Chest · Dumbbell
Dumbbell Bear Crawl Push-up
How to do the dumbbell bear crawl push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand and set up in a bear-crawl position with knees hovering just off the floor. Lower your chest into a push-up against the dumbbell handles, press back up, then continue holding the bracced bear position between reps.
- 1Feel your chest, shoulders, and triceps drive the press
- 2Keep your core locked and knees hovering off the floor
- 3Press through the full range and squeeze at the top
Common mistakes
- Don't let your hips sag or pike up
- Avoid flaring your elbows wide; keep them about 45 degrees
- Don't let the dumbbells roll; press straight down through them
Muscles worked
The dumbbell bear crawl push-up mainly works the mid chest and triceps, with the upper chest, lower chest, upper abs, front delts, forearms, lower abs, obliques, quads, and hip flexors assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- Hip FlexorsSupport
- GlutesMinor
Kovo programs the dumbbell bear crawl push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.