The Navy SEAL Physical Fitness Guide - Human Performance

144 Calisthenics

Neck Exercises

Neck Rotations

A 4-count exercise. Begin lying on back.

Count 1: lift head up and over to side. Count

2: lift head straight up; Count 3: bring head

to other side. Count 4: head returns to start-

ing position. Can also be performed on

stomach facing deck in order to condition

neck extensors.

Neck flexors and

extensors

Chest, Shoulders, and Arms

Triceps Push-Ups

A 2-count exercise. Begin

by lying on stomach, with

feet and hands on deck, fin-

gers spread, thumb and

index fingers on both hands

almost touching each other,

elbows extended, and body

straight. Count 1: bend

elbows at least 90° using arms to support

body weight. Count 2: return to starting

position.

Triceps and muscle

groups used in

regular push-ups

Push-Ups Wide,

Standard, and

Narrow

A 2-count exercise. Begin

lying on stomach with

hands and feet on deck,

arms extended, and head

facing forward. Count 1:

bend elbows to at least a

90° angle, lowering chest

toward deck. Count 2:

extend arms back to starting position.

Should be performed first with hands placed

wider apart than shoulder-width (Wide Push-

Ups), then, gradually move hands closer

together so that smaller muscles (i.e., tri-

ceps) are worked last. Starting wide mini-

mizes problem of fatiguing triceps before

pectorals.

Chest, anterior

shoulder, triceps

and abdominal

muscles

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)