Exercise guide
Seal Push-Up
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Seal Push-Up combines a triceps press with spinal extension, effectively strengthening the posterior chain while improving anterior flexibility. It is a foundational movement for spinal health that simultaneously targets the arms, glutes, and lower back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie prone on the floor with your legs fully extended and the tops of your feet flat against the ground.
- Place your hands flat on the floor, slightly wider than shoulder-width and positioned near your lower ribs.
- Engage your glutes and press your pelvis firmly into the mat to stabilize your lower back.
How to do it
- Exhale as you press through your palms to extend your arms, lifting your chest and upper belly off the floor while keeping your hips grounded.
- Hold the peak extension for a brief second, focusing on the contraction in your triceps and lower back.
- Inhale as you slowly lower your torso back to the starting position using a controlled 2-3 second tempo.
Form checklist
- Keep your hips and thighs in contact with the floor at all times.
- Depress your shoulders away from your ears to maintain a long neck.
- Maintain active glute engagement to support the lumbar spine during extension.
- Avoid locking your elbows completely at the top to keep constant tension on the triceps.
Pro tips
- Think about pulling your chest forward through your arms at the top of the movement to maximize the stretch in the abdominals.
- Focus on a mind-muscle connection with the erector spinae, using them to help lift the torso rather than relying solely on arm strength.
Make it harder
- Slow down the eccentric (lowering) phase to 5 seconds to increase triceps time under tension.
- Move your hand placement closer to your hips to increase the vertical range of motion and the demand on the triceps.
Frequently asked
- What muscles does the seal push-up work?
- The seal push-up primarily targets the pectorals and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the seal push-up?
- The seal push-up requires no equipment — just your body weight.
- Is the seal push-up good for beginners?
- Yes. The seal push-up is a beginner-friendly movement and a strong foundation to build on.
Related exercises
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- Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
- BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
- Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps