Finger Push Ups Muscles Worked

Finger Push Ups Muscles Worked: 8 Interesting Facts

Finger push ups are a challenging variation of the traditional push up exercise that targets a specific set of muscles in the upper body. While regular push ups primarily work the chest, shoulders, and triceps, finger push ups place more emphasis on the muscles in the hands, wrists, and forearms. This unique exercise not only helps to strengthen these often neglected muscles, but also improves grip strength and overall upper body stability. In this article, we will explore the muscles worked during finger push ups, along with 8 interesting facts about this advanced exercise.

1. Muscles Worked During Finger Push Ups

Finger push ups primarily target the muscles in the hands, wrists, and forearms. The finger flexor muscles, including the flexor digitorum profundus and flexor digitorum superficialis, are responsible for bending the fingers and gripping objects. These muscles are heavily engaged during finger push ups to support the body’s weight on the fingertips. Additionally, the wrist flexor and extensor muscles are activated to stabilize the wrists during the exercise. The forearm muscles, such as the brachioradialis and pronator teres, also play a significant role in controlling the movement of the arms and hands during finger push ups.

2. Benefits of Finger Push Ups

Finger push ups offer a variety of benefits for the upper body, hands, and wrists. By targeting the muscles in these areas, this exercise helps to improve grip strength, finger dexterity, and overall hand function. Stronger hands and wrists can enhance performance in activities that require manual dexterity, such as rock climbing, martial arts, and playing musical instruments. Additionally, finger push ups can help to prevent injuries in the hands and wrists by strengthening the muscles that support these joints.

3. Increased Stability and Control

Finger push ups require a high level of stability and control in the hands and wrists to maintain proper form throughout the exercise. By performing this challenging variation of the push up, individuals can improve their proprioception, or awareness of their body’s position in space. This enhanced stability and control can translate to better performance in other exercises and activities that require precise movements and coordination.

4. Advanced Upper Body Strength

Finger push ups are considered an advanced exercise due to the increased demands placed on the hands and wrists. As a result, individuals who are able to perform this variation of the push up demonstrate a high level of upper body strength and endurance. By incorporating finger push ups into their workout routine, individuals can continue to challenge and strengthen their upper body muscles beyond traditional push ups.

5. Progression and Modification

For those looking to build up to performing finger push ups, there are several progressions and modifications that can be used to gradually increase strength and stability in the hands and wrists. One common modification is to perform push ups on the fingertips with the knees on the ground, reducing the amount of body weight supported by the hands. As strength improves, individuals can gradually increase the amount of weight on the hands until they are able to perform full finger push ups.

6. Injury Prevention

While finger push ups can be a valuable exercise for strengthening the muscles in the hands and wrists, it is important to approach this exercise with caution to prevent injury. Individuals with pre-existing hand or wrist injuries should consult with a healthcare professional before attempting finger push ups. Proper form and technique are essential to reduce the risk of strain or overuse injuries in the hands and wrists. It is also important to listen to your body and avoid pushing through pain or discomfort during the exercise.

7. Mental Focus and Concentration

Performing finger push ups requires a high level of mental focus and concentration to maintain proper form and control throughout the exercise. By challenging the mind-body connection, individuals can improve their ability to stay present and focused during workouts. This enhanced mental focus can have a positive impact on other areas of life, such as work, school, and relationships.

8. Functional Fitness Benefits

In addition to improving grip strength and hand function, finger push ups offer functional fitness benefits that can enhance daily activities and sports performance. Stronger hands and wrists can make tasks such as carrying groceries, opening jars, and typing on a keyboard easier and more efficient. Athletes in sports that require a strong grip, such as tennis, golf, and basketball, can also benefit from the increased hand and wrist strength gained through finger push ups.

Common Questions About Finger Push Ups:

1. Are finger push ups safe for beginners?
– Finger push ups are an advanced exercise that should be approached with caution by beginners. It is important to build up strength and stability in the hands and wrists before attempting this challenging variation of the push up.

