Push-Ups
Push-ups are a foundational upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In BUD/S preparation, push-up training follows a progressive volume approach where daily targets scale based on the candidate's most recent PST max.
PST Push-Up Standards
During the PST, candidates perform as many push-ups as possible in 2 minutes using strict form. The minimum qualifying score is 50 repetitions, while competitive scores start around 80-100. Hands must be at least shoulder-width apart, the body must remain straight, and each rep requires full extension and chest-to-ground depth. Resting is allowed only in the up (plank) position.
Progressive Volume Training
The NSW preparation program scales push-up volume using a set-and-rep structure derived from PST performance. A candidate who scores 50 on the PST will train with lower rep targets than one who scores 80. As PST scores improve through the 26-week cycle, daily push-up targets automatically increase to maintain progressive overload.
Push-Up Variations in BUD/S
While the PST tests standard push-ups, BUD/S itself uses push-ups as a punishment, warm-up, and conditioning tool in various forms — diamond push-ups, wide-grip, decline, and elevated. Building a high standard push-up max during preparation creates the capacity to handle these variations under fatigue during selection.
Train push-ups in multiple sets throughout the day, not just in one session. Grease-the-groove frequency builds the endurance BUD/S demands.
Related Terms
Sit-ups are a core calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In the NSW preparation program, sit-up training follows the same progressive volume model as push-ups — daily targets scale based on the candidate's most recent PST max to maintain consistent overload.
Pull-ups are an upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). Unlike push-ups and sit-ups which are timed, PST pull-ups are performed as a single max-effort set with no time limit, testing absolute upper-body pulling strength and endurance.
The Physical Screening Test (PST) is the standardized fitness assessment used by Naval Special Warfare to evaluate candidates for SEAL training. It measures performance across five events: 500-yard swim, push-ups, sit-ups, pull-ups, and a 1.5-mile run, each with minimum and competitive score thresholds.
Progressive overload is the training principle of gradually increasing the demands placed on the body over time. In the NSW preparation program, progressive overload is applied systematically — cardio distances grow week over week, calisthenics rep targets scale with PST performance, and strength training loads increase as the candidate adapts.
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