Exercise guide
Bear Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
The Bear Push Up is a functional compound movement that challenges the upper body while demanding intense isometric stability from the core and quadriceps. By hovering the knees, you shift more load onto the shoulders and serratus anterior compared to a standard push-up.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
- Tuck your toes and lift your knees approximately 1-2 inches off the ground.
- Engage your core to create a flat 'tabletop' back from your head to your tailbone.
How to do it
- Inhale and lower your chest toward the floor by bending your elbows, keeping your knees hovering at a constant height.
- Maintain a 45-degree angle between your elbows and your torso as you descend.
- Exhale and drive through your palms to push back up to the starting bear position.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep knees hovering consistently 1-2 inches off the floor; do not let them rise as you push up.
- Maintain a neutral spine and avoid arching the lower back or tucking the chin.
- Ensure hands remain flat on the floor with fingers spread wide for stability.
- Keep the hips level with the shoulders throughout the entire range of motion.
Pro tips
- Actively 'screw' your hands into the floor to create external rotation torque in the shoulders for better stability.
- Focus on keeping your shins parallel to the floor to maximize quadriceps recruitment.
Make it harder
- Add a 'Bear-to-Plank' step-back between each push-up rep to increase core demand.
- Slow down the eccentric phase to 4 seconds to increase time under tension for the triceps and deltoids.
Frequently asked
- What muscles does the bear push up work?
- The bear push up primarily targets the pectorals and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the bear push up?
- The bear push up requires no equipment — just your body weight.
- Is the bear push up good for beginners?
- The bear push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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