Arms · Bodyweight
Kneeling Finger Press
How to do the kneeling finger press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Kneel on the floor and place your fingertips down in front of you, leaning your weight forward onto them. Press through your fingertips to push your body up and back, then lower under control, building strength in your fingers and forearms.
- 1Feel your fingers and forearms working hard to support and press your
- 2weight
- 3Keep your fingertips spread and firm against the floor
- 4Move slowly and stay in full control of every rep
Common mistakes
- Don't let your fingers collapse flat; keep them firm and slightly bent
- Avoid loading too much weight before your fingers are ready
- Don't let your hips sag; keep your body in a straight line
Muscles worked
The kneeling finger press mainly works the forearms, with the triceps, mid chest, and upper abs assisting.
- ForearmsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Upper ChestMinor
- Lower ChestMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
Kovo programs the kneeling finger press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.