Chest
Bear to Push Up
A bear plank that steps back into a push up, then steps back in to the bear. It works your chest, shoulders and core, with no jumping.
- Works
- Chest, triceps, shoulders, core, quads
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a bear plank: hands under your shoulders, knees under your hips and hovering just off the floor.
- 2Step one foot back, then the other, into a high plank with your body in one straight line.
- 3Do a push up: lower your chest toward the floor, elbows at about 45 degrees, then press back up.
- 4Step your feet back in one at a time to the bear plank and hover there before the next rep.
Cues
- Knees stay off the floor in the bear.
- One straight line from your head to your heels in the push up.
- Step, don't jump. Keep it smooth.
Common mistakes
- Hips sagging in the push up. Squeeze your glutes and tighten your core, or drop to your knees for the push up.
- Elbows flared straight out. Keep them at about 45 degrees from your body to protect your shoulders.
- Resting your knees in the bear. Hover them 1 or 2 inches off the floor so your core keeps working.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Take 3 seconds to lower each push up, or add a second push up before you step back in.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Is a bear plank harder than a regular plank?
It's different, not always harder. The bent knees take strain off your lower back and put more work on your shoulders and the front of your thighs. Many people find it easier to hold good form in a bear than in a long plank.
