Finger push ups performed on your fingertips, is a push-up variation that is technical and extremely challenging especially if you have not already mastered performing a regular push-up.
Although hard, it’s not impossible and with determination and proper time in training your form, it can be done.
This is one of the exercises where you need to consult your doctor or gym trainer before starting as it can severely damage your fingertips if done incorrectly.
This workout doesn’t necessarily use finger power to be performed but requires both your forearm and grip strength to be on point.
After training and conditioning your forearms, you will be able to support your body weight in this exercise without causing any injury to your fingertips.
WHAT TO DO
- Get down on all fours and place your hands under your shoulders. Rather than doing this with your hands flat, use your fingertips by spreading them so that you’re balancing your weight on them.
- With your arms stretched and your back straight, face your thumb towards you and the rest of your fingers away from you. Slightly round your fingertips so you don’t hurt yourself.
- Bend your elbows slightly and lower your body slowly till your arms are close to the floor and ensure that your core is tight. Pause then with your fingertips return your body to the original position
- Don’t forget to pause when you raise and lower your body weight. Repeat
WHAT MUSCLES DO FINGER PUSH UPS WORK?
Finger push-ups work your pectoral muscles especially when you put your fingertips farther out. They should be wider than your shoulders so as to test your pectorals.
Your pectoral muscles are made up of the pectoralis major and pectoralis minor that join your frontal chest walls with your shoulder and upper arm.
These muscles are important when performing a finger push-up as they help you balance your arm and shoulders as you propel your body up and down to carry out this push-up variation.
With proper form, your pectoral muscles will reduce tension and your muscles will be more relaxed to function effectively.
Your bicep brachii muscle is made up of the long head and short head found at the front part of your upper arm. In unison, these muscles help you as you bend your elbows to stabilize your forearm and shoulder muscles from strain.
Finger push-ups work your biceps unlike a normal push-up that doesn’t focus on your biceps. For this, your biceps play a huge role when you use your fingertips to balance your entire weight.
Most people think that you only need your finger tendons to perform a fingertip push-up. This is false as this workout requires every muscle in your body especially your core to work for it to be efficiently.
Your core muscles should be tight as you inhale and exhale during this exercise.
FINGER PUSH UPS EXERCISES BENEFITS
By strengthening your muscles, this workout has a ton of benefits including bettering your grip strength, grow your forearm size, eliminate wrist pain, shoulder stability and general upper body strength.
This exercise is efficient and is a recommended all-rounded exercise for people who have already mastered the pushup and wish to challenge themselves even further.
Finger push ups improve your grip strength, they strengthen your fingers and they increase the size of your forearms. They look impressive and they can provide you with a sense of accomplishment.
Doing them on your knuckles helps but it is not as good for strengthening your fingers and forearms. Wrist rollers are great for forearms but your results will be limited if you do not include knuckle and finger push-ups.
When you perform this exercise your heart rate raises as you rise and lower your body weight.
In doing this, your blood vessels widen so as to enable better flow of your blood which then lowers; blood pressure, unnecessary blood sugar, your body weight and any risks to your heart.
This workout uses your muscles energy to lift, hold and lower your entire body which increases your heart rate. When your heart rate is increased, your calories are burned making this exercise a great fat burning workout plan
ALTERNATIVES TO FINGER PUSH UPS
PUSHUP WITH DUMBBELLS OR KETTLEBELLS
- Grab either your dumbbells or kettlebells and place them under each of your shoulders at shoulder width distance apart. Using weights keeps your wrists straight removing any pressure on them and on your hands.
- Grip the handles of your elbows with your palms facing each other and get into your starting push-up position. Perform the push-up by lifting and lowering your body
- Repeat this approximately seven to ten times.
BENCH INCLINE PUSHUP
- This is done on a bench which makes you use lesser body weight by removing pressure off your wrists. Begin by standing in front of your bench and place your hands on the bench.
- Keep your arms straight and stretch your legs with your feet slightly apart. Your hands should a bit wide than your shoulder width.
- With your forearms, lower your chest to reach the bench, pause, then lift yourself up again.
- Start with your toes and forearms on the ground. Your head should be relaxed and should face downwards and your elbows under your shoulders.
- At this plank position, keep your core tight and your back straight without bending or slouching. Hold this position for a few seconds roughly ten minutes. Then go to the floor
- Repeat this exercise with breaks for the best results.
FINGER PUSH UPS MISTAKES TO AVOID
FAILURE TO TRAIN PRIOR
If you’re looking to start on finger push-ups you need train your forearms, shoulders, chest and even finger muscles.
Performing this exercise requires you to be able to sustain your body weight on your fingertips and failure to train before will only lead to injury and damage of your fingers.
First start by bettering your standard push-up skills or do finger push-up variations on your knees. The aim is to look for simple but progressive ways to get to your goal.
Another way would be to boost your forearms as they play a huge role in performing this workout.
When you feel like you are ready for this workout start slow, probably with knuckle push-ups before finally doing fingertip push-ups.
OVERSTRETCHING YOUR FINGERTIPS
Proper form is important when carrying out any exercise and this applies to finger push-ups as well. This exercise is done by balancing your entire body weight on just your fingers.
To prevent overstretching and damaging your fingertips, you can round them like you are forming a claw to give you a better surface area with less weight focused on your fingertips.
Spread your fingertips as wide as you can to avoid overextending your tendons.
NOT BENDING YOUR ELBOW
To fully execute this gravity-defying push-up, your elbows need to be slightly bent, this position takes out pressure from your fingers and focuses it on your chest and forearm muscles instead.
You don’t want to overwork your fingers as they are quite sensitive.
Your fingers are made up of tendons, blood vessels, nerve fibres and quite delicate bones that make them quite susceptible to pain, injury, numbness and total damage.
You need to work your forearms so that these muscles can be able to sustain your entire body weight through fingertip push-ups.
For beginners begin first by training your forearms and upper body before diving into this extreme push-up variation. With the right practice and a little patience, you will master this gravity-resisting workout.