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Dumbbell Bear Crawl Push-Up

Crawl, push, repeat! This full-body exercise builds strength and coordination. 🔥

The Dumbbell Bear Crawl Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. You'll need: dumbbells.

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Required Equipment

Dumbbells
Dumbbells

Dumbbell Bear Crawl Push-Up Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)

Secondary

Abdominals (rectus abdominis); Lats (latissimus dorsi)

Dumbbell Bear Crawl Push-Up Variations and Alternatives

How to do the Dumbbell Bear Crawl Push-Up

  1. Start in a plank position with your hands on two dumbbells placed slightly wider than shoulder-width apart.

  2. Ensure your body forms a straight line from your head to your heels, engaging your core to keep the hips stable and in line with your body.

  3. Lower your body towards the ground by bending your elbows to perform a push up, maintaining tightness in your core and glutes.

  4. Push through your chest and arms, extending your elbows to return to the starting plank position.

  5. Once you press up, move forward by walking with one hand and the opposite foot to perform the 'bear crawl' motion. Take a step with the left hand and right foot, and then with the right hand and left foot.

  6. After crawling forward for a specified distance or number of steps, perform another push up and repeat the bear crawl movement.

  7. Continue alternating between push ups and bear crawl steps for the chosen rep count, time interval, or distance.

Note: Maintain proper push-up form throughout, avoiding sagging or piking of the hips. Start with lighter dumbbells and increase weight as you become more comfortable with the movement. Ensure you have mastered standard push-ups and bear crawls separately before combining them into this more complex exercise.

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Dumbbell Bear Crawl Push-Up FAQs

What muscles does the Dumbbell Bear Crawl Push-Up work?

The Dumbbell Bear Crawl 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 Dumbbell Bear Crawl Push-Up?

Dumbbells.

Is the Dumbbell Bear Crawl 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 Dumbbell Bear Crawl Push-Up go on?

It belongs on push day in a push/pull/legs routine.

What are some Dumbbell Bear Crawl Push-Up variations and alternatives?

Similar exercises include the Bear Crawl, Bear Push-Up, High Butt Bear Crawl and Crocodile Crawl.

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