2. How can I progress to performing full finger push ups?
– To progress to performing full finger push ups, start by practicing push ups on the fingertips with the knees on the ground. Gradually increase the amount of weight on the hands until you are able to perform full finger push ups.

3. Can finger push ups help with wrist pain?
– Finger push ups can help to strengthen the muscles that support the wrists, which may reduce the risk of wrist pain or injury. However, individuals with pre-existing wrist pain should consult with a healthcare professional before attempting finger push ups.

4. How many finger push ups should I do in a workout?
– The number of finger push ups you should do in a workout will vary depending on your fitness level and goals. Start with a manageable number of repetitions and gradually increase as your strength improves.

5. Are there any alternatives to finger push ups?
– Yes, there are several alternatives to finger push ups that can help to strengthen the muscles in the hands and wrists. Some options include wrist curls, grip strength exercises, and forearm planks.

6. Can finger push ups improve my grip strength?
– Yes, finger push ups are an effective exercise for improving grip strength. By challenging the muscles in the hands and wrists, this exercise can help to enhance your ability to grip and hold onto objects.

7. How often should I do finger push ups?
– The frequency of finger push ups will depend on your fitness level and recovery ability. It is generally recommended to allow for adequate rest between workouts to prevent overtraining.

8. What are the common mistakes to avoid when performing finger push ups?
– Common mistakes to avoid when performing finger push ups include arching the back, letting the hips sag, and allowing the elbows to flare out to the sides. Focus on maintaining a straight line from head to heels throughout the exercise.

9. Can finger push ups help with carpal tunnel syndrome?
– Finger push ups may help to improve grip strength and wrist stability, which could potentially benefit individuals with carpal tunnel syndrome. However, it is important to consult with a healthcare professional before attempting finger push ups if you have this condition.

10. Are finger push ups more effective than traditional push ups?
– Finger push ups target different muscles than traditional push ups, placing more emphasis on the hands, wrists, and forearms. Both variations of the push up offer unique benefits for upper body strength and stability.

11. How long does it take to progress to performing full finger push ups?
– The time it takes to progress to performing full finger push ups will vary depending on your starting strength and fitness level. Consistent practice and gradual progression are key to building the strength and stability needed for this advanced exercise.

12. Can finger push ups help with arthritis in the hands?
– Finger push ups may help to strengthen the muscles in the hands and wrists, which could potentially benefit individuals with arthritis. However, it is important to consult with a healthcare professional before attempting finger push ups if you have this condition.

13. What are the best hand positions for finger push ups?
– The best hand position for finger push ups is with the fingertips pointing forward and slightly outward. This position helps to distribute the weight evenly across the hands and wrists, reducing the risk of strain or injury.

14. Should I perform finger push ups on a hard surface or a mat?
– It is generally recommended to perform finger push ups on a soft, padded surface, such as a yoga mat, to reduce the impact on the hands and wrists. Avoid hard surfaces that could cause discomfort or strain during the exercise.

15. Can finger push ups help to improve my handstand push up?
– Finger push ups can help to strengthen the muscles in the hands, wrists, and forearms, which are important for supporting the body weight during a handstand push up. By incorporating finger push ups into your workout routine, you can build the strength and stability needed for this advanced exercise.

16. Are there any variations of finger push ups that I can try?
– Yes, there are several variations of finger push ups that can add variety and challenge to your workout routine. Some options include diamond finger push ups, fingertip push ups on a medicine ball, and one-arm finger push ups.

In conclusion, finger push ups are a challenging and effective exercise for targeting the muscles in the hands, wrists, and forearms. By incorporating this advanced variation of the push up into your workout routine, you can improve grip strength, enhance hand function, and increase upper body stability. Remember to approach finger push ups with caution, focus on proper form and technique, and listen to your body to prevent injury and maximize the benefits of this unique exercise.

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