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

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.





 

Chin-ups and Pull-ups

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.





 

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

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.





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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  • CKC Fitness
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