8 Push Up EMOM and AMRAP Home Workouts

I love doing push ups. I’ve got nothing against bench pressing or using dumbbells or kettlebells, they can build fantastic functional muscle but there’s something different about doing push ups. I almost always include a push up exercise in my EMOM or AMRAP style workout because I like the challenge of having to breath through the movement.

EMOM workouts are very effective at packing on muscle size because they really jam the volume in a short period of time. EMOM stands for every minute on the minute. You can perform each exercise for a full minute or a series of exercises during the course of the minute. Either way EMOM are a great way to add extra work into your training.

AMRAP stands for as many rounds/reps as possible. Typically under 10 minutes in length, AMRAPS are short and intense and equally effective as EMOM workouts for increasing your heart rate.

When you pair EMOM and AMRAP style training in with push ups you can pack on upper body strength.

Here’s 8 EMOM and AMRAP Push Ups Workouts That You Can Do At Home


“Mint”
EMOM in 12 Minutes
Odd Minutes: Push Ups To Failure
Even Minutes (First Three): Air Squats
Even Minutes (Last Three): Reverse Lunges

“Swole-Tel”
Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell Rows (2x30 lb)
10 Push-Ups
EMOM for 3 minutes:
10 Dumbbell Rows (2x40 lb)
10 Push-Ups
EMOM for 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)

“Physique Formula EMOM”
EMOM in 10 Minutes
1 minute dumbbell rows (2x50/35)
1 minute push ups
1 minute mountain climbers
1 minute max air squats

“Physique Formula EMOM 2”

EMOM in 20 minutes
Odd minutes:15 calorie assault bike
Even minutes:15 push ups


Now onto the push up AMRAP workouts

“Street Parking Dumbbell 1”

Three 3 minute AMRAP in 11 minutes
12 Dumbbell Deadlifts (2x50/35 lb)
8 Push Up+ Renegade Rows (2x50/35 lb)
Rest 1 minute between AMRAPs

“Hot Mess”
AMRAP in 20 minutes
8 Dumbbell Hang Power Cleans (135/95 lb)
12 Push Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault air bike

“Physique Formula AMRAP”

AMRAP in 11 minutes
11 step ups
11 push ups
Add 1 rep each round

“Physique Formula AMRAP 2”
AMRAP in 7 minutes
3 air squats
6 reverse lunges
9 push ups

Give these push up AMRAP and EMOM workouts a try today and start adding some muscle at home.