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

Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)Chin-UpsA 2-count exercise beginning ata dead hang (i.e., full extension)from a horizontal bar with armsshoulder-width apart and palmsfacing inward. Pull bodyupward on count 1 until chintouches top of bar. Return tostarting position on count 2. Nokicking or kip-up allowed.Back and bicepmusclesPull-Ups (Wide,Standard, Narrow,Behind the Neck,Interlocking) *A 2-count exercise beginning at a dead hangfrom a horizontal bar with arms shoulderwidth apart and palms facing outward. Pullbody up on count 1 until chin touches top ofbar. Return to starting position on count 2.No kicking or kip-up allowed.All muscles of backand forearm(Especially good forgrip strength)Incline Pull-UpsA 2-count exercise.Requires a low bar(i.e., a dip bar). Whilelying or sitting onground (dependingon how low bar is),grab bar with bothhands and pull upperbody toward bar at a45° angle.Emphasis: pulling shoulder blades togetherduring movement.Posterior shouldermuscles and triceps(Need to balanceextensive # of pushupsin SEALtraining.)146 Calisthenics