Strengthen Chest and Shoulders with Bear Pushup

Bear Pushup

Rep Range

8-20

Hints

Start in a quadruped position on the floor: hands directly below shoulders and knees directly below hips. Your knees should be lifted a few inches off the ground; this is the 'bear' position. From here, bend your elbows and lower your body in a pushup motion, bringing your chest close to the ground. Ensure that your back remains flat, and hips stay in line with your shoulders. After reaching the bottom of the pushup, powerfully push yourself back up to the starting bear position.

Common Mistakes

Avoid letting your hips sag or pike up, as this can reduce the effectiveness of the exercise and strain the lower back. Ensure your elbows don't flare out too much; they should be at about a 45-degree angle to your body. Keep the neck in a neutral position by gazing down or slightly ahead, not straining to look up or tucking the chin excessively.

Breathing

Inhale as you lower yourself down into the pushup. Exhale as you push yourself back up to the starting position. The Bear Pushup is an excellent variation of the traditional pushup, challenging both the upper body and core due to the bear stance's added stability requirement.

Muscle Focus

Primary Muscles

Front Shoulders, Upper Chest, Middle Chest

Secondary Muscles

Middle Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Lower Chest, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body