Chest · Bodyweight
Seal Push-up
How to do the seal push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up in a push-up position with hands slightly wider than your shoulders. Lower your chest all the way to the floor and let your hands lift slightly as your chest touches, then press back up to full extension.
- 1Feel your chest stretch at the bottom and drive you back up
- 2Keep your core tight and hips level the whole time
- 3Press through your full range with control
Common mistakes
- Don't let your hips sag or pike up
- Avoid flaring your elbows; keep them around 45 degrees
- Don't crane your head forward toward the floor
Muscles worked
The seal push-up mainly works the mid chest, with the triceps, upper chest, lower chest, front delts, upper abs, and lower abs assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the seal push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.