Things You'll Need:
- 2 chairs
- Swiss ball
- Dumbbells
- Pull-up bar
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Step 1
Midpoint of a chair dip.Strengthen your arms. Strong arms are pivotal in performing Navy SEAL push-ups. Perform exercises that focus on the triceps, as they are heavily recruited when your arms are flexing and extending. Dips are a body weight exercise that can be utilized to work the triceps. Perform them with two chairs. Place your heels on one and your hands on the front edge of another. Slowly lower your body down until your elbows are about 90 degrees, then push yourself back up.
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Step 2
Midpoint of a seated military press on a Swiss ball.Work your shoulders. The shoulders act as stabilizer muscles when doing push-ups, and they need to be strong to stay in good form. To work them, perform dumbbell military presses. Sit on a Swiss ball with dumbbells in your hands. Lift them up to about shoulder height, with your palms facing forward. Now press them above your head and bring the dumbbells in until they are about 1 inch apart. Pause for a second, then slowly lower them to the beginning point.
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Step 3
High point of a plank lift.Strengthen your core. The core is the where power is generated when performing push-ups. It will also help to keep the back straight, which is mandatory with Navy SEAL push-ups. Perform plank lifts to strengthen them. To do these, come into a plank position with your feet about shoulder width apart. Make sure your arms are straight and your hands are directly under your shoulders. Now drop your hips down toward the floor, then lift them back up until your body is in about a 90-degree angle. Then alternate back and forth.
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Step 4
Work your back. A strong back is also important when performing Navy SEAL push-ups, as it has to be straight the whole time. If it is weak, it will have a tendency to throw off your form. To strengthen it, perform pull-ups with a shoulder-width grip.
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Step 5
Put it all together. The actual Navy SEAL push-up has some specific requirements. You have to have fully straightened arms upon lockout, you need to have a straight back and you need to be low enough to the ground to touch the fist of an instructor. To do this, look forward, place your arms under your shoulders, contract your abs, then lower yourself to a point where your chest is the width of a fist away from the ground. Push back up, come to a straight arm position and repeat.
