Seal Push-Up

Latissimus Dorsi

The latissimus dorsi (lats) are a large, flat muscle group that covers the lower and mid-back. They attach to the pelvis, spine, and ribs and insert on the inner, upper arm.

The lats help to perform shoulder extension (arm moving backward), adduction (arm moving toward the body), and internal rotation. This muscle group is also responsible for lifting the torso forwards and upwards when the arms are overhead.

The lats play a key role in activities like rock climbing and swimming. They are also a prime mover in chin-ups. In back extension exercises, the lats work with the erector spinae to produce spinal extension. The contraction of the lats aids in lifting the upper body away from the floor in seal push-ups.

Erector Spinae

The erector spinae consists of three muscle groups: longissimus, iliocostalis, and spinalis. They run along each side of the spine from the neck to the lumbar spine and sacrum (lower back). Their primary purpose is extending and laterally bending the spine.

Spinal extension is essentially how our torso stays upright. It is also how we transition from a bent-over position to a fully erect stance. This spinal support makes the erector spinae muscles essential in facilitating good posture. They play a key role in alignment and technique when lifting, especially from a forward-leaning position.

When executing seal push-ups the erector spinae muscles contract to extend the spine and lift the upper body away from the mat. The weight of the body against gravity is what overloads the erector spinae and causes it to adapt and strengthen.

In a standard back extension exercise the muscle activation rate for the erector spinae muscles is 49.6%. This gives us an idea of how active the erector spinae is during seal push-ups. To round out your back-strengthening routine consider the exercises in this back and tricep workout.

Clavicular Head Of Pectoralis Major

The clavicular head is the smaller, upper portion of the pectoralis major muscle. It originates on the clavicle, also known as the collarbone, and inserts on the upper arm bone called the humerus.

Its main action is to flex the humerus, which allows you to move or lift your arms in front of your body. This muscle group plays an important role in any chest workout routine. When performing seal push-ups the shoulder is flexed during the upward phase of the exercise. The arms straighten in front of the torso as the upper body lifts away from the floor.

Sternal Head Of Pectoralis Major

The sternal head is the larger portion of the pectoralis that gives the muscle its fan shape. The sternal head originates on the sternum and the first six ribs. It spans across the chest to connect with the upper humerus bone.

The sternal head is an antagonist to the clavicular head, meaning it performs the opposite joint action. Therefore, this head is active during the downward phase of seal push-ups as the arms lower.

Abdominal Head Of Pectoralis Major

The abdominal head is the third, lower portion of the pectoralis major muscle. The attachment is on the top of the rectus abdominis muscle, and the insertion is on the humerus. Its job is to work with the sternal head to facilitate shoulder extension.

The abdominal head assists in extending the arm in the descending phrase of seal push-ups.

Anterior Deltoid

The anterior deltoid makes up the front section of the shoulder muscle, connecting the clavicle to the upper and outer humerus. This muscle helps to stabilize the shoulder joint and works with the clavicular head of the pectoralis to perform shoulder flexion.

The engagement of the anterior deltoids occurs in seal push-ups when the upper body lifts and the arms lengthen.

Triceps Lateral Heads

The lateral head of the triceps sits on the outer back portion of the upper arm. This head runs along the upper arm and inserts at the elbow joint. This muscle is responsible for elbow extension, which means it helps straighten the arm.

By pressing into the floor and fully lengthening the arms during seal push-ups, the lateral head of the triceps contracts.

For more options that specifically target the triceps and chest check out this chest and tricep workout to incorporate into your program along with seal push-ups.

Triceps Medial Heads

The medial head of the triceps is the middle muscle sandwiched between the lateral and long heads. Like the lateral head, its origin is on the posterior (back) humerus, and the insertion is at the elbow joint. The medial head is active during forearm extension.

During the seal push-up, it works alongside the triceps lateral head performing the same action as described above.

Triceps Long Heads

The largest of the three tricep muscles is the long head. Similar to other heads, it inserts at the elbow. However, as the innermost section of the group, it is the only tricep muscle that connects to the scapula (shoulder blade). This muscle not only extends the elbow but also assists with arm adduction and stabilizing the shoulder blade.

Working with the other heads, the triceps long head performs elbow extension in the up portion of seal push-ups. It also helps to provide stability to the shoulder joint during the exercise.

Biceps Long Head

This lateral head of the biceps starts on the scapula and runs along the front of the upper arm. It attaches to the radius, one of the bones in the forearm. The biceps long head’s main job is elbow flexion, which causes the arm to bend at the elbow.

In the down phrase of seal push-ups, the elbows flex, and the biceps contract to control the body's descent.

Biceps Short Head

The short head is the medial (inner) head of the biceps, and it shares the long head insertion on the radius. The short head originates on the scapula. The biceps short head produces elbow flexion and arm adduction.

In seal push-ups, the short head flexes the elbow during the lowering phase and also brings the arm in towards the side of the body.