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Exercise database

Bear Crawl Push-Up

Bear Crawl Push-Up is an intermediate vertical push exercise that primarily trains the shoulders, with the triceps, core and quadriceps assisting. Equipment: bodyweight.

Page updated IntermediateBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the bear crawl push-up

  1. 01

    Brace your glutes and abs before the press.

  2. 02

    Press through your palms to extend the elbows while knees stay off the floor.

  3. 03

    Keep your head aligned with your spine as the elbows bend.

  4. 04

    Keep knees hovering and bend elbows while hips stay high.

Troubleshooting

Common mistakes

  • Resting the knees on the floor.

  • Flaring the elbows straight out.

  • Letting the hips drop during the press.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the bear crawl push-up for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength4 × 5–8 reps2 min
Hypertrophy3 × 8–12 reps1 min 15 s
Fat loss3 × 12–18 reps45 s
General fitness3 × 8–12 reps1 min

Between sets

  • Breathe your ribs down before the next press.
  • Reset your hand and toe support before the next set.

Working around discomfort

Modifications by body area

How Handler adjusts the bear crawl push-up when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Wrist
Use a neutral wrist position or reduce loading until the wrist stays quiet.
Elbow
Use a softer lockout and stop before elbow discomfort changes your tempo.

Progression chain

Easier and harder variations

Regress to

Questions about this exercise

What muscles does the bear crawl push-up work?
The bear crawl push-up primarily works the shoulders. The triceps, core and quadriceps work as secondary or stabilising muscles. In Handler's library it is classified as a vertical push movement.
What equipment do you need for the bear crawl push-up?
None. The bear crawl push-up is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the bear crawl push-up should I do?
Handler's default for a strength focus is 4 × 5–8 reps with about 2 min rest, and for a muscle-building focus 3 × 8–12 reps with about 1 min 15 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the bear crawl push-up suitable for beginners?
It is tagged intermediate. A simpler starting point in the same progression chain is the pike push-up.

More shoulder exercises

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