Finger Push-Ups

Description

Finger Push-Ups are an advanced bodyweight exercise that builds finger strength, wrist stability, and forearm control.

The AntiSumax method focuses on strict form, slow tempo, and silent execution to protect joints while maximizing strength.

Muscles Worked

  • Finger flexors & extensors
  • Forearms
  • Triceps
  • Chest
  • Core stabilizers

AntiSumax Technique

  1. Place fingers firmly on the ground, palms lifted
  2. Keep wrists neutral and elbows close to the body
  3. Lower slowly for 3–4 seconds
  4. Pause briefly at the bottom
  5. Press up with controlled, silent force
  6. Maintain a straight body line throughout

Video Demonstration

Progression Tips

Beginner

Wall finger push-ups or incline surface, 2–3 sets of 5–6 reps.

Intermediate

Knee finger push-ups or partial range, 3–4 sets of 6–10 reps.

Advanced

Full finger push-ups with slow tempo, 4–5 sets of 10–15 reps.