Finger Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Finger Push-Up

Step by step instructions, muscle activation and variants for the Finger Push-Up.

HardUpper chestMiddle chest

About this exercise

An advanced push-up variation performed on the fingertips instead of flat palms, dramatically increasing the demand on the finger flexors, forearms, and wrists while still training the chest and triceps. Commonly used in martial arts and gymnastics conditioning to develop grip and hand strength.

How to Perform

  • Begin in a high plank position, but place only your fingertips on the floor rather than your palms, with fingers spread and pointing forward
  • Keep your wrists elevated and elbows slightly flared out at roughly 45 degrees
  • Brace your core and maintain a rigid, straight body from head to heels
  • Lower your chest toward the floor by bending the elbows in a controlled manner
  • Stop when your chest is just above the ground without collapsing the fingers
  • Press back up to the starting position by straightening the arms
  • Keep your fingertips firmly planted on the floor throughout the entire set

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsFront shouldersInner forearmOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Finger Push-Up

The Finger Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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