GPK UPPERTONE - Manual (Page 30)

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Tricep Extensions
Tricep Extensions Facing In
Tricep Extensions
You can do the tricep extensions facing in, or out, of the UPPERTONE. Use the direction most comfortable for
you. If you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the
exercise facing in.
1. Adjust the resistance on the left and right sides to the desired level.
2. Adjust the height of the UPPERTONE so that the deltoid pivot points (the pegs) are just below your
shoulders.
3. Pin the deltoid arms in the up angle position. The foam pads on the deltoid arms should be at shoulder level
or slightly higher.
4. Use the higher hole for the pin for the most range of motion. Use the lower hole for lower range of motion,
or if you can not use the lower hole for some other reason.
5. Hang the top or bottom rickshaw loop on the deltoid arm between the collar and the foam pad so that the
heel pad on the rickshaw handle is at the bottom of the rib cage.
6. Position the deltoid handles so that you are in a comfortable position and the wheelchair does not interfere
when you push down on the rickshaw handles.
7. Position the wheelchair so that when your hand is on the rickshaw handle pad, your elbow is bent at 90
degrees, and you can push straight down without leaning or slouching.
8. Place the heel of the hand on the pad, with the fingers hanging over to avoid pulling with the fingers and to
avoid bending the wrist. But, if you are more comfortable doing so, place your palm on the rickshaw
handle.
9. Then do the tricep extensions, by unbending and bending the arm at the elbow. The upper arm and elbow
should remain stationary.
10. It is important that you push straight down in a controlled motion. That is, the lower arm should become
straight without moving around or swinging. Doing so will not only strengthen the tricep muscles but also
help you develop a sense of balance.
11. Throughout the entire movement you should sit up straight. Do not lean or slouch.
12. Use the same motion for the desired number of repetitions.
13. We recommend that in order to develop the proper technique and sense of balance you do this exercise one
arm at a time.
14. You may also want to start with a low resistance and a smaller range of motion, increasing both gradually
as you become stronger and more flexible.