Kneeling Finger Push-Up
Strengthen your fingers & upper body with Kneeling Finger Push-Ups! A modified push-up to build finger strength.
The Kneeling Finger Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps and forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Finger Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Inner Forearm (wrist flexors)
Kneeling Finger Push-Up Variations and Alternatives
How to do the Kneeling Finger Push-Up
Begin by kneeling on an exercise mat or the floor to support your body weight.
Place your fingers on the floor with your hands under your shoulders. Your fingers should be spread out, and you can choose whether to use just your fingertips or the pads of your fingers as well.
Keep your knees on the ground, directly under your hips, and cross your feet to elevate them slightly.
Engage your core and keep your back straight to ensure your body is in a proper plank position from your knees to your head.
Slowly lower your body by bending your elbows, focusing on keeping the movement controlled. Go down until your chest is just above the ground.
Press through your fingers and extend your arms to push your body back up to the starting position.
Repeat for the desired number of repetitions and sets.
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Kneeling Finger Push-Up FAQs
What muscles does the Kneeling Finger Push-Up work?
The Kneeling Finger Push-Up mainly works the chest and shoulders, with help from the triceps and forearms. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Kneeling Finger Push-Up?
None. The Kneeling Finger Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling 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 Kneeling Finger Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Finger Push-Up variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Box Decline Kneeling Push-Up, Decline Kneeling Push-Up and Kneeling Explosive Push-Up.
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