Bear Crawl Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bear Crawl Push-Up

Step by step instructions, muscle activation and variants for the Bear Crawl Push-Up.

MediumFront shouldersMiddle chest

About this exercise

The bear push-up is a bodyweight pushing exercise performed from a bear crawl position — hands and feet on the floor with knees hovering just above the ground. The elevated hip position shifts emphasis toward the shoulders and upper chest while demanding continuous core stability throughout the movement.

How to Perform

  • Start on all fours with hands shoulder-width apart and knees bent at roughly 90 degrees, hovering just above the floor
  • Keep your back flat and core engaged throughout
  • Lower your chest toward the floor by bending your elbows, maintaining the raised hip position
  • Press through your palms to push back up to the starting position
  • Avoid letting your hips drop or your lower back arch during the descent
  • Keep your head in a neutral position aligned with your spine
  • Perform all reps in a controlled manner, feeling the tension in your shoulders and chest

Muscle Activation

Primary
Front shouldersMiddle chest
Secondary
TricepsCore

Common Mistakes

Common mistakes content is coming soon.

About the Bear Crawl Push-Up

The Bear Crawl Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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