Navy SEAL Pushup Standards: Requirements, Training, and Performance Insights

How many pushups can a navy seal do?

Navy SEAL candidates are required to complete a minimum of 50 pushups in two minutes during the Physical Screening Test (PST), but highly competitive candidates typically perform 80-100+ repetitions with strict form to stand a realistic chance of selection for Basic Underwater Demolition/SEAL (BUD/S) training.

Understanding the BUD/S Physical Screening Test (PST)

The journey to becoming a Navy SEAL is one of the most arduous in military training, beginning long before a candidate ever sets foot in Coronado for BUD/S. The Physical Screening Test (PST) serves as the initial gatekeeper, designed to assess a candidate's baseline physical fitness across several key domains. It's a critical evaluation that measures not just raw strength, but also muscular endurance, cardiovascular capacity, and mental fortitude—all prerequisites for the intense demands of SEAL training.

The PST comprises five events:

• 500-yard swim (sidestroke or breaststroke)
• Pushups (maximum repetitions in 2 minutes)
• Sit-ups (maximum repetitions in 2 minutes)
• Pull-ups (maximum repetitions, no time limit)
• 1.5-mile run (in boots and trousers)

While minimum scores allow a candidate to technically apply, the reality is that competitive scores are significantly higher, reflecting the caliber of individuals who ultimately succeed. For pushups, merely meeting the minimum is rarely enough to stand out among a pool of exceptionally fit applicants.

The Pushup Standard for Navy SEAL Candidates

The pushup component of the PST is a test of upper body pushing strength and, more crucially, muscular endurance. Candidates are given two minutes to complete as many pushups as possible, adhering to strict form standards.

• Minimum Requirement: The official minimum standard for pushups in the Navy SEAL PST is 50 repetitions in two minutes. Failing to meet this minimum results in immediate disqualification.
• Competitive/Target Score: To be considered truly competitive and increase one's chances of selection, candidates typically aim for 80 to 100+ pushups in two minutes. The pool of applicants is incredibly strong, and exceeding the minimum demonstrates a superior level of fitness and dedication. For example, a candidate achieving 100 pushups in two minutes is often seen as possessing the necessary baseline endurance.
• Form and Cadence: Strict adherence to proper form is paramount. Repetitions are only counted if:
  • The chest touches the ground (or a designated marker).
  • The elbows fully lock out at the top of the movement.
  • The body remains straight, avoiding sagging hips or piking (lifting the hips too high).
  • No resting on the ground or pausing excessively at the top.
  • A consistent, controlled cadence is often encouraged to maximize repetitions while maintaining form.

Beyond the PST: Sustained Pushup Capacity and Endurance

While the PST provides a snapshot of a candidate's fitness, the actual BUD/S training program demands a far greater and more sustained level of pushup performance. Pushups are not just a test; they are an integral part of the daily physical conditioning and, frequently, a punitive exercise.

• Integrated into Daily Training: During BUD/S, candidates will perform hundreds, if not thousands, of pushups per day, often in varying conditions (e.g., wet, sandy, cold). These are integrated into circuit training, as part of "physical training (PT) evolutions," and as corrective measures for infractions or poor performance.
• Muscular Endurance, Not Just Strength: The sheer volume of pushups performed daily necessitates an extreme level of muscular endurance. This goes beyond the capacity to do one maximum set; it requires the ability to repeatedly perform sets of pushups throughout the day with minimal recovery, often under duress and fatigue. Physiologically, this trains the slow-twitch muscle fibers, improves lactic acid buffering, and enhances the body's ability to sustain effort.

The Science Behind SEAL Pushup Prowess

The ability to perform a high volume of pushups, like that demonstrated by SEAL candidates, is a testament to highly specialized physiological adaptations and training methodologies.

• Neuromuscular Efficiency: Elite performers optimize the recruitment patterns of their motor units. They learn to engage the necessary muscles (pectorals, triceps, deltoids, core stabilizers) efficiently, minimizing wasted energy and maximizing power output per repetition.
• Muscular Endurance Adaptations: Consistent, high-volume training leads to:
  • Increased mitochondrial density: More "powerhouses" within muscle cells for aerobic energy production.
  • Enhanced capillary density: Improved blood flow to deliver oxygen and nutrients, and remove waste products.
  • Improved lactic acid buffering: The body becomes more efficient at managing the byproducts of intense exercise, delaying fatigue.
• Core Stability and Full-Body Integration: A pushup is a full-body exercise. Strong core musculature (abdominals, obliques, erector spinae) is crucial for maintaining a rigid, plank-like body position, preventing energy leaks, and protecting the spine. The entire kinetic chain, from hands to feet, must work synergistically.
• Progressive Overload and Specificity: SEAL candidates achieve their pushup prowess through consistent application of progressive overload (gradually increasing demands) and specificity of training (practicing the movement itself). This includes increasing repetitions, reducing rest times, and incorporating variations that challenge different aspects of the movement.

Training Like a SEAL: Improving Your Pushup Performance

For fitness enthusiasts or aspiring candidates, improving pushup performance requires a systematic and dedicated approach.

• Mastering Proper Form: Foundationally, perfect form is non-negotiable.

  • Starting Position: Hands slightly wider than shoulder-width, fingers pointing forward. Body in a straight line from head to heels, core braced.
  • Descent: Lower the chest towards the ground, keeping elbows tucked in at about a 45-degree angle to the body. Maintain a rigid plank.
  • Ascent: Push explosively back up, fully extending the elbows without locking them out excessively or shrugging the shoulders.
  • Breathing: Inhale on the way down, exhale on the way up.

• Progressive Overload Strategies:

  • Increase Repetitions/Sets: Gradually add more reps per set or more sets to your routine.
  • Reduce Rest Intervals: Shorten the rest periods between sets to build endurance.
  • Vary Tempo: Experiment with slower descents (eccentric phase) or explosive ascents.
  • Add Resistance: Once bodyweight pushups become easy, consider a weighted vest or resistance bands.
  • Incorporate Advanced Variations:
    • Decline Pushups: Elevate your feet to increase the load on the upper chest and shoulders.
    • Plyometric Pushups: Push off the ground explosively for power development.
    • Uneven Pushups: Place one hand on an elevated surface or medicine ball to increase unilateral demand.
    • Diamond Pushups: Hands close together, forming a diamond shape, to emphasize triceps.

• Full-Body Strength and Conditioning: Pushup performance benefits from a balanced strength program.

  • Pulling Exercises: Incorporate pull-ups, chin-ups, and rows to balance the pushing muscles and strengthen the back and biceps.
  • Core Work: Planks, hollow body holds, and leg raises will enhance trunk stability.
  • Shoulder Health: Rotator cuff exercises and overhead presses contribute to robust shoulder girdles.

• Recovery and Nutrition: Adequate sleep, proper hydration, and a nutrient-dense diet are crucial for muscle repair, growth, and overall performance.

Conclusion: A Benchmark of Elite Fitness

The pushup standards for Navy SEAL candidates are far more than just arbitrary numbers; they are a critical benchmark of elite physical and mental fitness. Achieving 80-100+ pushups in two minutes with perfect form signifies not only superior upper body endurance but also the discipline, resilience, and attention to detail required to survive and thrive in one of the world's most demanding training environments. While few may aspire to join the SEALs, their standards offer a powerful inspiration for anyone seeking to elevate their fitness to an exceptional level.