Bear Push-Up
A challenging variation of the push-up that builds strength and stability through the entire core.
The Bear Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Bear Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Bear Push-Up Variations and Alternatives
How to do the Bear Push-Up
Start in a tabletop position with your hands placed directly under your shoulders and knees under your hips. Ensure that your knees are slightly lifted off the ground by a few inches, engaging your core and keeping a flat back.
Keeping your knees elevated, shift your body forward, moving your shoulders ahead of your wrists while maintaining a straight line from your head to your knees.
Lower your body toward the ground by bending your elbows, ensuring that you maintain the elevation of your knees and a flat back.
Push through your palms, extending your arms to return to the starting bear plank position.
Repeat for the desired number of repetitions.
Keep your movements controlled, and focus on engaging your core throughout the exercise to maximize effectiveness and prevent lower back strain.
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Bear Push-Up FAQs
What muscles does the Bear Push-Up work?
The Bear Push-Up mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Bear Push-Up?
None. The Bear Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Bear Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bear Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Bear Push-Up variations and alternatives?
Similar exercises include the Bear Crawl, Quadruped Hold Plank, High Butt Bear Crawl and Body Up.
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