Fingertip Push-Up

As more exercises are developed and adopted, the push-up remains a training staple. The benefits of push-ups are well documented, with several push-up variations changing the difficulty and target muscle focus.

The traditional push-up movement pattern is simple. Come down to the floor from a high plank position and push back up. Fingertip push-ups use the same movement pattern but perform it on your fingertips. This increases the difficulty, providing an additional wrist and finger challenge.

We discuss the many benefits of fingertip push-ups, looking at the correct form and programming considerations.

How To Do

  1. Find a suitable padded area or a gym mat if available. This helps to improve exercise comfort.
  2. Assume a tabletop position. Your hands and knees should be the only contact points. Your body should be facing the ground.
  3. Bring your legs back to assume a high plank position. Your shoulders should be stacked over your hands. There should be a straight line from your heels to your head.
  4. Form a V-shape with your thumbs and forefingers. Come onto your fingertips while maintaining the same position.
  5. Inhale and engage your core. Exhale and flex your elbows to slowly come down to the ground.
  6. Pause briefly at the bottom position.
  7. Inhale and extend your elbows to push back to the starting position.

Tips From Expert

  • Maintain The Hand Position — Fingertip push-ups require your wrists and fingers to take your body weight. Because of this, it’s more important to maintain a stable hand position. Adopt the correct placement and avoid adjusting them.
  • Keep A Straight Line — Engage your core before performing the movement pattern. This allows you to maintain a straight line from your head to your heels. Doing this ensures targeted muscle focus and reduces injury risk.
  • Avoid Touching The Floor — Each repetition should be performed with your body off the floor. Avoid touching the ground as you come to the bottom position.
  • Perform A Suitable Warm-Up — Warm up with some cardio exercise and dynamic mobility stretches. This increases body temperature and joint range of motion.

Optimal Sets and Reps

The programming table below can be used to find your idea sets and reps according to your training style.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Fingertip Push-Up

How to Put in Your Workout Split

The fingertip push-up is an advanced push-up movement that uses your body weight. It involves performing the normal push-up on your fingers, providing an additional wrist challenge.

Alongside increasing strength and muscle size, it’s a great exercise to work on grip strength and wrist stability.

These are our suggested ways to program it:

  • Bodybuilding Split — The upper-body muscles act as the primary and secondary movers. When training for hypertrophy (muscle growth), include them as a push, upper-body, or full-body workout. They should be done after weighted movements such as the barbell bench press.
  • Strength And Power Accessory — Include them after your main strength movements as an accessory exercise. This helps you to work on grip strength and wrist stability. Focus on movements such as the deadlift, snatch, clean, and press.
  • Bodyweight Routine — With no equipment needed, they work great as part of a bodyweight routine. Include them as part of a home workout or in the gym. Exercises such as bodyweight squats and burpees work well with them.

As an advanced bodyweight movement, loading recommendations are not needed. Use a weighted vest if you need to increase the difficulty.

Ensure 60–90 seconds of rest between endurance and hypertrophy sets. Make sure you get 2–3 minutes of rest between strength and power sets.

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

Explore Now

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular heads, also known as the upper chest, are the top parts of the pectoralis major muscles. During the fingertip push-up, the arms start the movement in a flexed position. As you push up from the bottom, the arms go back into the flexed position through the action of the clavicular heads.

Studies looking at muscle activation in fingertip push-ups are lacking. However, a study looking at the activation of the clavicular heads in the normal push-up showed an activation rate of 30%. This is a measure of how hard a muscle is working against resistance.

Sternal Head Of Pectoralis Major

The sternal heads of the pectoralis major are also known as the middle chest muscles. Their main function is to adduct the arms or bring them closer to the midline of the body.

From the bottom push-up position, the sternal heads adduct the arms. This brings the body back to the starting push-up position. This happens at the same time as the clavicular heads flex the arms.

Abdominal Head Of Pectoralis Major

The abdominal heads of the pectoralis major are also known as the lower chest muscles.

The main functions of the abdominal heads are to adduct and extend the arms. This means bringing the arms into the midline of the body and behind the body.

