Bear Push-Up
A challenging variation of the push-up that builds strength and stability through the entire core.
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. 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.
2. 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.
3. Lower your body toward the ground by bending your elbows, ensuring that you maintain the elevation of your knees and a flat back.
4. Push through your palms, extending your arms to return to the starting bear plank position.
5. 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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