Seal Push-Up
Elevate your push-up game! The Seal Push-Up strengthens your upper body and stretches your core, all while using just your body weight.
The Seal Push-Up is a compound exercise that mainly works the chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Seal Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Seal Push-Up Variations and Alternatives
How to do the Seal Push-Up
Begin by lying prone (face down) on the floor with your legs extended behind you and your hands palms down at chest level, as shown in the first image. This is your starting position.
Engage your core and keep your body in a straight line from head to heels.
Press your hands into the floor and straighten your arms, lifting your torso and thighs off the ground, while arching your back slightly. Your pelvis should remain in contact with the floor to ensure proper form and target the correct muscle groups. This is shown in the second and third images.
Hold the top position for a moment, ensuring that you are using your back muscles to keep your chest open and shoulders down away from your ears.
Lower your body back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Seal push-ups are a variation of the traditional push-up that places more emphasis on the upper body and core while also stretching the abdominal muscles. This exercise is beneficial for improving strength and flexibility in the upper body. It is suitable for many fitness levels as it uses body weight for resistance and can be modified if necessary.
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Seal Push-Up FAQs
What muscles does the Seal Push-Up work?
The Seal Push-Up mainly works the chest and back, with help from the core and traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Seal Push-Up?
None. The Seal Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Seal Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Seal Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Seal Push-Up variations and alternatives?
Similar exercises include the Cobra Push-Up, Dolphin Pose, Elbow Push-Up and Lay Down Push-Up.
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