During the fingertip push-up, they work with the sternal heads to adduct the arms as you push from the bottom position. From the starting position, they bring the arms behind the body as you come down to the floor.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

The shoulder complex is made up of three muscle heads, or deltoids. These are the anterior deltoids, lateral deltoids, and posterior deltoids.

The anterior deltoids work alongside the clavicular heads of the pectoralis major to flex the arms during the starting position. From the bottom push-up position, they also flex the arms to bring you back to the starting position.

Triceps Lateral Heads

The tricep brachii are a large muscle group on the back of the upper arms. They’re responsible for two-thirds of the upper-arm mass and make the horseshoe-like shape.

They can be split into three heads — the lateral heads, medial heads, and long heads. The lateral heads are on the outside of the upper arms. When performing fingertip push-ups, the triceps lateral heads extend the elbows. This happens as you push up from the bottom position.

Triceps Medial Heads

The triceps medial heads are next to the lateral heads. Unlike the lateral heads, they’re active against resistance and when no resistance is present.

During fingertip push-ups, they work with the lateral heads to push away from the floor. This brings you back to the starting position where your elbows should be fully extended.

Triceps Long Heads

The triceps long heads are next to the lateral heads and above the medial heads. They originate from the scapula (shoulder blades) and are inserted into the ulna.

As you push up from the bottom position, they work with the other two triceps heads to extend the elbows. During both phases of the fingertip push-up, they stabilize the shoulders, ensuring the correct limb movements.

Wrist Flexors

The wrist flexors are a group of muscles on the inside of the forearm.

During activity and movement, the wrist flexors are responsible for flexing the wrist. Alongside controlling the movement, they ensure the stability of the wrist joint.

When performing fingertip push-ups, the wrist flexors contract. This keeps a stable wrist position as you push up using your fingers. During the movement, they work alongside the wrist extensors to ensure stability.

Wrist Extensors

The wrist extensors are a group of muscles on the outside of the forearm.

They perform the opposite of the wrist flexors which is wrist extension. As the opposite movers, they work alongside the wrist flexors during movement and exercise to ensure stability.

In both phases of the fingertip push-up, the wrist extensors contract to maintain the wrist position. They adopt a slightly extended hand position as your hands press against the floor.

Upper And Lower Rectus Abdominis

The rectus abdominis muscles run down either side of the middle of your abdomen, or stomach. They make up part of the core musculature. This connects the upper limbs to the lower body, ensuring efficient movement patterns and stable body positions.

During fingertip push-ups, the rectus abdominis muscles help to maintain a straight body position. This allows you to keep a straight line from your head to your heels.

We discuss more about their role in our article do push-ups work abs?

Obliques

The oblique muscles also form part of the core musculature. They’re on the sides of the abdomen in front of the ribcage. As you perform fingertip push-ups, they prevent the torso from over-rotating or excessively flexing. This helps to maintain a stable position.

As part of the core musculature, dedicated oblique exercises can form part of your abdominal training routine. We discuss how long does it take to get abs in another article.

Serratus Anterior

The serratus anterior is a small, fan-shaped muscle group next to the ribs under the chest. As you come down into the bottom position, the serratus anterior retracts the scapula bringing them inwards. As you push, the serratus anterior protracts the scapula, bringing them outwards.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Powerlifters

The goal of a powerlifter is to overcome resistance in the shortest amount of time. In simple training terms, this means successfully lifting as much weight as possible. Generally speaking, this applies to the big three lifts — the deadlift, squat, and barbell bench press.

The role of grip strength in powerlifting is well known. In deadlifting, good grip strength is needed to grip the bar. Without it, the correct movement patterns can’t be performed. 

Finger push-ups are great for developing grip strength. Therefore, adding them to your powerlifting routine is a great way to work on this crucial element of performance. 

Advanced Gymgoers

At an advanced stage of training, the main training determinants have already been learned. Advanced gymgoers should be well aware of the basic push-up movement pattern. Therefore, they should be focusing on more advanced variations. 

Finger push-ups are significantly harder than normal push-ups. They require added elements such as wrist stability and grip strength. This provides a suitable training intensity for advanced athletes. 

When performed, improving these elements may lead to better performance in the gym and on the sports field. 

Functional Fitness Athletes

Functional fitness athletes perform movements that closely resemble those used in daily living. When done enough, this can improve functional performance. Examples of movements include the deadlift, squat, overhead press, and row.

