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Technique

  1. Perform a Knee pushup, but with your fingertips on the ground instead of your palms.
  2. Using the fingertips will give you a little extra range of motion to make the pushup deeper. It will also strengthen your fingers.

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Form tips

  • Form a straight line from the shoulders to the knees: no bending at the hips.
  • Keep your Abs engaged and a posterior Pelvic tilt.
  • Arms are close to the body - max 45° out.
  • Go all the way down until you almost touch the ground.
  • Go all the way up with arms fully extended and pushing the shoulders forward ( Shoulder protraction).
  • Keep your head neutral (do not crane forward).
  • Distribute the weight evenly on your hands.

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Muscles

Strength

Primary

  • Forearms
  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Abs
  • Obliques
  • Pelvis
  • Flexor digitorum superficialis
  • Flexor digitorum profondus
  • Flexor pollicis longus
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
HandFinger flexion
trains stretches

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Progressions

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Fingertip pushup

Novice

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Regressions

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Knee pushup

Beginner
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Incline fingertip pushup

Novice
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Knee diamond pushup

Novice
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Knuckle pushup

Novice
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Straddle pushup

Beginner
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Hand release pushup

Novice
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One-leg pushup

Novice
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