Incline Finger Press
Strengthen your forearms with the Incline Finger Press! Improve grip and build upper body strength with this unique bodyweight exercise.
The Incline Finger Press is a compound exercise that mainly works the biceps, chest and triceps, with help from the back. You'll need: exercise bench.
Required Equipment
Incline Finger Press Muscles Worked
Primary
Side Biceps (brachialis); Upper Chest (pectoralis major, clavicular head); Biceps (biceps brachii); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Incline Finger Press Variations and Alternatives
How to do the Incline Finger Press
Starting Position:
Stand in front of a sturdy surface (like a table or a bench) that is waist-high. Make sure the surface is stable.
Place your hands on the edge of the surface with your fingers extended and palms facing down.
Body Positioning:
Step back so that your body is at an angle, leaning slightly forward. Your arms should be straight, and your body should form a straight line from head to heels.
Your feet should be shoulder-width apart for balance.
Movement:
Slowly bend your elbows, lowering your body towards the surface. Your wrists should remain straight, and your elbows should stay close to your sides.
As you lower your body, focus on pushing down through your fingers and palms while engaging your forearms.
Return to Starting Position:
Push through your hands to return to the starting position, straightening your arms.
Ensure your core is engaged throughout the movement to maintain stability.
Repetitions:
Aim for 8 to 12 repetitions, depending on your fitness level. Take a short break before your next set if needed.
Tips:
Keep your movements controlled to avoid injury.
Adjust the incline (higher or lower) based on your strength level. A higher surface makes the exercise easier, while a lower surface increases difficulty.
Focus on the contraction in your forearms during the exercise.
Remember to warm up before starting your workout and stretch your arms afterward to prevent soreness.
Incline Finger Press FAQs
What muscles does the Incline Finger Press work?
The Incline Finger Press mainly works the biceps, chest and triceps, with help from the back. The main muscles are the brachialis, pectoralis major, biceps brachii and triceps brachii.
What equipment do you need for the Incline Finger Press?
Exercise bench.
Is the Incline Finger Press 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 Incline Finger Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Incline Finger Press variations and alternatives?
Similar exercises include the Finger Push-Up, Forward Forearm Push, Kneeling Finger Press and Kneeling Finger Pulse.
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