Seal Push up

Master the Seal Push-up to enhance spinal flexibility and strengthen your lower back and core.

IntermediateBack Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Seal Push up

Compound

Seated Pull up

Back · Body weight

Intermediate

Compound

Rear Pull up

Back · Body weight

Advanced

Description

Seal Push-up is a form of push-up where you push your body up and down while keeping your pelvis on the floor and arching your back. This exercise primarily targets the lower back and abdominal muscles.

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How to do Seal Push up

01
Setup
Begin by lying face down on the floor with your legs extended straight behind you and the tops of your feet on the ground. Place your hands flat on the floor directly under your shoulders, with your fingers pointing forward.
02
Setup
Ensure your pelvis and hips remain in firm contact with the floor throughout the entire exercise, creating an anchor point for your spinal extension.
03
Exhale as you press down through your hands, straightening your arms to lift your chest and upper torso off the floor. Keep your shoulders relaxed and away from your ears.
04
Continue to push up, arching your back and extending your spine as much as comfortably possible, allowing your head to follow the natural curve and looking slightly upward. Feel the stretch in your abdominal muscles and engagement in your lower back.
05
Inhale as you slowly and with control lower your upper body back down to the starting position, allowing your chest to gently return to the floor.

Tips

Focus on the spinal extension rather than just pushing with your arms; the goal is to articulate your spine and stretch the front of your body.
Maintain a gentle engagement of your glutes to help keep your hips pressed into the floor and stabilize your lower body.
Keep your neck in line with your spine; avoid craning your neck excessively forward or backward, instead let your gaze naturally follow the upward movement.
Control the descent: do not just drop back down. Slowly lower your torso to maximize the eccentric benefits and build strength and flexibility.

Common mistakes

Lifting the pelvis or hips off the floor negates the specific spinal extension benefit; actively press your hips into the ground throughout the movement to isolate the lower back and core stretch.
Shrugging the shoulders up towards the ears can cause neck strain; keep your shoulders depressed and retracted, creating space between your ears and shoulders.
Rushing through the movement prevents proper flexibility gains; perform each repetition slowly and with control, especially during the lowering phase, to maximize benefits.

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Questions

Is Seal Push up good for beginners?

Seal Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Seal Push up?

You need Body weight to perform Seal Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Seal Push up?

Focus on the spinal extension rather than just pushing with your arms; the goal is to articulate your spine and stretch the front of your body. Maintain a gentle engagement of your glutes to help keep your hips pressed into the floor and stabilize your lower body. Keep your neck in line with your spine; avoid craning your neck excessively forward or backward, instead let your gaze naturally follow the upward movement. Control the descent: do not just drop back down. Slowly lower your torso to maximize the eccentric benefits and build strength and flexibility.

What are common mistakes when doing Seal Push up?

Lifting the pelvis or hips off the floor negates the specific spinal extension benefit; actively press your hips into the ground throughout the movement to isolate the lower back and core stretch. Shrugging the shoulders up towards the ears can cause neck strain; keep your shoulders depressed and retracted, creating space between your ears and shoulders. Rushing through the movement prevents proper flexibility gains; perform each repetition slowly and with control, especially during the lowering phase, to maximize benefits.