Kneeling Finger Push Up

Muscles worked

Setup

1. Kneel on a soft surface or mat with your knees hip-width apart.
2. Place your hands on the floor at shoulder-width, supporting your weight on the pads of your fingertips rather than your palms.
3. Spread your fingers wide and keep them slightly curved, like a claw, to create a stable base.
4. Shift your weight forward until your shoulders are over your hands and your body forms a straight line from head to knees.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Maintain a controlled 2-second descent, ensuring your fingertips remain rigid and do not collapse or flatten.
3. Exhale and drive through the pads of your fingertips to push your body back to the starting position.
4. Fully extend your arms at the top without locking out the elbows, keeping constant tension on the chest and forearms.

Form checklist

• Keep fingers arched and rigid; do not let the finger joints 'cave in' or flatten against the floor.
• Maintain a neutral spine by engaging your core and glutes to prevent your lower back from sagging.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure elbows tuck slightly toward the ribs rather than flaring out 90 degrees to the sides.

Pro tips

• Imagine 'gripping' the floor with your fingertips to maximize forearm and intrinsic hand muscle activation.
• Distribute weight evenly across all ten fingers to avoid putting excessive pressure solely on the thumbs or index fingers.

Make it harder

• Transition to a full Finger Push Up by lifting your knees off the ground into a high plank position.
• Increase the time under tension by adding a 3-second isometric pause at the bottom of the movement.

Frequently asked

What muscles does the kneeling finger push up work?

The kneeling finger push up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the kneeling finger push up?

The kneeling finger push up requires no equipment — just your body weight.

Is the kneeling finger push up good for beginners?

The kneeling finger push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Around The World Lying On FloorIntermediate · deltoids and pectorals
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals