Quick Answer:
Navy SEALs do around 80 to 120 pushups in two minutes during their fitness test.
That standard builds real upper‑body endurance and mental resilience needed for special operations.
1. Navy SEAL standards
The Navy SEAL Physical Screening Test (PST) measures pushup capacity under strict form. Recruits must complete at least 50 pushups in 2 minutes, but competitive candidates often hit 80–120.
And they must maintain a straight back, full extension, and pace without resting on the ground.
- Minimum: 50 reps in 2 minutes
- Competitive: 80–120 reps in 2 minutes
- Form focus: chest touches ground lightly, arms fully extended
- Rest only allowed in the plank position
This kind of training pushes both muscular endurance and cardiovascular conditioning.
2. Training like a SEAL
You don’t need to aim for 120 right away. Build up progressively.
- Start with 3–4 pushup sets daily, using 60–70% of your max each round
- Add 5–10 reps each week as endurance improves
- Mix variations: standard, wide‑grip, diamond, and incline
- Rest 60–90 seconds between sets
Doing this consistently 4–5 times a week builds the same steady, disciplined base SEALs rely on.
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3. How SEALs combine pushups with full‑body strength
Pushups are part of a multi‑movement circuit that hits all major muscle groups. It’s never just chest.
Try this SEAL‑style bodyweight format:
- 80 pushups
- 100 sit‑ups
- 20 pull‑ups
- 3 km (1.8 mi) run
Repeat 3–4 sessions weekly, keeping good form through fatigue. And focus on breathing—steady exhalation reduces lactic buildup and keeps your rhythm.
4. Endurance pushups for SEAL conditioning
SEALs use “time‑under‑tension” sets—slowed reps for muscular control under fatigue. You’ll feel this instantly.
- Do 4-second pushups (2s down, 2s up)
- 3–5 sets of 15–20 reps, twice per week
- Keep strict plank form and stable shoulders
This develops joint control and durability across chest, arms, and core. It’s one reason SEALs maintain high volume without injury.
5. Sample Navy SEAL pushup workout plan
Here’s a weekly layout inspired by actual SEAL routines:
| Day | Workout |
| Mon | 4 sets of 30 pushups, 2 min rest |
| Tue | 3 sets of 40 pushups + 3 km run |
| Wed | Rest or light swim |
| Thu | 5 sets x 25 pushups (wide grip) |
| Fri | Pushup endurance test (max in 2 minutes) |
| Sat/Sun | Optional mobility or yoga |
Aim for balanced recovery—SEAL training is high volume, but rest and mobility matter just as much as reps.
FAQ
How many pushups do Navy SEALs do a day?
Most SEAL candidates perform around 200–300 pushups daily across multiple sessions. That total helps them maintain strength without overtraining in one go.
Do Navy SEALs do pushups every day?
Yes. Daily pushups are staple conditioning work. The key is alternating rep ranges and variations so the shoulders and triceps recover properly.
Can civilians train like Navy SEALs?
Absolutely, but scale the workload. Use 3–4 pushup sessions weekly, monitor form closely, and progress only when reps feel sustainable.
Why do SEALs focus on pushups so much?
Pushups build superior functional strength across the chest, shoulders, and core. SEALs depend on bodyweight endurance for both combat readiness and injury prevention.
Is there a Navy SEAL pushup test at home?
Yes. Set a timer for 2 minutes and perform as many perfect reps as possible. If you reach 80 or more, you’re near SEAL‑level conditioning.
What happens if you can’t meet the minimum pushup count?
You won’t pass the PST. The test requires minimum standards in pushups, sit‑ups, pull‑ups, swim, and run, proving full‑body readiness.
Do Navy SEAL pushups differ from regular ones?
Only in intensity and precision. SEAL pushups emphasize constant core tension, full motion, and consistency over speed.
How long to reach Navy SEAL pushup numbers?
With daily discipline, most people can reach 80–100 reps in 2 minutes within 8–12 months, depending on training history and recovery.
Next step: Test your two‑minute pushup max today and start working toward the Navy SEAL standard—build solid endurance from the ground up.
