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Spinning Bike Handlebar Push-Ups

IntermediateCardioTier T2

Keep pedalling a stationary cycling bike while the chest lowers toward the handlebars on bent elbows and presses back up.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

cardio_machine

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the saddle pedalling steadily with the hands on the bars.
  • Brace the upper back and set the shoulder blades.
  1. She pedals seated tall on the bike, hands on the bar tops, her shoulder blades drawn together and her upper back braced, chest lifted.

    Step 1 of 5

    Pedal seated tall with the shoulder blades drawn together.

  2. She pedals seated with her chest lowered toward the handlebars on controlled bent elbows, elbows tracking down rather than flaring wide, her upper back still braced.

    Step 2 of 5

    Lower the chest toward the bars on controlled bending elbows while the pedal stroke continues.

  3. She presses through her hands on the bars, extending her elbows to lift her chest back up toward tall while her seated pedal stroke continues.

    Step 3 of 5

    Press through the hands to extend the elbows and lift the chest back up.

  4. She pedals seated tall again, shoulder blades drawn together and upper back braced, settling the rhythm between reps.

    Step 4 of 5

    Settle back to the tall braced pedal, ready for the next lower.

  5. She pedals seated tall on the bike, hands on the bar tops, her shoulder blades drawn together and her upper back braced, chest lifted.

    Step 5 of 5

    Pedal seated tall with the shoulder blades drawn together.

Safety Information

This is an advanced rhythm-cycling coordination drill: keep pedalling smooth while the chest lowers. Retract the shoulder blades and keep a stable, braced upper back. Control the lowering and do not flare the elbows excessively. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.