5 Chest Workouts You Can Do With a Broken Hand

A hand injury can disrupt your chest-strengthening routine. Many common chest exercises require you to use your hands in some capacity, so they may not be a good idea if you are recovering from a broken hand.

However, several exercises can target your chest muscles without affecting your recovery from a hand injury.

1. Pec Deck

While seated on the machine, take the following steps:

1. Place your forearms against the foam padding of the machine while making sure your injured hand does not make contact.
2. Squeeze your two forearms together.
3. Hold that position for one to two seconds.
4. Slowly release the tension and return your forearms to the starting position.

2. Resistance Band Fly

A resistance band typically requires the use of your hands. But depending on your hand injury and the advice of your doctor, a resistance band fly could activate the pectoralis major and minor muscles in the chest.

While lying on your back on a weight bench, take these steps:

1. Thread a resistance band under the bench.
2. Tie the ends of the band to each of your wrists (you may need a partner to do this for you, as well as untie it after you are done).
3. With each arm extended at shoulder level, bring your hands together above your chest, keeping your elbows straight.
4. After your palms meet, slowly bring your arms back down to your side.

3. Supine Punch

To do this exercise, follow these steps:

1. Lie on your back and secure wrist weights around each forearm (you may need a partner to do this for you).
2. Raise your arms over your head, keeping your elbows straight.
3. Punch your hands toward the ceiling by rounding your shoulder blades forward.
4. Hold your hands there for one to two seconds.
5. Relax your shoulder blades and lower your hands back down without bending your elbows.

4. Resistance Band Internal Rotation

Follow these steps to perform this exercise:

1. Secure one end of a resistance band to a stationary location, such as a door, and tie the other end around the wrist of your injured arm (you may need a partner to do this for you).
2. Bend your elbow at a 90-degree angle and rest it against the side of your body.
3. Rotate your forearm slowly toward your stomach until it reaches your abdomen.
4. Hold this position for at least one second.
5. Release the tension in the band and rotate your forearm away from your body.

5. Push-Up Plus

The push-up plus exercise also works the serratus anterior.

Unlike traditional push-ups, which place your weight on your hands and wrists, this variation puts your weight on your forearms — so you reduce the risk of reinjuring your hand. Use a pillow or rolled exercise mat under the forearm of your injured hand for comfort and to elevate it off the ground.

Instead of lifting your whole body up, as you would with a traditional push-up, you are simply lifting your upper back through your shoulders.

To do this exercise, follow these steps:

1. Get into a plank position on your forearms and your toes, ensuring that your body weight does not rest on your injured hand. Your elbows should be tucked in and pointing behind you.
2. Elevate your back a few inches toward the ceiling.
3. Hold for one to two seconds.
4. Relax your shoulder blades and return your upper back to the starting position.

Repetitions and Frequency

To strengthen your chest muscles during workouts with a broken hand, do two to four sets of 10 repetitions of each exercise. Ideally, you would do this two or three times each week.

Speak with your doctor before beginning any exercise regimen. This can help ensure that you do not reinjure your hand or cause undue strain elsewhere in your body.

While muscular fatigue or soreness is normal while working out, stop any exercise that causes increased pain.

The Takeaway

• If you exercise caution and follow your doctor’s instructions, you can still do chest exercises with a broken hand.
• Although you may be able to use a pec deck and do push-up variations on your own, you may need a partner for exercises that require resistance bands and the use of both hands.
• Avoid any exercise that increases pain or might put strain on your hand as it heals.