Chest Workouts You Can Do With a Broken Hand
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5 Chest Workouts You Can Do With a Broken Hand

5 Chest Workouts You Can Do With a Broken Hand
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Updated on July 31, 2025
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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.

There are several exercises, however, that can target your chest muscles without affecting your recovery from a hand injury.

1. Pec Deck

Exercise machines can help you build your chest muscles while your hand is broken. A pec deck or chest fly machine, which the American Council on Exercise ranks as one of the top ways to activate the pectoral muscles, can target your chest without putting strain on your hands.

While seated on the machine, take the following steps:

  • Place your forearms against the foam padding of the machine while making sure your injured hand does not make contact.
  • Squeeze your two forearms together.
  • Hold that position for 1 to 2 seconds.
  • Slowly release the tension and return your forearms to their initial position.
This machine does require shoulder rotation, however, and may not be wise if you have a history of shoulder dislocation.

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 be a way to activate the pectoralis major and the pectoralis minor muscles in the chest.

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

  • Thread a resistance band under the bench.
  • Tie the ends of the band to each of your wrists; you may need a partner to do this for you, as well as to untie it after you are done.
  • With each arm extended at shoulder level, bring your hands together above your chest. Keep your elbows straight as you do this.
  • After your palms meet, slowly bring your arms back down to your side.
Ask your doctor or physical therapist if you can do this exercise without putting strain on your hand. If your injury is at or near your wrist, a resistance band fly may not be wise until you recover fully. Also, about 36 percent of resistance training injuries occur in the shoulder, so avoid this workout if you have shoulder issues.

3. Supine Punch

A supine punch is designed to work the muscle on the outer part of your chest that attaches to your ribs.

To do this exercise:

  • Lie on your back and secure wrist weights around each forearm; you may need a partner for this.
  • Raise your arms over your head and keep your elbows straight.
  • Punch your hands toward the ceiling by rounding your shoulder blades forward.
  • Hold your hands there for 1 to 2 seconds.
  • Relax your shoulder blades and lower your hands back down without bending your elbows.

4. Resistance Band Internal Rotation

This exercise also uses a resistance band affixed to a stationary location and tied to your wrist. It rotates the shoulder internally and strengthens the pectoralis major, along with several other muscles.

Follow these steps to perform this exercise:

  • 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; use a partner if needed.
  • Bend your elbow at a 90-degree angle and rest it against the side of your body.
  • Rotate your forearm slowly toward your stomach until it reaches your abdomen.
  • Hold this position for at least 1 second.
  • 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. Do do this exercise:

  • Get into a plank position on your forearms and your toes, ensuring your body weight does not rest on your injured hand. Your elbows should be tucked in and pointing behind you.
  • Elevate your back a few inches toward the ceiling.
  • Hold for 1 to 2 seconds.
  • Relax your shoulder blades and return your upper back to the initial 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 to 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.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Schanke W et al. What Are the Top 3 Most Effective Chest Exercises? American Council on Exercise.
  2. Alqarni AM et al. Common Injuries in Resistance Training. Saudi Journal of Sports Medicine. August 2019.
  3. Intelangelo L et al. Supine Scapular Punch: An Exercise for Early Phases of Shoulder Rehabilitation? Clinical Biomechanics. February 2022.
  4. Rotator Cuff Internal Rotation. American Council on Exercise.
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Scott Haak, PT, DPT, MTC, CSCS

Medical Reviewer

Scott Haak, PT, DPT, has been a member of the Mayo Clinic staff since 2000. Dr. Haak serves as faculty for the Sports Medicine Fellowship program at Mayo Clinic Florida. He is certified by the NSCA (National Strength and Conditioning Association) as a CSCS (Certified Strength and Conditioning Specialist), is a Certified USA Weightlifting Coach and Certified USA Football Coach, and possesses a MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences.

Haak is an exercise enthusiast and enjoys running, weightlifting, and sports performance training. He is the president and director of coaching of a youth tackle football organization, JDL Providence Football, and currently coaches high school football and weight lifting.

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Tim Petrie, PT, OCS

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Tim Petrie is a sports medicine physical therapist and a certified orthopedic specialist practicing in Milwaukee, WI. In addition to treating patients of all ages, he is passionate about writing about health and wellness topics. In his free time, Tim loves to run and travel with his wife and three kids.

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