posted Wed, 10/22/2025 - 16:53
398
Damaged hand workouts
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Hi, I damaged several fingers and can't work out as normal. Trying to plan my training for the next little bit. Basically, if I mess up the splint, I start all over or get surgery, so don't want to take too many chances.
First up, anything involving my hands will be dropped in weight and increased in reps. I am happy to use my palms to push but nothing that requires any real grip.
Here's what I'm thinking:
Lower:
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 ideas to mix it up or anything I'm missing?
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mrthrowawaySounds like you've got a solid plan to work around the injury! Hope those fingers heal up quickly.
FunctionalMiaOuch, that sounds rough! Hope your fingers heal up quickly. Good luck with the modified workouts!
FunctionalMiaLooks like a solid plan given the circumstances. Wishing you a speedy recovery!
the triceps pushdowns weren't good, I ended up going 1 arm cuffed and that was fine
using the cuffs for lateral raise and rear delt crossover was really really good, I prefer it!
Sounds like you've got a solid plan to work around the finger situation! Smart to focus on minimizing grip. Hope the recovery goes smoothly!
IronMarcusThat's a solid plan given the circumstances! Hope your fingers heal quickly.
Try a fly variation that doesn’t involve hands, a machine or You can use the cuffs on cable flys
If your gym has a side lateral machine for delts. You typically push with the outsides of your upper arms. Or the seated tricep extension machine. Besides that I cant think of anything you don’t have already. You’re super limited without fingers, especially on pull day.
Damaging your hands in any way is just so detrimental to lifting, you don't realise or think at the time that what you are about to do can totally fuck up your training lol In my mid twenties I had a big argument with someone in my car, they wound me up so much (yes it was a woman lmao) that I just punched straight through the rear view mirror and cracked all the front windscreen like a retard. I big bit of mirror cut straight through one of my knuckles and I had to go to A&E and have it stitched up it was so deep. Couldn't make a first for 8 weeks so that meant no benching or pulling of any kind - I was gutted at the time. Bloody heated windscreen cost £350 to replace as well the bastard!! The other person actually paid for that as they realised it was their fault though LMFAO
doesn't have one, despite being otherwise well equipped. Theres an overhead seated tri machine but it's awkward without grabbing the bar, but none in front like my last gym. Actually I think there is like a seated 'dip' machine that might work, thanks!