Seal Push Up
Description
The seal push-up is more of a spine extension exercise than a traditional push-up — you lie face down with hands flat under your shoulders and press up to fully extended arms while keeping your hips and legs on the floor. The position deeply extends the spine, stretches the abs, and opens the chest. It looks like a seal arching its back up off the sand.
Equipment Required
Seal Push Up Instructions
- Lie face down on the floor with legs extended back and tops of feet on the floor.
- Place your hands flat on the floor under your shoulders.
- Press through your hands to lift your chest, head, and upper body off the floor.
- Continue pressing until your arms are fully extended.
- Keep your hips and legs pressed into the floor throughout.
- Look slightly upward. Open your chest. Feel the deep stretch through your abs and hip flexors.
- Hold for 5 to 10 seconds at the top, then lower under control.
- Repeat for 8 to 12 reps. Move slowly with breath control.
Seal Push Up Form & Visual
Seal Push Up Benefits
- Deeply extends the spine
- Stretches the abs, hip flexors, and chest
- Counteracts hunched posture
- Builds gentle back strength
- No equipment needed
- Calming and restorative when done slowly
Seal Push Up Muscles Worked
- Erector spinae
- Rectus abdominis (stretched)
- Hip flexors (stretched)
- Pectoralis major (stretched)
- Triceps brachii (lifting)
- Anterior deltoid
Seal Push Up Variations & Alternatives
- Cobra Pose
- Pike to Cobra
- Sphinx Pose (on forearms)
- Upward-Facing Dog (hips lifted)
- Swimmer Kicks
- Twist Push Up
- Suspender Push Up
- Suspended Push Up
- Superman Push Up
- Side Push Up
