Why EVERYTHING Changes AFTER You Can Do 20 PUSH-UPS
How can you make gains in your upper body with just 20 pushups? Chris is here to walk us through a five-minute EMOM push-up work put. EMOM (Every Minute on the Minute) is a definite game changer if you want to build endurance, muscle and strength!
The idea is to create a progressive overload by either shortening the rest time or changing the push-up variation within the minute time slot for five minutes. In that way, the intensity stays high without the addition of weights or reps.
And as always, Chris has his beginners covered, they can start with elevated pushups and gradually move on to normal push-ups as they progress.
If you stick with this routine, over time you will see a visible difference in your pushing power and endurance. Ready to Train? Download the ThenX app in the App Store or Google Play Store for free and get today’s workout to follow along. Perform the variation at the top of each minute. Rest for the remainder of the minute. Then move to the next variation. Let’s get started!
First minute: Push-ups - Your baseline. Clean, controlled, full range.
Second minute: Explosive Push-ups - Build power, speed, and fast‑twitch strength.
Third minute: Assisted One-arm Push-ups - Shift the load. Build unilateral strength.
Fourth minute: Diamond Push-ups - Triceps on fire. Chest squeezed tight.
Fifth minute: Push-ups - Finish strong.
Do this routine for three more rounds to maximize the benefits of this workout. 2026 Is your year!
Stick with this routine and you will see a noticeable difference in your pushing power, muscle definition, and endurance. This is the kind of training that builds confidence, discipline, and a physique you are proud of. Let us get stronger: one minute at a time!
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