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Fingertip pushups will strengthen your hands.
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Doing pushups on your fingertips can look impressive, and it's also an efficient exercise to increase your grip for bodybuilding, basketball or rock climbing. The fingertip pushup also keeps your wrists straight, making it an excellent way to eliminate wrist pain from the 90-degree bend when your palms are flat on the floor. Changing up your hand positions when training with pushups can give you greater overall shoulder stability according to a study by the Journal of Physical Therapy Science. However, proper technique is essential to prevent injury to your fingers or other parts of your body.
Position the Fingers
Fingertip pushups place a significant portion of your body weight on your digits, so use bent fingers to avoid hyperextending the finger joints. Round your fingertips like you are playing the piano or like your entire hand is the claw of an animal digging into the ground. Spread your fingertips as wide as possible while they are curved to create the most extensive base with the least amount of weight bearing down on any individual finger. Thumbs and small fingers should be at the 9 o'clock and 3 o'clock positions, with the other three fingers splayed as wide as possible between them.
Execute the Pushup
Place your hands on either side of your pectoral muscles as you lie on your stomach with your legs straight out behind you and your toes tucked under. Keep your elbows close to your body as you raise yourself to full extension of your arms in a plank position, and then lower your body so your sternum gently touches the floor. Elbow position is crucial to keeping your hands properly positioned and making your chest and triceps muscles do most of the work.
Exhale on the way down to the floor, and exhale on the way up. Push explosively while inhaling forcibly as you rise back up to the straight arm position.
Training for Fingertip Pushups
Make sure you have sufficient core, chest and triceps strength to complete 20 to 30 regular pushups before venturing on to your fingertips. If you're struggling with the weight of your body on your fingers, try these natural adaptations to build strength.
Stand 3 to 4 feet from a wall and lean forward, keeping your back straight so you are in an angled plank position. Then position your fingertips on either side of your shoulders and force yourself away from the wall until your arms become fully extended.
Assume the prone pushup position, but let your knees touch the floor so you are resting on them and not your feet. Keep your spine straight - you might find it most comfortable to maintain a straight spine if you raise your feet off the floor.