Finger Push-up
- Synergistenmuskeln
- Deltoid Anterior, Triceps Brachii, Wrist Extensors, Wrist Flexors
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The finger push-up is an advanced bodyweight strength exercise that works the chest (pectoralis major, both the upper clavicular and lower sternal fibers) while heavily conditioning the forearms, wrists, and fingers. Supporting your bodyweight on your fingertips instead of flat palms, it builds the chest, front shoulders, and triceps like a standard push-up while developing serious grip and finger strength.
Finger Push-up: So führst du sie aus
- 1Start in a high plank with your hands under your shoulders, then lift your palms so only your fingertips and thumbs press into the floor, fingers spread wide like a claw.
- 2Set your feet roughly hip-width apart and brace your core and glutes so your body forms a straight line from head to heels.
- 3Keep your wrists firm and your knuckles slightly bent — do not let your fingers collapse flat or hyperextend backward.
- 4Bend your elbows and lower your chest under control toward the floor, keeping your elbows tucked at about a 45° angle to your torso.
- 5Lower until your chest is just above the floor while maintaining steady pressure across all ten fingertips.
- 6Press back up by driving through your fingertips and chest until your elbows are fully extended.
- 7Keep your hips level and your body rigid throughout — avoid sagging or piking.
- 8Complete your reps, then lower your knees to the floor and shake out your hands to release the fingers.
Technik-Tipps
- Earn the movement first: build base strength with regular push-ups, then fingertip planks and fingertip holds before pressing full reps on your fingers.
- Spread your fingers wide and load all ten digits evenly so no single finger takes the strain.
- Start from your knees or against a wall to reduce the load while your tendons adapt to fingertip support.
- Warm up your wrists and fingers thoroughly and stop the set the moment you feel sharp joint or tendon pain — progress fingertip work slowly across weeks, not days.
- Keep a controlled tempo; bouncing or rushing puts dangerous force through the finger joints.
Häufige Fehler
- Letting the fingers collapse flat or buckle backward, which strips support from the chest and risks straining the finger tendons and joints.
- Attempting full fingertip reps before building wrist and finger conditioning, which overloads small structures that aren't yet ready and invites injury.
- Letting the hips sag or pike up, which breaks the straight body line and shifts tension off the chest.
- Flaring the elbows out to 90°, which stresses the shoulders and reduces chest engagement.
- Rushing the reps or bouncing at the bottom instead of controlling the descent, multiplying the load on the fingers.
Häufig gestellte Fragen
What muscles does the finger push-up work?
It targets the chest (pectoralis major, both upper and lower fibers) with the front shoulders and triceps assisting the press. Because you balance on your fingertips, it also strongly works the wrist flexors and extensors of the forearms.
Is the finger push-up good for beginners?
No — it is an advanced variation. Build up with standard push-ups, then fingertip planks and holds first, so your wrists, fingers, and tendons are conditioned before you press full reps on your fingertips.
How do I progress to a finger push-up safely?
Start with fingertip planks, then fingertip push-ups against a wall or from your knees, then full reps on the floor. Add volume gradually over weeks and stop at any sharp joint or tendon pain.
How many sets and reps should I do?
Because the fingers fatigue fast, keep volume conservative — around 2 to 3 sets of 5 to 10 controlled reps, only after your hands are well conditioned. Quality and control matter more than the rep count.
What's a good alternative if finger push-ups are too hard?
Use fingertip holds and fingertip planks to build the grip and forearm strength first, or do standard push-ups on flat palms to train the same chest, shoulders, and triceps with far less stress on the fingers.
