Kneeling Finger Press
Strengthen your fingers & wrists with Kneeling Finger Presses! A challenging bodyweight exercise for grip & forearm strength.
The Kneeling Finger Press mainly works the triceps and chest, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Kneeling Finger Press Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Kneeling Finger Press Variations and Alternatives
How to do the Kneeling Finger Press
Begin by kneeling on a comfortable surface with your knees hip-width apart.
Lean forward and place your hands on the ground, positioning them so that only your fingers are in contact with the floor (fingertips pointing forward) — your palms should not be touching the ground.
Straighten your arms so your body forms a straight line from your knees to your shoulders, making sure to engage your core to keep your body stable.
Slowly lower your chest towards the ground by bending your elbows, keeping them relatively close to your body.
Lower down until your chest is just above the ground, then push back up through your fingers to return to the starting position. This marks one repetition.
Ensure that your movements are controlled, and maintain tension in the muscles throughout the exercise. Adjust the spacing of your fingers or knees to vary the intensity and to find a position that doesn't strain your wrists.
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Kneeling Finger Press FAQs
What muscles does the Kneeling Finger Press work?
The Kneeling Finger Press mainly works the triceps and chest, with help from the shoulders and core. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Kneeling Finger Press?
None. The Kneeling Finger Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Finger Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Finger Press variations and alternatives?
Similar exercises include the Bodyweight Kneeling Tricep Extension, Kneeling Explosive Push-Up, Finger Push-Up and Fist Push-Up.
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