Finger Push-up

Strengthen your fingers, hands, chest, and triceps with the challenging Finger Push-up.

VeryHighChest Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Finger Push-up

Compound

Kneeling Push-up

Chest · Pectoralis Major Clavicular Head · Body weight

Beginner

Compound

Push-Up Plus

Chest · Pectoralis Major Clavicular Head · Body weight

Intermediate

Compound

One Side Archer Push-up

Chest · Pectoralis Major Clavicular Head · Body weight

Advanced

Compound

Twist Push-up

Chest · Pectoralis Major Clavicular Head · Body weight

Advanced

Description

A challenging push-up variation where the user balances on their fingers instead of their palms to strengthen their finger and hand muscles.

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How to do Finger Push-up

01
Setup
Begin in a standard push-up position, but instead of placing your palms flat, support your weight on the pads of your fingers with your thumbs slightly tucked. Ensure your fingers are spread wide for stability.
02
Setup
Form a straight line from your head to your heels, engaging your core and glutes to maintain a rigid torso. Keep your gaze slightly forward to maintain a neutral neck alignment.
03
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked close to your body.
04
Continue lowering until your chest is just above your hands or as deep as your finger strength allows while maintaining full control.
05
Exhale powerfully as you push through your fingertips and extend your elbows to return to the starting position, maintaining tension throughout your body.

Tips

Start on your knees if needed to build foundational finger and hand strength before attempting the full plank position.
Focus on pressing through the entire pad of each finger, not just the tips, to distribute the load evenly and protect your finger joints.
Keep your core extremely tight throughout the entire movement to prevent your hips from sagging or rising too high, maintaining a strong plank.
Imagine you are actively gripping the floor with your fingers to maximize activation and control during both the lowering and pushing phases of the exercise.

Common mistakes

Sagging hips during the movement compromises core stability; fix this by actively squeezing your glutes and bracing your abdominal muscles throughout the set.
Collapsing the fingers or wrists puts excessive strain on small joints; fix this by spreading your fingers wide and pressing through the pads, maintaining a strong, stable hand structure.
Rushing the movement reduces time under tension and control; fix this by performing each repetition slowly and deliberately, especially during the eccentric (lowering) phase.

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Questions

What muscles does Finger Push-up work?

Finger Push-up primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii, Wrist Extensors, Wrist Flexors.

Is Finger Push-up good for beginners?

Finger Push-up is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Finger Push-up?

You need Body weight to perform Finger Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Finger Push-up?

Start on your knees if needed to build foundational finger and hand strength before attempting the full plank position. Focus on pressing through the entire pad of each finger, not just the tips, to distribute the load evenly and protect your finger joints. Keep your core extremely tight throughout the entire movement to prevent your hips from sagging or rising too high, maintaining a strong plank. Imagine you are actively gripping the floor with your fingers to maximize activation and control during both the lowering and pushing phases of the exercise.

What are common mistakes when doing Finger Push-up?

Sagging hips during the movement compromises core stability; fix this by actively squeezing your glutes and bracing your abdominal muscles throughout the set. Collapsing the fingers or wrists puts excessive strain on small joints; fix this by spreading your fingers wide and pressing through the pads, maintaining a strong, stable hand structure. Rushing the movement reduces time under tension and control; fix this by performing each repetition slowly and deliberately, especially during the eccentric (lowering) phase.