Also known as: finger push up, finger pushups, push up on fingertips, fingertip press, finger-tip pushup

What is Fingertip Push Up?

A Fingertip Push Up is a push-up variation performed on the fingertips to increase forearm and grip demand while pressing the chest and shoulders. It targets chest, shoulders and forearms, and is a medium-difficulty move requiring wrist control and core stability.

How to Do Fingertip Push Up

  1. Set hand position: Place hands shoulder-width, fingers extended and spread; press fingertips into the floor to create a stable gripping base before engaging shoulders and core.
  2. Brace your body: Tighten your core, posterior pelvic tilt (tuck tailbone) and squeeze glutes to form a straight line from head to heels; avoid lumbar sag.
  3. Lower with control: Bend elbows while keeping them tucked toward your ribs; descend slowly under tension and maintain fingertip pressure to protect wrist joints.
  4. Pause and reset: Hold briefly at the bottom with tension across chest and forearms; check wrist alignment, breathing and shoulder position before pushing up.
  5. Explosive press back: Drive through fingertips, extend elbows and return to the start while keeping scapula stable and core engaged throughout the press.
  6. Modify or progress: Reduce intensity with knee or elevated variations; progress via increased reps, holds, slower tempo, decline angle or added load when wrists and forearms adapt.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of fingertip push ups?

Fingertip push ups build grip and forearm strength while challenging chest and shoulder stability. They improve tendon resilience, pressing power and wrist control, useful for climbers, grapplers and athletes needing stronger hands and upper-body tension.

What common mistakes should I avoid with fingertip push ups?

Common mistakes include flared elbows, sagging hips, weak fingertip grip, poor wrist alignment and rushing repetitions. These reduce effectiveness and increase injury risk — focus on tucked elbows, braced core, steady tempo and full fingertip contact.

How can I regress or progress fingertip push ups?

Regress using incline or knee fingertip push ups, shorter ranges, or static fingertip holds. Progress by increasing reps, adding tempo variations, using decline or weighted vests, or advancing toward single-finger progressions as wrist strength improves.