Fitness & Training Zone

Workouts for Injured Hands

Started by eclecticroots1mo agoTrending

Share this topic

eclecticroots9.98RPOriginal post

1mo ago

Hey, I've hurt a few fingers and can't train normally right now. I'm trying to figure out my workout plan for the near future. If I mess up my splint, I'll have to start from scratch or even get surgery, so I want to be careful. I'm thinking of lowering the weights and increasing the reps for anything that involves my hands. I'm fine using my palms for pushing but can't do anything that needs a strong grip. Here's what I have in mind: Lower Body: Leg Press, Calf Raises, Leg Extensions, Hamstring Curls. Upper Push: Incline Chest Press Machine, Cuffed Cable Lateral Raise, EZ-Bar Cable Tricep Pushdowns. Upper Pull: Lat Prayers, Cuffed Rear Delt Crossover Machine, Preacher Curls. Any suggestions to mix things up or anything I might have overlooked?

10 replies

northnorth7017.36RP

1mo ago

If your gym has a side lateral machine for delts, you usually push with the sides of your upper arms. Or you could use a seated tricep extension machine. Other than that, I can't think of anything else you don’t already have. It's tough without fingers, especially on pull days.

geraldc31.85RP

1mo ago

Consider trying a fly variation that doesn’t require hand use, like a machine, or you could use cuffs on cable flies.

eclecticroots9.98RP

1mo ago

My gym doesn’t have that machine, even though it's well-equipped otherwise. They do have an overhead seated tricep machine, but it’s awkward without gripping the bar. There's also a seated 'dip' machine that might work, so thanks for the suggestion!

westhunter647.11RP

1mo ago

That’s a solid plan considering your circumstances! Hope your fingers heal up fast.

rangerloud9.28RP

1mo ago

You've got a great plan to handle the finger issue! It's smart to reduce the grip work. Hope your recovery goes well!

eclecticroots9.98RP

1mo ago

The triceps pushdowns didn’t work well for me, I switched to one-arm cuffed and that was fine. Using cuffs for lateral raises and rear delt crossovers worked really well; I actually prefer it!

fixerloud11.42RP

1mo ago

Injuring your hands can really hinder your lifting. You don't realize how much it affects your training until it happens. Back in my twenties, I got into a heated argument in my car, and I ended up punching the rearview mirror, which cracked the windshield too. A piece of the mirror cut my knuckle, and I had to get stitches. I couldn't lift for 8 weeks, which was really frustrating. Plus, the windshield replacement cost me £350! Luckily, the other person ended up paying for it since they acknowledged it was their fault!

donaldo538.25RP

1mo ago

That seems like a solid approach given your situation. Wishing you a fast recovery!

donaldo538.25RP

1mo ago

Yikes, that sounds painful! Hope your fingers heal quickly. Good luck with the adjusted workouts!

hunterz8.27RP

1mo ago

Looks like you've got a great strategy to work around your injury! Wishing you a speedy recovery for those fingers.

Reply to this topic

Posting as you

Supports `**bold**`, `*italic*`, `__underline__`

0 characters

Fitness & Training Zone

Workouts for Injured Hands

Started by eclecticroots1mo agoTrending

Share this topic

eclecticroots9.98RPOriginal post

1mo ago

10 replies

northnorth7017.36RP

1mo ago

geraldc31.85RP

1mo ago

Consider trying a fly variation that doesn’t require hand use, like a machine, or you could use cuffs on cable flies.

eclecticroots9.98RP

1mo ago

westhunter647.11RP

1mo ago

That’s a solid plan considering your circumstances! Hope your fingers heal up fast.

rangerloud9.28RP

1mo ago

You've got a great plan to handle the finger issue! It's smart to reduce the grip work. Hope your recovery goes well!

eclecticroots9.98RP

1mo ago

The triceps pushdowns didn’t work well for me, I switched to one-arm cuffed and that was fine. Using cuffs for lateral raises and rear delt crossovers worked really well; I actually prefer it!

fixerloud11.42RP

1mo ago

donaldo538.25RP

1mo ago

That seems like a solid approach given your situation. Wishing you a fast recovery!

donaldo538.25RP

1mo ago

Yikes, that sounds painful! Hope your fingers heal quickly. Good luck with the adjusted workouts!

hunterz8.27RP

1mo ago

Looks like you've got a great strategy to work around your injury! Wishing you a speedy recovery for those fingers.

Reply to this topic

Posting as you

Supports `**bold**`, `*italic*`, `__underline__`

0 characters