Chest exercises w/o push-ups or planks

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Chest exercises w/o push-ups or planks

    Hello everyone,

    I'm looking for more chest exercises that don't involve planks or push-ups. I have an injured (right) hand and wrist and can't put weight/pressure on them. It's also difficult to grip things. I tried planks the other day and my wrist did NOT like them. I've been doing chest expansions but if anyone has ideas or suggestions I would very much appreciate them.
    Thank you!

    #2
    If you use handles, your wrists are much less stressed

    Click image for larger version

Name:	external-content.duckduckgo.com.jpeg
Views:	117
Size:	87.7 KB
ID:	824769

    Comment


      #3
      There's muscle control and dynamic tension.

      Comment


        #4
        That's a tricky one. Maybe analog to the butterfly-machine used in gyms you could try to shift the load to the forearms/elbows. So you could use the doorway stretch as an isometric excercise:

        Click image for larger version  Name:	doorway.jpg Views:	0 Size:	20.7 KB ID:	824806The isometric principle is to apply force gradually over a 5- to 10-second period until the maximum application is applied. Relaxation follows for approximately 5 seconds and then force is applied again. Start with 5 reps/side and see where it takes you.

        If you have a doorway narrow enough to use both elbows, even better. The further you move your legs back from the door, the more oompf.

        Click image for larger version  Name:	woman-standing-in-doorway-doing-pectoral-stretch-exercise-357843.jpg Views:	0 Size:	31.6 KB ID:	824807
        Or try the same thing face down on the floor with the forearm/elbows resting on some books/bricks... and try to lift your chest off the floor and hold for a couple of seconds.
        If you have a flat surface like a hardwood floor you could rest your forearm/elbows (face down and arms 90° like the lady in the doorway up there) on something slippery like a (tea)towel or paperplates and try to raise yourself up by bringing the elbows together under you. You get more range of motion that way. It might be hard on the wrists, though. I tried it and it worked, but I have no injured wrist.

        Hah, got one more:
        What about resistance bands? Anchor one in eye-height, sling it around your forearm, arm 90° like the lady in the doorway up there and move the arm inside like on a butterfly-machine. You'll get a nice range of motion, a movement that gets harder towards the end and your wrists are scott free.

        Comment


          #5
          Try forearm planks. Wrist-strengthening exercises could help with your grip. My physio gave me a great wrist-strengthening exercise (I broke my arm a couple of years ago and rehab took ages!). If you have access to a physio, ask what would be appropriate for the injury you have.

          Comment


            #6
            Thank you everyone! Your suggestions are super helpful!

            Comment


              #7
              There's also virtual lifting , like hold an imaginary bar or a broom handle and tense like it's really heavy. You can do bench press or shoulder press. You can do pull-up same way. Pretty much any barbell or dumbbell exercises.

              Comment


                #8
                You can do dumbbell exercises like chest press with wrist weights instead of dumbbells.
                So the wrists won't be put under pressure.

                Comment

                Working...
                X