Incline Finger Press

Muscles worked

Setup

1. Place your fingertips on the edge of an incline bench or sturdy step, spreading them wide for a stable base.
2. Step your feet back until your body forms a straight line from head to heels, with shoulders directly over your hands.
3. Engage your core, glutes, and quads to create total-body tension.
4. Ensure your fingers are slightly arched and 'clawing' the surface, rather than letting the joints collapse flat.

How to do it

1. Inhale and slowly lower your chest toward the bench by bending your elbows at a 45-degree angle.
2. Pause for one second at the bottom, maintaining intense tension in your fingers and forearms.
3. Exhale and press through your fingertips to return to the starting position, focusing on 'pushing the bench away'.
4. Maintain a controlled tempo of 2 seconds down and 2 seconds up to ensure joint safety.

Form checklist

• Keep your wrists neutral and avoid letting them 'buckle' or drop toward the bench.
• Maintain a straight line from your head to your heels; do not let your hips sag.
• Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Distribute weight evenly across all ten fingertips.

Pro tips

• Focus on the 'claw' grip; imagine you are trying to squeeze the edge of the bench with your fingertips to maximize forearm activation.
• If you feel any sharp pain in the finger joints, increase the incline height to reduce the load until your connective tissue adapts.

Make it harder

• Lower the height of the incline to increase the percentage of body weight supported by the fingers.
• Transition to a 'staggered' finger press by placing one hand slightly higher than the other to challenge stability.

Frequently asked

What muscles does the incline finger press work?

The incline finger press primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the incline finger press?

The incline finger press requires no equipment — just your body weight.

Is the incline finger press good for beginners?

The incline finger press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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