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Finger Push-Ups — One Of The Most Effective Exercises For Upper Body Workout

Today we’ll look at a rather effective exercise, namely finger push-ups. Martial arts masters often demonstrate it. Such a sophisticated version of push-ups is rather impressive and has some benefits. More on this below.

More about the benefits

The benefits of push-ups are unlikely to raise doubts. During the exercise, a large number of various muscles work, the general tone of the body rises, breathing is trained, and endurance increases.

finger push ups: benefits

What is the use of the ability to do finger push-ups? Everything is very simple. Developed ligaments and muscles in the forearms, hands, and fingers create a firm grip. Such a grip is useful for performing grips that require tenacity, strong impressive handshakes, and so on.

It’s also an excellent prevention of specific joint diseases, such as arthritis. The exercise is suitable for martial artists and people leading a sedentary lifestyle who spend a lot of time at the computer.

What muscles is the exercise targeting?

As mentioned above, a large number of muscles work during push-ups. Let’s highlight the main ones:

  • Chest

  • Anterior delta bundles

  • Triceps

  • Muscles of the forearms

  • Trapezius muscle

  • Latissimus dorsi

The static load is received by:

  • Abdominal muscles

  • Gluteal muscles

  • Hamstrings

  • Quads

  • Calf muscles

Finger push-ups add additional load to the forearms, muscles, and ligaments of the hands and, accordingly, fingers. As you can see, exercise is very beneficial.

Exercise technique

You should be patient if your level of training is minimal. Most likely, you won’t be able to do the exercise right away. However, this is not a reason to despair. Over time, you’ll learn to do five, four, and even three-finger pushups. Yes, some people do push-ups using just one finger!

finger push ups: exercise

Let’s go from simple to complex. Start in a high plank, resting on your fingers (arms should be straight). Try to hold onto all five fingers first. If it doesn’t work out right away, we’ll do it gradually and consistently. Our goal is to do at least one push-up correctly, further, it’ll be much easier.

Use your knees as support to reduce the strain on your arms. But do not get used to such a position, as soon as you feel more confident, exclude your knees from the exercise. Now lower yourself down, bending your elbows, touching the floor with your chest, and return to the starting position. If unpleasant sensations arise, stop, analyze your condition and try again.

If you still can’t hold using your fingers, use your palms, and, while doing push-ups, deliberately transfer the load to your fingers, slightly lifting the back of your hand. It’ll help you better prepare for the exercise. After a couple of days, try standing on your fingers for a while.

It may take several days, take your time, your muscles and ligaments will strengthen over time. Eventually, you’ll learn to do clean and correct push-ups.

Ultimately, the technique looks like this:

1Start in a high plank, stand on your fingers (depending on your training, five or less), keep your arms straight

2As you exhale, bend your elbows and lower yourself down, trying to touch the floor with your chest

3As you inhale, rise to the starting position on straight arms

finger push ups: exercise technique


Finger push-ups are strictly contraindicated in the presence of injuries (including chronic) of the shoulder girdle, elbow joint, and wrists. In addition, push-ups are undesirable if you often have high blood pressure. Excess weight can also lead to unpleasant consequences, as there’ll be an excessive compression load.

If contraindications are not relevant to you, try to master this impressive exercise. The benefits that you get by learning how to do finger push-ups correctly will definitely be worth the time. We wish you successful training!

I'm a professional fitness instructor and nutritionist, runner, husband and father. I do my best in providing the right guidance when it comes to the grounds of sexual health, nutrition and common fitness.

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