Finger Push-Up

Muscles worked

Setup

1. Begin in a high plank position with your feet together and your body forming a straight line from head to heels.
2. Place your weight on the tips of your fingers and thumbs rather than flat palms, spreading them wide for a stable base.
3. Position your hands slightly wider than shoulder-width apart with your fingers slightly arched and rigid.
4. Engage your core, glutes, and quads to stabilize your spine and prevent hip sagging.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows, keeping them tucked at a 45-degree angle to your body.
2. Lower yourself until your chest is just an inch above the floor, ensuring your finger joints do not collapse under the weight.
3. Exhale and drive through your fingertips to push your body back to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to return to the top.

Form checklist

• Keep fingers slightly clawed and rigid; do not allow the joints to hyperextend or flatten.
• Maintain a neutral neck by looking at a spot on the floor about six inches in front of your hands.
• Ensure your weight is distributed evenly across all ten fingers to avoid overloading the pinky or thumb.
• Keep your elbows from flaring out excessively to protect the shoulder joints.

Pro tips

• Focus on 'gripping' the floor with your fingertips to maximize forearm recruitment and finger stability.
• If you are new to this movement, start on a soft surface like a yoga mat or grass to reduce the pressure on the skin of your fingertips.

Make it harder

• Perform the exercise with fewer fingers, such as using only three fingers per hand.
• Elevate your feet on a bench or step to increase the percentage of body weight supported by your fingers.

Frequently asked

What muscles does the finger push-up work?

The finger push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the finger push-up?

The finger push-up requires no equipment — just your body weight.

Is the finger push-up good for beginners?

The finger push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps