The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)Dive BomberPush-UpsA 2-count exercise. Startby assuming a leaningrest position with feetspread ~ 3 ft. apart,palms on deck, elbowsfully extended, and hipsslightly lifted. Count 1:upper torso sweepsdown toward deckbetween and throughhands while bendingelbows. Resting positionis same as downposition of basic pushup.Count 2: upper torsosweeps back and upwhile elbows extend toreturn to startingposition.Chest, forearms,triceps, and anteriordeltoidsFinger-TipPush-UpsA 2-count exercise:Perform same as a regularpush-up, but supportweight on fingertips.Forearm andmuscle groupsused in regularpush-ups. Good forforearm and gripstrengthBackTraining Tip: Putting tape around pull-up bar or using wider pull-up bars will develop more gripstrength. Many athletes have difficulty transferring strength gains achieved during exercise intoactual performance gains because many of the movements performed during sports are done with amore open-handed grip. This is particularly relevant to the SEAL community where many of themovements necessary for operational performance require a more open-handed grip (i.e., liftingyourself up and over a barrier). Adding a piece of athletic tape to pull up bars with each successiveworkout (i.e., gradually increasing the thickness of the bar) steadily develops open-handed gripstrength.DipsA 2-count exercise which requires use ofparallel bars. Flex and extend arms whilesupporting body weight.Triceps, back, andto some extent,chest and shouldermusclesThe Navy SEAL Physical Fitness Guide 145