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Upper body exercises that don’t require use of hands/grips?
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Dealing with a hand or wrist injury can be a major hurdle, especially when staying active and maintaining your fitness goals. Upper body workouts shouldn’t be sidelined, even if traditional exercises involving grips are off the table. Fortunately, several exercise options allow you to build and strengthen your upper body without putting strain on your wrists. Here’s how you can keep your upper body workouts on track without the use of your hands or grips.
Effective Upper Body Workouts Without Hand Use
Understanding how to modify your regime when dealing with injuries can allow you to maintain fitness levels effectively. Upper body workouts without hand use primarily focus on avoiding any movements that require gripping or placing pressure on the wrists.
Machine-Based Alternatives for the Upper Body
Machines can be a great way to continue upper body workouts when dealing with hand injuries. For instance, the pec deck machine effectively targets the chest muscles without requiring wrist movement. Additionally, the pullover machine strengthens both the back and chest, utilizing an arc motion that bypasses the wrist entirely. Inspire USA Foundation lists these and other exercises ideal for those needing wrist-friendly solutions.
Engaging Bodyweight and Resistance Band Workouts
Workouts aren’t solely limited to gym machines. Bodyweight exercises and resistance bands offer a versatile solution for continuing upper body workouts without relying on your hands. Exercises using manual resistance, where a partner provides the resistance, allow for bicep and tricep activation without the need for gripping. Moreover, the resistance band chest fly is another exercise that offers a robust workout for the chest, avoiding the wrists.
Incorporating a “No-Hands” Upper Body Routine
The Houston Texans’ “No Hands Routine” exemplifies a training method used by athletes to focus on upper body workouts without involving the hands. This routine includes single-joint exercises and alternative methods such as the Nitro Rear Delt, which effectively targets the upper back. Implementing such techniques helps maintain fitness despite any hand or wrist issues. Houston Texans provides a deeper insight into how athletes continue to train under these limitations.
Additional Tips for Safe Workout Practices
While embracing these workout modifications, one must remain cautious by consulting with healthcare professionals before starting any new exercise routines. These experts can offer tailored advice suitable to your particular condition, ensuring no further injury occurs. Additionally, using wrist straps or tape can provide extra support, potentially preventing additional strain or injury during your workouts.
Key Takeaways for Upper Body Workouts
In conclusion, an injury doesn’t necessarily mean sacrificing your health goals. By adopting machine-based options, trying resistance band exercises, and exploring the “No Hands Routine,” you can sustain upper body muscle and strength without reliance on your wrists. Most importantly, prioritize safety and recovery throughout your fitness journey. For further guidance, resources like BrianMac Sports Coach offer additional strategies for adapting exercises to fit your needs.
