Training

Alternative exercises to train under the elongated finger position?

flatprotrusionAug 25, 3:43 PM

Was watching a video on some hand strength exercises and the 5th exercise timestamp 5:28 of the video uses a weight plate for the exercise. I don't have a weight plate, wondering what bodyweight or other minimal equipment alternatives there are for this particular exercise. I have a pull up bar, dips bars, dumbbells, a wall, a table and a chair. Did some research for climbing finger strengthening exercises but there might be some overlap with the exercises in the video and I would like to follow the routine in the video if possible. Video in question: [https://www.youtube.com/watch?v=JHzy-go0\_1g](https://www.youtube.com/watch?v=JHzy-go0_1g)

5 replies

mightygullible_2·Aug 25, 4:00 PM
You can just do planks or pushups on your fingertips Same mechanism
flatprotrusion_2·Aug 25, 4:23 PM
Thanks I'll try those, and would any kind of finger exercise that involves me pushing force along elongated fingers suffice?
mightygullible_3·Aug 25, 4:47 PM
Yes that's correct You're combating the forces trying to bend your fingers back
spirited_revenue_4_5·Aug 25, 5:16 PM
For that open-finger position, start with easier versions like foot-assisted towel hangs, tabletop fingertip leans, light finger rolls, rice bucket work, and band finger extensions. Tendons adapt slowly, so keep the first block well short of pain and max-effort hangs. Track hold time, assistance, and reps so progression is gradual. I'd track the progression in an app like GymSet. If finger or elbow irritation rises, back the volume down before increasing intensity again.
flatprotrusion_3·Aug 27, 9:36 AM
I'm doing this as part of building my elbow resilience lol. Have started doing a lot more pull ups and dips and might have elbow tendonitis or something. Tried breaking for 3 wks but no dice. Now im just working thru but stopping when thrs pain. Currently doing finger wall push ups with my hand to elbow in a straight plank and pushing against the wall with my fingers. I've seen finger band extensions, they seem fun to use and easy to use when I'm watching a video lol. Might try that out, thanks.

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