The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 145

Dive Bomber

Push-Ups

A 2-count exercise. Start

by assuming a leaning

rest position with feet

spread ~ 3 ft. apart,

palms on deck, elbows

fully extended, and hips

slightly lifted. Count 1:

upper torso sweeps

down toward deck

between and through

hands while bending

elbows. Resting posi-

tion is same as down

position of basic push-

up. Count 2: upper torso

sweeps back and up

while elbows extend to

return to starting

position.

Chest, forearms,

triceps, and anterior

deltoids

Finger-Tip

Push-Ups

A 2-count exercise:

Perform same as a regu-

lar push-up, but support

weight on fingertips.

Forearm and

muscle groups

used in regular

push-ups. Good for

forearm and grip

strength

Back

Training Tip: Putting tape around pull-up bar or using wider pull-up bars will develop more grip

strength. Many athletes have difficulty transferring strength gains achieved during exercise into

actual performance gains because many of the movements performed during sports are done with a

more open-handed grip. This is particularly relevant to the SEAL community where many of the

movements necessary for operational performance require a more open-handed grip (i.e., lifting

yourself up and over a barrier). Adding a piece of athletic tape to pull up bars with each successive

workout (i.e., gradually increasing the thickness of the bar) steadily develops open-handed grip

strength.

Dips

A 2-count exercise which requires use of

parallel bars. Flex and extend arms while

supporting body weight.

Triceps, back, and

to some extent,

chest and shoulder

muscles

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)