Tricep Dip Bridge Exercycle with Excy Upper Body Ergometer
Quick Tip: Optimal Pin Placement: Middle or top (will vary). Extend hands behind you, reach down, grab pedals. Keep feet in front of you (with Keeper preferred). Keep even weight on pedals. Thrust hips up, tighten core. Use stool to support weight if needed. See more positions.
Tricep Dip Crank Forward
Crank in Reverse
Crank Back and Forth
*Exercise illustrations ©2018 PT-Helper
Tricep Dip Bridge Exercycle Video
Tricep Dip Bridge Exercycle Upper Body Ergometer Setup
Place the opened Excy system on the floor for tricep dip exercises. Use the Clevis Pin to adjust the height to your preference (middle or tip hole is usually optimal). Face away from the Excy system, then back into Excy from the side with the chrome frame. Extend your hands behind you and reach down and grab the pedals. Place feet on the floor in front of you with knees bent. Thrust your hips forward and crouch down so that your weight is supported on your hands. Keep even weight on both pedals so that you do not topple over. If you are having difficulty balancing or holding your weight on your moving hands, place a short stool for you to sit on while doing this exercise. The Keeper is usually not required, but can optionally be used by wrapping it under and forward if experiencing any slippage. To connect the Keeper, use the four Bar Pins on the Excy Rear (yellow bar) and the Bar Pin Posts. Start with very low tension as unique, usually lightly used, muscles are involved. Do not attempt unless you can do tricep dips easily. If you do not have someone to spot you, then start with using a stool to support your weight and provide balance. Exercise: Make sure your hands are secure on the Excy system so that you don’t slip off. Before pedaling forward in full rotations, rock the pedals back and forth several times to get a feel for your center of balance and the different muscle groups used to perform this exercise. Focus on pedaling smoothly and controlling your movement while keeping your chest elevated and your head up. Your knees should not bend past your toes. Wait until minutes after your first exercise before increasing tension, as new muscles that can easily get hurt are involved. This is an advance exercise. Always consult a doctor before starting a new exercise.
Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.
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Getting Started
There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.
Pedaling Forwards & Backwards
Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.
Back and Forth Strokes
Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.
Isometrics
Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.
Upper Body Setup Guidelines
- Palms facing each other
- 5-10 degree in elbow
- Pedal axis at shoulder or 1-2″ below
- Never hyper extend elbow
- Focus on good posture and engage core
- Pin placement will vary based on user preferences and goals
Lower Body Setup Guidelines
- Start with heel on pedal with straight leg
- Cycle with the balls of your feet (aligned with metatarsal)
- 20-30 degree bend in knee while cycling
- Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
- Barefoot and socks favored
- Never hyper extend knee
- Pin placement will vary based on user preferences and goals
On-Demand Exercise, Home Physical Therapy, and Strength Training Instruction!
Download the free Excy mobile coaching application for on-demand, live, and guided workouts. Save workouts, set goals, and keep track of progress over time! Watch instructional videos from physical therapists to learn proper technique. Contact with questions at excy@excy.com or 425-205-9444.
Download the PT-Helper App! Excy has partnered with PT-Helper to make it easy to create and follow a customized Excy home exercise program. Hundreds of other physical therapy and wellness exercises are also available. The app takes you through your program every step of the way. Visit us at www.PT-Helper.com.
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