Pump & Press

Pump & Press EMOM: Upper Body Blast

Looking for a quick yet highly effective upper body workout? You’re in the right place! Today’s Workout of the Day (WOD) is the Pump & Press EMOM, designed to challenge your arms, shoulders, and chest. This upper body blast will improve your strength, stamina, and muscle endurance in under 20 minutes.

What is an EMOM? An EMOM (Every Minute on the Minute) format keeps you moving with purpose. You’ll perform each set of exercises within 60 seconds, and whatever time is left in that minute becomes your rest. It’s perfect for both beginners who want to pace themselves and advanced athletes looking to push the limits.

This workout focuses on upper body muscles, using a mix of curls, presses, and push-ups to build strength and sculpt those arms. Whether you’re hitting the gym or working out from home, this session is flexible for any fitness level.

Breakdown of the WOD:

1. Curls – 12 reps
   Start with standard bicep curls to target the front of your arms.
   Tip: Keep your elbows tight to your body to maximize the contraction.
2. Push-ups – 15 reps
   A staple for strengthening the chest, triceps, and shoulders.
   Tip: Keep your core tight and body in a straight line to protect your lower back.
3. Hammer Curls – 12 reps
   Focus on the brachialis, the muscle between the biceps and triceps, for fuller arm development.
   Tip: Maintain a neutral grip (palms facing each other) throughout the movement.
4. Push-ups (wide grip) – 15 reps
   A wider hand placement shifts the focus more to the chest.
   Tip: Keep your body aligned; don’t let your hips sag.
5. Wide Curls – 12 reps
   Hit the outer part of the bicep for more definition.
   Tip: Turn your wrists slightly outward as you curl up.
6. Push-ups (narrow grip) – 15 reps
   Close-grip push-ups hit your triceps harder than the traditional form.
   Tip: Keep your elbows close to your sides to target your triceps effectively.
7. Shoulder Press – 12 reps
   Build those shoulder muscles with some presses.
   Tip: Keep your back straight and don’t lock out your elbows at the top.
8. Push-ups – 15 reps
   This set of standard push-ups will feel a little harder now, but push through!
9. Front Dumbbell Raises – 12 reps
   Target the front deltoids with this isolation movement.
   Tip: Don’t swing the weights; control the movement on the way down.
10. Lateral Dumbbell Raises – 12 reps
    Finish off strong with lateral raises to hit the side of your shoulders.
    Tip: Lift the weights to shoulder height, no higher, to avoid injury.

Equipment Needed:

• Dumbbells for curls, shoulder press, and raises.
• A mat or comfortable space for push-ups.

Modifications:

• For Beginners: Reduce the reps if necessary or perform push-ups on your knees to keep the intensity manageable.
• For Advanced: Increase the weight on your dumbbells or try adding an extra set to each movement.

Tips for Success:

1. Warm-up: Get your muscles ready by doing some arm circles, light cardio, and dynamic stretches.
2. Proper Form: Focus on controlled movements, especially as you fatigue. This prevents injury and ensures you’re maximizing the workout.
3. Rest Smart: The EMOM format gives you built-in breaks. Use them to shake out your arms, catch your breath, and prepare for the next set.
4. Track Your Progress: Take note of the weight you used and aim to increase it next time!

Share Your Experience:

Try out the fun GRIT Program! We want to see how you crush this WOD! Share your post-workout pics and tag us @AcademySelfDefense. Let’s celebrate the gains together! Start a free two week trial today!