Fingers Push-up
The fingers push-up is an advanced bodyweight variation of the standard push-up that shifts weight onto the fingertips. This modification dramatically increases forearm and grip strength demands while maintaining the chest and triceps activation of a standard push-up.
How to do it
- Begin in a standard push-up position but support your weight on your fingertips instead of your palms.
- Spread your fingers wide for maximum stability.
- Lower your chest toward the floor by bending your elbows.
- Pause at the bottom, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Spread your fingers wide on the floor to distribute your weight.
- Keep your body in a straight line from head to heels.
- Lower your chest slowly under control toward the floor.
- Keep your elbows tucked close to your ribcage as you bend them.
- Press firmly through your fingertips to return to the top.
Breathing: Inhale as you lower your chest toward the floor, and exhale as you press back up to the starting position.
Common mistakes
- Collapsing the finger joints, which places too much stress on the small bones and can cause injury.
- Flaring the elbows outward, which places unnecessary strain on the shoulder joints.
- Sagging at the hips, which breaks core tension and reduces the effectiveness of the movement.
- Starting with too much weight too soon, which can overload untrained finger tendons.
Muscles worked
Primary: pectorals. Secondary: triceps, forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 6–8 reps, rest 60 s
Lose weight
3 sets × 5–8 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have previous wrist or finger injuries, ease off or choose a gentler push-up variation.
- If you feel sharp joint pain in your fingers, stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are fingers push-ups safe for beginners?
They require significant hand and wrist conditioning, so beginners should usually master standard push-ups first before attempting them.
How can I protect my fingers while doing this exercise?
Start by practicing on a softer surface like a yoga mat, spread your fingers wide, and build up your grip strength very gradually over time.
What should I do if my fingers hurt during the movement?
Stop immediately and switch to a standard push-up on your palms to avoid straining your finger joints.