What is Fingertip Push Up?
A Fingertip Push Up is a medium-difficulty push variation where you perform push-ups supported on extended fingertips to increase grip and forearm demand. It primarily targets the chest, shoulders, and forearms while engaging core and glutes for stability.
How to Do Fingertip Push Up
- Start in plank: Assume a high plank with hands shoulder-width, fingers extended. Press through fingertips, shoulders stacked over wrists, legs straight and body in a neutral line.
- Grip the floor: Squeeze fingers toward each other to create a stable base. Spread weight evenly across fingertips and palm pads to reduce wrist strain.
- Brace core: Tighten your core, posterior pelvic tilt, and squeeze glutes to maintain a straight spine and prevent sagging through the lower back.
- Lower with control: Bend elbows keeping them tucked to your sides; descend slowly while maintaining fingertip contact. Pause briefly at the bottom without collapsing shoulders.
- Drive up: Push through fingertips to extend elbows, maintaining grip and core tension. Exhale as you return to the start; reset form between reps.
Muscle Groups
Chest, Shoulders, Forearm
Description
Assume a push up position and get up on to your fingertips, with your fingers extended, hands about shoulder width apart.Create a stable base and generate more tension by gripping the floor, and trying to squeeze your fingers together. Brace your core, PPT (tuck your tailbone) and squeeze your glutes.
Bend your arms, keeping your elbows tucked and maintain tension as you descend. Pause at the bottom, then drive through the floor and push yourself back to the start. Repeat for repetitions.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Fingertip Push Ups?
Fingertip Push Ups increase grip and forearm strength while still training chest and shoulders. They also improve wrist stability and core engagement, require no equipment, and translate to better hand control for climbing and push strength.
What are common mistakes to avoid with Fingertip Push Ups?
Common mistakes include collapsing wrists, flaring elbows, allowing the hips to sag, gripping too narrowly, and rushing reps. These increase injury risk—start with wrist conditioning, perfect plank form, and progress slowly to avoid tendon or joint strain.
How can I progress to Fingertip Push Ups or regress if needed?
Progress by starting with fingertip holds, elevated fingertip push-ups, or knuckle push-ups. Increase depth and lower elevation over time. Regress with wall fingertip presses, partial range of motion, or fingertip isometrics until wrist and forearm strength improve.