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  1. #1
    Registered User Darkius's Avatar
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    How do I exercise my chest without using my wrists?

    My wrist is taking forever to heal, probably because I have to keep using it. I just need to maintain muscle during a cut.

    My gym does not have a butterfly machine.

    I looped a belt around my forearms and attached to a machine grip, but that is not ideal.

    Also, I need to work my triceps, biceps, and back.

    I'm open to static exercises.

    Pulling does not seem to aggregate it, but I'm thinking about doing reverse planks on 2 foam rollers with my elbows to statically work my back.
    Novice lifter who sticks to the basics 3x per week but likes to theorize about improvements while recovering.
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  2. #2
    Registered User Darkius's Avatar
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    Maybe a few padded boards to rest on the TRX below my upper forearms. I'd have to round up the parts. I have access to a wood shop but want to take the most straight forward route.
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    Look into EMS.
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    Get into proper plank position on elbows and lean forward to the ground keeping center around your traps and reverse yourself back to plank and repeat.
    Last edited by GeneralSerpant; 12-14-2021 at 10:02 AM.
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    Registered User EiFit91's Avatar
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    Originally Posted by Darkius View Post
    My wrist is taking forever to heal, probably because I have to keep using it. I just need to maintain muscle during a cut.

    My gym does not have a butterfly machine.

    I looped a belt around my forearms and attached to a machine grip, but that is not ideal.

    Also, I need to work my triceps, biceps, and back.

    I'm open to static exercises.

    Pulling does not seem to aggregate it, but I'm thinking about doing reverse planks on 2 foam rollers with my elbows to statically work my back.
    Take a week off, then slowly increase your activity after that. Connective tissue needs more time to recover than muscle. It's not a good idea to just try to work around this unless it's something that keeps coming back even after you have fully recovered - if that happens you need to reconsider your exercise selection.

    Pushups using dumbbells as handles is an alternative if the wrist pain just keeps coming back, but I don't know what caused your wrist pain in the first place.
    Last edited by EiFit91; 12-14-2021 at 10:17 AM.
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    Registered User paulinkansas's Avatar
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    Take it easy in the gym for a month or two and let your body recover. Labor Day weekend I experienced a catastrophic failure of a ladder that I was on. Had injuries literally from my head to my foot. I just did a moderate full body workout every 7-10 days for about 6 weeks and experienced no loss of strength. It didn't help that when the ladder failed I had no clothes on.
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  7. #7
    Registered User Darkius's Avatar
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    It's an old roller blading injury that keeps getting reaggrevated.
    Novice lifter who sticks to the basics 3x per week but likes to theorize about improvements while recovering.
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    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    Take it easy in the gym for a month or two and let your body recover. Labor Day weekend I experienced a catastrophic failure of a ladder that I was on. Had injuries literally from my head to my foot. I just did a moderate full body workout every 7-10 days for about 6 weeks and experienced no loss of strength. It didn't help that when the ladder failed I had no clothes on.
    Did you have rollerblades on?
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  9. #9
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    Did you have rollerblades on?
    I was on tequila.
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  10. #10
    Registered User Darkius's Avatar
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    10 years ago I was dodging cars that ignored the walk sign. Also slipped on water on a side walk. Uneven cracks, etc. Fell and put my palm down to break my fall. I should have learned my lesson but continued to commute. I've had wrist issues since.

    Only skate in smooth skating area, not on sidewalks. Pedestrians high five rollerbladers, but motorists hate us.



    I'm starting to realize my contraptions would not work through a range of motion. I could only do static holds.
    But if I stay light and low volume and don't try to push limits, I bet I can do enough to keep most of what I have.
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  11. #11
    Registered User Darkius's Avatar
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    Originally Posted by paulinkansas View Post
    I was on tequila.
    Alcohol was how I messed up the knuckles at the base of my thumbs. Don't do overhead press while drunk. Don't physically show off while drunk. It has life long consequences. That was 11 years ago.
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    Get yourself a set of cuffs and use cables
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  13. #13
    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    Labor Day weekend I experienced a catastrophic failure of a ladder that I was on. Had injuries literally from my head to my foot. I just did a moderate full body workout every 7-10 days for about 6 weeks and experienced no loss of strength. It didn't help that when the ladder failed I had no clothes on.
    I like your injury stories better, both because they don't involve rollerblades & are actually true.
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  14. #14
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    I like your injury stories better, both because they don't involve rollerblades & are actually true.
    Falling off a ladder naked and under the influence of tequila has a better ring to it than getting an injury rollerblading.
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    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    Falling off a ladder naked and under the influence of tequila has a better ring to it than getting an injury rollerblading.
    Yeah, I would've preferred if OP elaborated more on the time he said his injuries were from missile & martial arts accidents during his time in the Marines. That story could've could've given you a run for your money if he stuck to it.
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    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    Yeah, I would've preferred if OP elaborated more on the time he said his injuries were from missile & martial arts accidents during his time in the Marines. That story could've could've given you a run for your money if he stuck to it.
    I'd like to hear a story of someone being attacked by a pack of wolves or a grizzly bear.

