Bear Hold Scapular Push-Up

0.0s / 5.2s

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Serratus Anterior
20%
Trans. Abdominis
45%
Quads
20%
Deltoids
15%
Hip Flexors
15%

Serratus Anterior 20% · Trans. Abdominis 45% — deep, not shown on the figure

Sets

2

Reps

8

Hold

1 sec each end

Rest

60–90 sec

▶ Guided session · 2 × 8

The rung between quadruped and full-plank scapular push-ups: same glide, with the bear hover adding an anti-extension core cost to every rep.