Kneeling Incline Finger Press

Muscles worked

Setup

1. Kneel on the floor facing an incline bench or elevated step.
2. Place your fingertips firmly on the edge of the surface, spaced shoulder-width apart.
3. Position your palms so they are hovering 1-2 inches above the surface, supporting your weight solely on your digits.
4. Engage your core and maintain a straight line from your head to your knees.

How to do it

1. Inhale as you slowly lower your torso toward the bench by bending your elbows, keeping the pressure concentrated on your fingertips.
2. Exhale and push through your fingertips to extend your arms and return to the starting position.
3. Maintain a controlled tempo, taking 2 seconds to lower and 2 seconds to push back up.
4. Keep your palms elevated and your fingers rigid throughout the entire range of motion.

Form checklist

• Keep palms off the bench at all times.
• Ensure fingers do not buckle or hyperextend; keep them strong and slightly arched.
• Maintain a neutral spine without arching the lower back.
• Distribute weight evenly across all ten fingers.

Pro tips

• Imagine you are trying to 'dig' your fingertips into the bench to maximize forearm flexor recruitment.
• Focus on the mind-muscle connection by feeling the tension in the underside of your forearms during the push phase.

Make it harder

• Shift more body weight forward by moving your knees further back from the bench.
• Perform the press using only three or four fingers per hand to increase the load on each digit.

Frequently asked

What muscles does the kneeling incline finger press work?

The kneeling incline finger press primarily targets the forearms, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling incline finger press?

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

Is the kneeling incline finger press good for beginners?

Yes. The kneeling incline finger press is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Bent Over Single Arm Wrist Flexors StretchBeginner · forearms
• Boxing HookIntermediate · biceps, deltoids, forearms, lats, obliques, pectorals, and triceps
• Boxing Jab With Bag And GlovesIntermediate · biceps, deltoids, forearms, and serratus anterior
• Finger PinchBeginner · forearms