Finger Push-Up
Challenge your strength! Finger Push-Ups build incredible forearm & grip power. Advanced move, build up slowly!
The Finger Push-Up is a compound exercise that mainly works the chest and triceps, with help from the biceps. No equipment needed: it uses just your bodyweight.
Finger Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Biceps (biceps brachii)
Finger Push-Up Variations and Alternatives
How to do the Finger Push-Up
Start in a standard push-up position with your hands under your shoulders, but instead of placing your palms flat on the floor, support your weight on the fingertips of both hands.
Spread your fingers wide and ensure that they are pointing forward.
Engage your core and glutes, keeping your body in a straight line from head to heels.
Lower your body by bending your elbows, making sure to maintain the weight on your fingertips, until your chest nearly touches the floor.
Push back up through your fingers, extending your elbows to return to the starting position.
Perform the desired number of repetitions and sets, taking care to maintain proper form throughout the exercise.
Please note that finger push-ups are an advanced variation of the traditional push-up and require significant finger strength and wrist flexibility. It is recommended to master regular push-ups and build up finger strength gradually before attempting finger push-ups. If you feel any pain or discomfort in your fingers or wrists, stop immediately and consider consulting a fitness professional before continuing with this exercise.
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Finger Push-Up FAQs
What muscles does the Finger Push-Up work?
The Finger Push-Up mainly works the chest and triceps, with help from the biceps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Finger Push-Up?
None. The Finger Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Finger Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Finger Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Finger Push-Up variations and alternatives?
Similar exercises include the Diamond Push-Up, Finger Clap, Finger Raises Plank and Fist Push-Up.
Training calculators
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