Fingertip Push-Up

oec:fingertip-push-up

An advanced push-up variation performed supported on the fingertips to build hand, finger, and forearm integrity alongside upper-body pressing strength.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Finger Pushup, Finger Push-Up, Fingertip Pushup, Flexão de dedo

How to do it

Setup

Assume a standard high plank position with feet hip-width apart and your body in a rigid, straight line.
Lift your palms off the floor, distributing your upper-body weight across all ten fingertips and thumbs.
Spread your fingers wide in an arched claw position, ensuring the finger joints are firm and not hyperextending.

Movement

Lower your chest toward the floor by bending the elbows backward at roughly a 45-degree angle to your torso.
Descend until your chest hovers just above the ground while keeping the fingers rigid and arched.
Press through your fingertips and straighten your arms to return to the starting plank position.
Lock out the elbows and fully protract the shoulder blades at the top before beginning the next repetition.

Breathing

Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the lockout.

Cues

Claw the floor
Keep finger joints rigid
Body like a plank

Common faults

Allowing finger joints to collapse into hyperextension under body weight.: Maintain a strong dome shape with your hands and regress to kneeling fingertip holds if the fingers buckle.
Sagging at the hips or hyper-extending the lumbar spine.: Brace the abdominals and squeeze the glutes to keep the entire body rigid from head to heels.
Flaring elbows directly out to the sides.: Tuck elbows to roughly a 45-degree angle relative to the ribs to protect the shoulders.

Safety

Requires significant connective tissue conditioning in the hands; build up from kneeling fingertip planks before performing full repetitions.

Muscles

Pectoralis major prime mover
Triceps brachii prime mover
Front deltoid prime mover
Wrist and finger flexors stabilizer
Muscles of the hand stabilizer
Rectus abdominis stabilizer
Serratus anterior stabilizer

Joints

Shoulder: Horizontal adduction, Flexion
Elbow: Extension
Shoulder blade: Protraction, Retraction
Fingers: Isometric stabilization
Wrist: Isometric stabilization

Details

Movement: Horizontal push
Modality: Calisthenics, Strength
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: closed
Level: advanced
Equipment: None
Record: Repetitions
Load: bodyweight

variation of Push-Up
progression of Push-Up

Sources

wger: Finger Pushup (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

fingertip-push-up.json