Chest · Bodyweight
Kneeling Finger Push-up
How to do the kneeling finger push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Kneel on the floor and set up in a push-up position on your knees, but support your upper body on your fingertips instead of flat palms. Lower your chest toward the floor, then press back up, keeping your fingers firm throughout.
- 1Feel your chest, shoulders, and triceps drive the press
- 2Keep your fingertips spread and firm to support your weight
- 3Keep your core tight so your body stays in a straight line
Common mistakes
- Don't let your fingers buckle; keep them firm and slightly bent
- Avoid letting your hips sag toward the floor
- Don't flare your elbows out wide; keep them around 45 degrees
Muscles worked
The kneeling finger push-up mainly works the mid chest and forearms, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- ForearmsPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kneeling finger push-up 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.