    One time I was hunting geese with another guy on a frozen lake. We were setting out decoys and I fell through the ice. The sudden cold took out my energy and I couldn't even yell for help. I managed to crawl out on the ice and go over to the other guy. He didn't even notice I fell through. He said "what happened to you?". I told him I need to get indoors before I freeze to death.
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    Registered User Darkius's Avatar
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    Originally Posted by air2fakie View Post
    Yeah, I would've preferred if OP elaborated more on the time he said his injuries were from missile & martial arts accidents during his time in the Marines. That story could've could've given you a run for your money if he stuck to it.
    Ankles were from hiking with a full weight dummy missle on my back.
    Knees were from my overzealous squad leader trying to teach us all grappling.

    This is the 3rd time you insinuated my story changed and 3rd time I corrected you.
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  18. #18
    Registered User Darkius's Avatar
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    Originally Posted by paulinkansas View Post
    I'd like to hear a story of someone being attacked by a pack of wolves or a grizzly bear.
    ...

    Closest I have for you is my landlord's big dog that likes to jump up on me, and his little accomplice who likes to growl like it is a big wolf. Sometimes when I push the big dog off or try to drag it to a gated area, that reagrevates my wrist injury.
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    Registered User air2fakie's Avatar
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    Originally Posted by Darkius View Post
    Ankles were from hiking with a full weight dummy missle on my back.
    Knees were from my overzealous squad leader trying to teach us all grappling.

    This is the 3rd time you insinuated my story changed and 3rd time I corrected you.
    Actually this is the first time you provided any underlying detail behind your prior tale (which you deleted immediately after I questioned it). I admit I was wrong though, I actually like the rollerblading story better. My bad.
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    Registered User paulinkansas's Avatar
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    I knew this guy in college that spent 2 years in the Army before college. He wasn't all up there in his mental facilities. One day I saw him and one side of his neck was red as an apple.

    Source of red neck: catastrophic failure doing shots of flaming Bacardi 151 proof rum.

    Another time he was throwing away a bunch of clothes and trying to take a shower. He had opened up a man hole cover expecting access to some tunnels. He jumped into an underground greasepit from the cafeteria up to his neck. Grease was rancid.

    He lasted a semester.
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    Registered User myactivetribe's Avatar
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    without using wrists

    Exercise with the 5 lb weight on the weak wrist; just do the exercises slowly, as in slow motion.
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    Registered User safcpaul's Avatar
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    I use Cerberus wrist wraps. I've got a wrist strain and they work wonders. My wrist strain was caused by fighting off 962 terrorists and rescuing 2518 people sole handedly.
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    Registered User Darkius's Avatar
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    Originally Posted by EiFit91 View Post
    Take a week off, then slowly increase your activity after that. Connective tissue needs more time to recover than muscle. It's not a good idea to just try to work around this unless it's something that keeps coming back even after you have fully recovered - if that happens you need to reconsider your exercise selection.

    Pushups using dumbbells as handles is an alternative if the wrist pain just keeps coming back, but I don't know what caused your wrist pain in the first place.

    It has reinjured many times. Lifting a weight too fast, progressive overload, etc. Pretty hard to avoid.

    I definitely need new exercises. That was the point of this thread.

    I wish my gym had a butterfly machine. I'm bipasing my wrist my using straps, but they don't work well. My goal is to just find something that works well enough to maintain. I realize my right forearm will likely atrophy.
    Novice lifter who sticks to the basics 3x per week but likes to theorize about improvements while recovering.
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    MarkZB is offline
    Is it possible for you to do push up with clenched fists and with your knuckles in the ground or does it hurt?
    It worked for me when I had pain in my wrists. Just make sure you are careful.
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