Each of these requires grip strength and wrist stability. Most functions we do require these determinants as well. Examples include picking things up off the floor or holding onto something. 

With this, finger push-ups develop functional elements that are required for functional performance. 

Who Should Not Do?

Total Beginners

Total beginners are those who are new to the gym. At this stage of training, they’re yet to develop the physical attributes needed for advanced movements. More time should be spent learning the basics first. 

The finger push-up is an advanced push-up variation that’s difficult to perform. It requires more strength, stability, and skill compared to the normal push-up.

At this stage of training, the normal push-up would be more appropriate. 

Those With Wrist Issues

The wrists are complicated joints that are constantly involved in movement and exercise. The prevalence of wrist pain in physically demanding jobs is 10%. 

Wrist issues include carpal tunnel syndrome and osteoarthritis. In both these conditions, symptoms include pain and reduced range of motion. 

With the large degree of wrist strength and function needed, the finger push-up isn’t appropriate at this stage. 

Benefits Of The Fingertip Push-Up

Builds Wrist Stability

The wrists are important joints of the human body. They connect the upper limbs to the contact points during activity, movement, and exercise. They absorb impact and need to move freely in most cases. 

Because of this, wrist stability is important to develop. When moving, they need to move through their normal range of motion under load or resistance.

Finger push-ups work the wrists using a suitable load. The wrist flexors and extensors maintain a stable wrist position with your fingers on the floor. 

This helps to build wrist stability using a resistance training movement. When done correctly, this can improve general function. 

Adds Exercise Variety

Exercise variety refers to the amount of different exercises included in a routine or set period. It’s an important determinant to consider when it comes to a well-rounded routine.

Good variety ensures that each smaller muscle is worked, helping with well-rounded muscle development. It also helps to add excitement and variety to a training routine. 

Finger push-ups take the normal push-up movement and add a finger and wrist challenge. This provides an added stimulus to focus on wrist strength and stability.

Improves Grip Strength

Grip strength is the force applied by the hands to move or suspend an object or force. It’s important for pulling, lifting, and holding actions. This applies to daily activity, exercise, and against resistance.

For these reasons, grip strength is seen as a vital sign of health and well-being. Therefore, performing exercises to improve it is important.

It’s also an important biomarker in older adults. These are medical signs that suggest certain health conditions and general well-being. Related measures include strength, function, mobility, and quality of life. 

Frequently Asked Questions

What are finger push-ups good for?

When performed correctly, they are great for building wrist stability, improving grip strength, and adding exercise variety.

Are fingertip push-ups harder?

Fingertip push-ups are noticeably harder to perform than normal push-ups. They require additional wrist and finger strength to keep the correct movement pattern.

What muscles do fingertip push-ups work?

Fingertip push-ups work the same muscles as normal push-ups with the addition of the wrist flexors and extensors. The pectoralis major are the primary movers. The anterior deltoids, triceps, core, and serratus anterior perform secondary roles.

How many finger push-ups should I do every day?

