Seal Push Up

Seal Push Up


This exercise involves starting in a plank position and then lowering your body down towards the ground while keeping your elbows tucked in close to your body. As you push back up, you lift your hips up towards the ceiling and arch your back, resembling a seal. This exercise targets the chest, triceps, and core muscles.

Muscle Group

Equipment Required

Seal Push Up Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Lower your body down towards the ground, keeping your elbows close to your sides.
  3. As you push back up, lift your right hand and left foot off the ground, rotating your body to the right.
  4. Return to the plank position and repeat on the other side, lifting your left hand and right foot off the ground and rotating your body to the left.
  5. Continue alternating sides for the desired number of repetitions.

Seal Push Up Form & Visual

Seal Push Up

Seal Push Up Benefits

  • Strengthens the chest, shoulders, triceps, and core muscles
  • Improves upper body stability and balance
  • Increases flexibility in the spine and hips
  • Enhances overall body coordination and control
  • Can be modified for different fitness levels and goals
  • Engages multiple muscle groups for a more efficient workout
  • Can be done anywhere without equipment

Seal Push Up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Core muscles (abdominals and lower back)

Seal Push Up Variations & Alternatives

  • Single Leg Seal Push up
  • Decline Seal Push up
  • Weighted Seal Push up
  • Close Grip Seal Push up
  • Spiderman Seal Push up
  • Explosive Seal Push up
  • One Arm Seal Push up
  • Clapping Seal Push up
  • Staggered Seal Push up
  • Isometric Seal Push up