Seal push-up exercise

Seal push-up

Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii, Erector Spinae
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Lie prone (on your stomach) on the ground or on a mat and position your hands directly below your shoulders.


  1. Keeping your legs straight against the floor, exhale as you straighten your elbows to push your torso up and away from the floor.
  2. Hold for a count of two.
  3. Inhale as you reverse the motion to return to the starting position.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • The seal push-up is a stretch and mobility exercise which stretches the hip flexors and lower abdomen. Since it requires you to push against the floor, it activates the same muscles as the standard push-up, except the erector spinae are also activated.
  • It is better to perform this exercise when your hip flexors and abdomen are already warm. Stretching cold muscles may cause injury.
  • Make sure to perform your first few repetitions gently. Be careful not to stretch the hip flexors and lower abdomen too much.
  • Only extend your back until you feel a stretch in your abdomen and hip flexors. Do not force yourself to extend your back too much as this can hurt your lower back.
  • Keep your neck neutral throughout the exercise. Do not tuck your chin or raise it as you extend your back.
  • Not to be confused with the Navy seal push-up, which itself has multiple variations.
  • For more exercises that target your lower pectoralis muscles, see also the one-leg push-up and machine fly.

Seal push-up video

Sources, Push-up

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