Is this exercise safe for everyone?

Finger pushups put significant stress on small joints and tendons. Individuals with a history of hand or wrist injuries should avoid this move or consult a professional first.

How can I make this easier to learn?

Start by practicing the movement with your knees on the ground to reduce the load. Once your finger strength improves, transition to the full plank version.

What surfaces are best for this exercise?

A slightly yielding surface like a yoga mat or a firm rug is ideal for beginners. This provides a small amount of cushion for the fingertips while maintaining stability.

Finger Pushup Guide: Build Hand and Forearm Strength

Master the finger pushup with our expert guide. Learn the proper technique to increase grip strength, forearm stability, and upper body power.

How to Perform

Assume a standard pushup position with your legs extended and your core braced to maintain a straight line from head to heels.
Spread your fingers wide on the floor and lift your palms so that only your fingertips are supporting your upper body weight.
Lower your chest toward the floor by bending your elbows while keeping your weight centered over your fingertips.
Descend until your chest is just above the floor, ensuring your fingers remain stable and do not collapse.
Press through the tips of your fingers to push your body back up to the starting position.
Maintain a rigid spine throughout the movement to ensure maximum tension on the hands and forearms.

Common Mistakes

Collapsing the finger joints or letting the palms touch the floor
Flaring the elbows out excessively which puts stress on the shoulders
Arching the lower back due to lack of core engagement
Attempting the movement on a hard surface before the tendons are conditioned

Muscles Worked

Primary movers

Forearms

Stabilizers

Chest
Triceps
Core

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Forearms · Strength