The Navy SEAL Physical Fitness Guide - Human Performance

146 Calisthenics

Chin-Ups

A 2-count exercise beginning at

a dead hang (i.e., full extension)

from a horizontal bar with arms

shoulder-width apart and palms

facing inward. Pull body

upward on count 1 until chin

touches top of bar. Return to

starting position on count 2. No

kicking or kip-up allowed.

Back and bicep

muscles

Pull-Ups (Wide,

Standard, Narrow,

Behind the Neck,

Interlocking)*

A 2-count exercise beginning at a dead hang

from a horizontal bar with arms shoulder

width apart and palms facing outward. Pull

body up on count 1 until chin touches top of

bar. Return to starting position on count 2.

No kicking or kip-up allowed. All muscles of back

and forearm

(Especially good for

grip strength)

Incline Pull-Ups

A 2-count exercise.

Requires a low bar

(i.e., a dip bar). While

lying or sitting on

ground (depending

on how low bar is),

grab bar with both

hands and pull upper

body toward bar at a

45° angle.

Emphasis: pulling shoulder blades together

during movement.

Posterior shoulder

muscles and triceps

(Need to balance

extensive # of push-

ups in SEAL

training.)

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)