Dumbbell Bear Crawl Push Up

Muscles worked

Setup

1. Place two hex dumbbells on the floor shoulder-width apart.
2. Assume a quadruped position with your hands gripping the dumbbell handles and knees directly under your hips.
3. Tuck your toes and lift your knees 1-2 inches off the floor, creating a flat 'tabletop' back with shins parallel to the ground.

How to do it

1. Move your right hand and left foot forward simultaneously in a controlled crawl, followed by the left hand and right foot.
2. Once stable in the new position, lower your chest toward the floor between the dumbbells while keeping your knees hovering just above the ground.
3. Inhale as you lower your body and exhale forcefully as you press back up to the bear position.
4. Maintain a slow, controlled tempo, ensuring your hips do not rotate or shift during the crawl or the push-up.

Form checklist

• Keep knees within two inches of the floor at all times.
• Maintain a neutral spine; do not let your lower back arch or your hips pike upward.
• Keep elbows tucked at a 45-degree angle during the push-up phase to protect the shoulders.
• Ensure the dumbbells are positioned directly under your shoulders before initiating the push.

Pro tips

• Engage your serratus anterior by 'pushing the floor away' at the top of the movement to maximize shoulder blade stability.
• Imagine a glass of water resting on your lower back; move with enough control that it would not spill during the crawl.
• Squeeze the dumbbell handles as hard as possible to increase 'irradiation,' which improves shoulder stability and force production.

Make it harder

• Perform a Renegade Row with each arm at the top of the push-up before crawling forward again.
• Increase the crawl distance to four steps between each push-up to increase the isometric time-under-tension for the quads and core.

Frequently asked

What muscles does the dumbbell bear crawl push up work?

The dumbbell bear crawl push up primarily targets the glutes, pectorals, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell bear crawl push up?

The dumbbell bear crawl push up uses dumbbell.

Is the dumbbell bear crawl push up good for beginners?

The dumbbell bear crawl push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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