The fingertip push-up is harder than the normal push-up meaning the suggested repetitions are lower. Use the programming table above as a guide. A beginner should aim for 20–30 repetitions while an advanced athlete can aim for 50 repetitions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. AZEEM, Dr.Kaukab. (2015). The Push –up. [online] ResearchGate. Available at: https://www.researchgate.net/publication/275023773_The_Push_-up.
  2. Afonso, J., Brito, J., Abade, E., Gonçalo Rendeiro-Pinho, Baptista, I., Figueiredo, P. and Fábio Yuzo Nakamura (2023). Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions?. Sports Medicine, [online] 54(1), pp.23–30. doi:https://doi.org/10.1007/s40279-023-01908-y.
  3. Alves, R.C., Prestes, J., Enes, A., de Moraes, W.M.A., Trindade, T.B., de Salles, B.F., Aragon, A.A. and Souza-Junior, T.P. (2020). Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports, [online] 8(11), p.149. doi:https://doi.org/10.3390/sports8110149.
  4. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  5. Calatayud, J., Borreani, S., Colado, J.C., Martín, F.F., Rogers, M.E., Behm, D.G. and Andersen, L.L. (2014). Muscle Activation during Push-Ups with Different Suspension Training Systems. Journal of sports science & medicine, [online] 13(3), pp.502–10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126284/.
  6. Stokey, P.J., Kaur, S., Lee, A., Behrens, K. and Nabil Ebraheim (2024). Anatomy and Deficiency of the Deltoid Muscle: A Review of Literature. Orthopedic Reviews, [online] 16. doi:https://doi.org/10.52965/001c.115352.
  7. Nguyen, J.D. and Duong, H. (2023). Anatomy, Shoulder and Upper Limb, Hand Long Flexor Tendons and Sheaths. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK546607/.
  8. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  9. Flynn, W. and Vickerton, P. (2023). Anatomy, Abdomen and Pelvis: Abdominal Wall. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551649/.
  10. Lung, K., Kayla St Lucia and Lui, F. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531457/#:~:text=When%20the%20shoulder%20girdle%20is,occurs%20when%20throwing%20a%20punch.
  11. Huebner, M., Riemann, B. and Hatchett, A. (2023). Grip Strength and Sports Performance in Competitive Master Weightlifters. International Journal of Environmental Research and Public Health, [online] 20(3), pp.2033–2033. doi:https://doi.org/10.3390/ijerph20032033.
  12. Mangine, G.T., Hoffman, J.R., Gonzalez, A.M., Townsend, J.R., Wells, A.J., Jajtner, A.R., Beyer, K.S., Boone, C.H., Miramonti, A.A., Wang, R., LaMonica, M.B., Fukuda, D.H., Ratamess, N.A. and Stout, J.R. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiological Reports, [online] 3(8), pp.e12472–e12472. doi:https://doi.org/10.14814/phy2.12472.
  13. Fábio Hech Dominski, Ramires Alsamir Tibana and Andrade, A. (2022). ‘Functional Fitness Training’, CrossFit, HIMT, or HIFT: What Is the Preferable Terminology?. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.882195.
  14. Aerenhouts, D. and D’Hondt, E. (2020). Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial. International Journal of Environmental Research and Public Health, [online] 17(21), pp.7848–7848. doi:https://doi.org/10.3390/ijerph17217848.
  15. Ferguson, R., Riley, N.D., A. Wijendra, Thurley, N., Carr, A.J. and BJF, D. (2019). Wrist pain: a systematic review of prevalence and risk factors– what is the role of occupation and activity? BMC Musculoskeletal Disorders, [online] 20(1). doi:https://doi.org/10.1186/s12891-019-2902-8.
  16. Willem, J., Akkerman, W., Hofstra, M. and Meussen, P. (2022). Reduced pain and improved daily activities for individuals with hand osteoarthritis using a silicone wrist hand orthosis. Journal of Hand Therapy, [online] 36(3), pp.669–677. doi:https://doi.org/10.1016/j.jht.2022.09.003.
  17. Eschweiler, J., Li, J., Quack, V., Rath, B., Baroncini, A., Hildebrand, F. and Migliorini, F. (2022). Anatomy, Biomechanics, and Loads of the Wrist Joint. Life, [online] 12(2), p.188. doi:https://doi.org/10.3390/life12020188.
  18. Hong, S.-J., Lee, M.-Y. and Lee, B.-H. (2024). Effects of Wrist Stability Training Combined with Grip Strength Exercise on Pain and Function in Patients with Nonspecific Chronic Wrist Pain. Medicina, [online] 60(7), pp.1144–1144. doi:https://doi.org/10.3390/medicina60071144.
  19. Eneko Baz-Valle, Schoenfeld, B.J., Torres-Unda, J., Santos-Concejero, J. and Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS ONE, [online] 14(12), pp.e0226989–e0226989. doi:https://doi.org/10.1371/journal.pone.0226989.
  20. Raju Vaishya, Misra, A., Abhishek Vaish, Ursino, N. and Riccardo D’Ambrosi (2024). Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. Journal of Health Population and Nutrition, [online] 43(1). doi:https://doi.org/10.1186/s41043-024-00500-y.
  21. Bohannon, R.W. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Clinical Interventions in Aging, [online] Volume 14, pp.1681–1691. doi:https://doi.org/10.2147/cia.s194543.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping