A finger push-up is a type of push-up exercise that requires a person to perform a push-up on their fingertips rather than on their palms.
This variation of push-up is typically used to improve grip strength, wrist stability, and upper body strength. The exercise is performed by placing the fingertips of each hand on the ground and then performing a push-up in the usual way.
How to do:
It’s important to note that finger push-ups should only be attempted by individuals who have a strong foundation in regular push-ups and wrist strengthening exercises.
Here’s how you can perform a finger push-up:
- Start in a push-up position: Start in a push-up position with your palms on the ground, fingers pointing forward, and your body in a straight line.
- Position your fingertips: Slowly lift your palms off the ground and balance your weight on your fingertips, keeping your wrists straight. Shift your weight onto your fingertips, making sure that your palms are no longer touching the ground.
- Lower your body: Slowly bend your elbows and lower your body towards the ground, keeping your body in a straight line.
- Push back up: Once your chest is close to the ground, push back up to the starting position by straightening your arms.
- Repeat: Repeat the exercise for the desired number of reps, making sure to maintain proper form throughout the movement.
Personal Trainer Tips:
The added challenge of having to support your body weight on your fingertips makes this exercise more difficult than a standard push-up and is best suited for advanced fitness enthusiasts. It’s important to keep in mind that this type of exercise can be quite strenuous on the hands and wrists and can be uncomfortable for some individuals.
It’s important to start with a smaller number of reps and gradually increase as you get stronger. You may also want to use a wrist wrap or pad to protect your hands and wrists from injury, especially if you are just starting to perform this exercise. As with any exercise, it’s also important to listen to your body and stop if you experience any pain or discomfort.
Benefits of Finger Push-up
Increase wrist and finger strength: Performing finger push-ups requires significant wrist and finger strength, which can be beneficial for activities such as rock climbing, gymnastics, and martial arts.
Improve upper body strength: Finger push-ups are an intense upper body exercise that target the chest, shoulders, triceps, and core muscles. They can help build strength and increase muscle definition in these areas.
Enhance grip strength: Finger push-ups also help improve grip strength, which can be beneficial for various activities such as weightlifting, sports, and manual labor.
Challenge your body: Finger push-ups are a challenging exercise that require a high level of skill and physical fitness. Adding finger push-ups to your workout routine can help you challenge your body and take your fitness to the next level.
Finger Push-up – Muscles Worked
- Pectoral muscles (Chest): The primary muscle group worked during a finger push-up is the pectoral muscles, which are responsible for moving the arms across the front of the body.
- Triceps: The triceps, located on the back of the upper arm, are also activated during a finger push-up as they work to straighten the elbow.
- Deltoids: The deltoids, located on the top of the shoulder, assist in lifting the body up and down during the push-up movement.
- Core: The finger push-up also requires engagement of the core muscles, including the rectus abdominis, obliques, and transverse abdominis, which help to maintain a stable, straight body position throughout the exercise.
- Trapezius: The trapezius muscle, which is located in the upper back, is also activated during push-ups, including finger push-ups. The trapezius muscle helps to stabilize the shoulder blades and assist in maintaining proper posture during the exercise.
- Forearms and grip strength: The finger push-up also works the forearms and improves grip strength, as the hands and fingers must support the body weight during the exercise.
- Hand and Finger Muscles: The specific finger muscles that work isometrically during finger push-ups include the flexor digitorum profundus, flexor digitorum superficialis, lumbricals, and interossei. These muscles are responsible for holding the fingers in a fixed position, maintaining a stable base of support for the body during the push-up exercise.
Overall, the finger push-up is a full-body exercise that can help to improve upper body strength, core stability, and grip strength.