Fingertip Push-ups
How to do Fingertip Push-ups?
Fingertip push-ups are an advanced push-up variation that focuses on strengthening the forearms, hands, and fingers, in addition to the typical upper body muscles worked in a regular push-up. This exercise requires significant hand and finger strength, making it ideal for athletes, martial artists, and anyone looking to improve grip strength.
Fingertip push-ups are a powerful exercise for building grip, finger, and forearm strength, in addition to providing a full upper body workout. Whether you’re an athlete looking to enhance functional strength or want to increase grip endurance, fingertip push-ups offer an excellent, advanced bodyweight exercise that can be modified to suit your fitness level.
Steps to Perform a Proper Fingertip Push-up
1. Starting Position:
• Begin in a standard high plank position with your body in a straight line from head to heels. Instead of placing your palms flat on the ground, press onto your fingertips. Spread your fingers evenly and ensure that your entire body weight is supported by your fingertips.
2. Body Alignment:
• Keep your core tight, glutes engaged, and back flat. Your feet should be together or hip-width apart. The alignment should remain the same as with regular push-ups, but the load is placed on your fingertips.
3. Lower Your Body:
• Inhale as you slowly bend your elbows, lowering your chest toward the ground. Keep your elbows close to your body or at a slight 45-degree angle.
• Lower yourself until your chest nearly touches the ground while maintaining control of your hand and finger placement.
4. Push Back Up:
• Exhale and press through your fingertips to straighten your arms and lift your body back to the starting position. Focus on maintaining stability in your hands and fingers.
Benefits of Fingertip Push-ups
• Improves Grip Strength: Fingertip push-ups are highly effective for developing grip and finger strength, which is beneficial for sports like rock climbing, martial arts, and gymnastics.
• Builds Forearm Muscles: This exercise significantly strengthens the forearm muscles, making it great for improving wrist and hand stability.
• Enhances Upper Body Strength: Fingertip push-ups work the chest, shoulders, and triceps like regular push-ups, providing a comprehensive upper body workout.
• Promotes Wrist Stability: The focus on hand and finger strength can help prevent wrist injuries by improving the stability and strength of the small muscles in the hands and wrists.
• Functional Strength: Fingertip push-ups develop functional strength for everyday activities requiring grip strength, such as lifting, pulling, and carrying objects.
• Great for Advanced Athletes: This push-up variation challenges more advanced athletes who want to take their upper body and grip strength training to the next level.
Tips for the proper execution of Fingertip Push-ups
Finger Strength: If you’re new to fingertip push-ups, start by holding a plank position on your fingertips to build strength before progressing to full push-ups.
Hand Placement: Keep your fingers spread evenly for stability and support. Avoid placing too much strain on any one finger.
Core and Glute Engagement: Maintain a tight core and engage your glutes to support your body alignment and prevent excess strain on your lower back.
Controlled Movement: Perform the lowering and pushing phases slowly and with control. Rushing the movement increases the risk of finger or hand strain.
Gradual Progression: If this is too challenging at first, try building up hand and finger strength through grip exercises and static holds before performing full fingertip push-ups.
Muscles worked when doing Fingertip Push-ups
Primary Muscles:
•Forearms: Flexor muscles (finger flexors) for grip strength
•Fingers: Intrinsic muscles of the hand and fingers
•Chest: Pectoralis major and minor
•Shoulders: Anterior deltoids
•Triceps: Triceps brachii (back of the arms)
Secondary Muscles:
•Core: Abdominals and obliques (for stabilization)
•Lower Back: Erector spinae (for spinal support)
•Legs: Quadriceps and glutes (engaged for maintaining body alignment)
•Wrists: Stabilizers that help control the pressure on your fingertips and forearms
Primary Muscle(s):
Forearm
Middle chest
Secondary Muscle(s):
Anterior delt
Triceps
Equipment needed for Fingertip Push-ups
No equipment needed for this exercise.
Adjust the difficulty of Fingertip Push-ups
How to make Fingertip Push-ups harder?
How to make Fingertip Push-ups easier?
How to make Fingertip Push-ups harder?
To make Fingertip Push-ups harder:
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Slow Down the Movement: Perform each repetition more slowly to increase the time under tension, challenging your grip strength and overall muscle control.
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Add Resistance: Wear a weighted vest or place a small weight on your upper back to make the push-up more challenging.
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Elevate Your Feet: Place your feet on an elevated surface (such as a bench or step) to increase the difficulty and shift more weight to your fingertips.
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Increase Repetitions or Sets: Once you’re comfortable with the exercise, increase the number of reps or sets to further challenge your forearms and upper body strength.
How to make Fingertip Push-ups easier?
To make Fingertip Push-ups easier:
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Perform Fingertip Knee Push-ups: Start by keeping your knees on the floor, which reduces the load on your fingers while allowing you to build strength gradually.
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Use Fewer Fingers: Begin by lifting one or two fingers off the ground while maintaining a normal plank position to reduce the pressure on your fingers.
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Start with Plank Holds: Hold a plank position on your fingertips without performing the push-up motion to strengthen your hands, fingers, and wrists.
