.
  • Tips
  • Because it is difficult to maintain a completely stable center of mass, some trunk rotation toward the supporting arm is to be expected. Do your best to keep pelvis parallel to the ground.




Incline/Decline


The push-up exercise can be made easier or more difficult depending on the angle of the body. By placing hands up on the step where the body is at an incline, the exercise is easier. By placing feet up on the step where the body is at a decline, the exercise becomes more challenging.





 

Inverted Rows

Assembly & Instruction

With the Long Bar


Assembly

  • Place long bar on the front vertical frame supports. The height should be between hips to shoulder height. The higher the bar, the easier the exercise.
Instruction
  • Face palms towards the back of the frame and grip the bar wider than shoulder width apart.
  • Step feet forward and rest of the heels or soles of your feets.
  • Extend arms fully and lower body down.
  • The user’s body should be plank-like avoiding sagging hips downward or pulling them too far upwards.
  • Pull back up so that chest hits the bar and complete the desired number of reps.
Tips
  • An engaged core will help ensure proper form throughout the exercise.
  • When lowered down, shoulders should be at an approximately 90 degree angle from the chest.




With Bands (more difficult)


Assembly

  • Place long band holders on the back upper horizontal portion of the frame facing inward. They should be placed utilizing the full width of the frame.
  • Using the short band holders, place a wide strength band (between 2-3” wide) on the back vertical frame supports.
  • Lower the adjustable pull-up bar to a position that allows the chest to touch the bar during the exercise.
  • Hang the appropriate assistive band from the long band holders.
Instruction
  • Begin by standing on both of the side steps facing backward, and loop the band around torso.
  • Reach back for the pull-up bar with palms facing the back of the frame.
  • Lift into position and place feet shoulder width apart on the band at the back of the frame.
  • Push against the foot band
  • Your body should be parallel to the floor in the down position.
  • From the starting position, pull your chest to the bar and complete the desired number of repetitions.
Tips
  • For taller people the bar should be higher. For most users, the third notch is an appropriate height for the pull-up bar.
  • Keep core engaged throughout the exercise.
  • At the top, think about squeezing shoulders together.




Resisted


Assembly

  • Using the short band holders, place a wide strength band (between 2-3” wide) on the back vertical frame supports.
  • Lower the adjustable pull-up bar to a position that allows the chest to touch the bar during the exercise.
  • Hang the appropriate resistive band from the long band holders in their default position on the front vertical frame supports.
Instruction
  • Begin by stepping into the resistive band and then step onto the side steps facing backward
  • Reach back for the pull-up bar with palms facing the back of the frame.
  • Lift into position and place feet shoulder width apart on the band at the back of the frame.
  • Push against the foot band
  • Your body should be parallel to the floor in the down position.
  • From the starting position, pull your chest to the bar and complete the desired number of repetitions.
Tips
  • For taller people the bar should be higher. For most users, the third notch is an appropriate height for the pull-up bar.
  • Keep core engaged throughout the exercise.
  • At the top, think about squeezing shoulders together.





 

Other Push Exercises 

Assembly & Instruction

Assisted Tricep Dips


Assembly

  • Lift the adjustable arm bars so that they are at the highest notch and parallel to the ground.
  • Using the small band holders attach the appropriate strength band in the center of the middle support frames. Face the band holders up.
Instruction
  • Start by standing on the back step and holding on to the middle of each arm bar.
  • Step onto the assistive band.
  • Lower body and bend elbows to 90 degrees and then lift body by straightening arms.
  • Repeat this movement until the desired number of repetitions are achieved.
Tips
  • Do not let elbows get too far away from the body.




Assisted Shrugs


Assembly

  • Lift the adjustable arm bars so that they are at the highest notch and parallel to the ground.
  • Using the small band holders attach the appropriate strength band in the center of the middle support frames. Face the band holders up.
Instruction
  • Start by standing on the back step and holding on to the middle of each arm bar.
  • Step onto the assistive band.
  • Straighten arms all the way and lower body without bending elbows (shrug). Repeat this motion until the desired repetitions are achieved.
Tips
  • Activate the core and avoid letting your body swing.




Resisted Shoulder Press


Assembly:

  • Using the short band holders, fix a strength band on the front vertical frame at the height of the exercise ball.
  • Attach the long bar above the back step of the frame. There are two holes on either side of the frame where the long bar will attach.
Instruction
  • Begin by stepping on the strength band about shoulder width apart.
  • Roll exercise ball to knees.
  • While keeping the strength band pinned to the floor, simultaneously kneel on the exercise ball and lean forward reaching for the long bar.
  • With hands places on the bar, maintain a stable core and keep legs straight against the band.
  • Bring chest to the long bar and then push straight out until arms extend. Bend elbows and bring chest back to the long bar and repeat for the desired repetitions.
  • The exercise ball allows this motion to take place.
Tips
  • Taller users can use the long band holders.
  • Users with rotator cuff issues should keep arms straight at first (until ready to advance). Arms should remain straight on the way out and on the way in. This means that the chest will never hit the long bar but instead be above it with straight arms.
  • To stand up safely, repin the strength band to the floor with feet and slowly stand up.




Resisted Tricep Dips and Shrugs


The easiest way to resist tricep dips or shrugs is to add a weight vest to the exercise.





CKC FITNESS SYSTEMS

Functional Exercise Equipment

The first functionally based all-in-one exercise trainer to incorporate the many scientific principles of progressive resisted exercise into functional closed chain training. Used to offload weight allowing for proper form or to apply resistance the CKC Trainer will help you reach your functional potential.

GET IN TOUCH

CKC Fitness System

Crozet, VA

22932

941-376-5995

dave@ckcfitness.com

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