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Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a... -
The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic][P]ssssssssh, how bad can an itty, bitty 140 calories really be? Not that it's mind-blowing whatsoever—we've been hating on soda hardcore for years—but if that 140 comes straight from a... -
The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Upgrade Your Lettuce Game — Boost Your Nutrient Intake 3000% With This Two Second Salad HackImage: Epicurious [W]hat if we told you one mindless—and laughably easy—nutrition hack could boost your vitamin K, vitamin A, and vitamin C intake by over 3000%, and your potassium, calcium,... -
The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets*This article originally appeared in Men's Health and was adapted for Lean It UP. [D]IPSET, DIPSET, DIPSET. We're halfway there. If you've been moving vigorously and maxing out over the... -
10 Naked World Class Athletes Dish On Body Image & Feeling Awesome In Your Own Skin [PHOTOS][O]ne size doesn't fit all. Want a little explosive inspiration to light up your week? Look no further than the lineup of world class athletes gracing the pages—completely au naturel—of... -
The Degree #GetMoving Challenge Week 2 — MAX OUT Your Body With Explosive Lunges, Push Ups, & Squats*This article originally appeared in Men's Health and was adapted for Lean It UP. [A]aaaaaaaaaaaand we're off. After a relatively simple week one—walk 12,500 steps/day—the Degree... -
[WOTM, 07/2015] SHRED UP Your Body Outdoors With The Bodyweight Hyperburner Workout Circuit[G]ET OUTSIDE. We adore the gym and love crushing weights just as much as anyone. It's basically a second home. But let's get serious for a second — it's July and it's GORGEOUS outside.... -
Washington Nationals' OF Bryce Harper Is Straight SHREDDED In ESPN's 2015 Body IssueImage: ESPN “You’re growing up and you go, ‘I want to be on the front of a Wheaties box, I want to be on the front of a Topps card, you want to be on the Body Issue” —... -
The Workout Music Friday Five-Pack, V28 — Flo Rida, Drake, Afrojack, & Dillon Francis[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Shape Up This Summer With Chris Powell & The 6-Week Degree #GetMoving Challenge[G]et moving. We're PUMPED to announce that we've partnered with Degree, Men's Health, and Women's Health on a summer rendezvous to CRUSH a series of fitness challenges hosted by all-world... -
How Can I Get A Six Pack? 5 BIG Reasons Why Your Abs Aren't Growing[A]fter 1000's of crunches and seven brutally intense ab workouts per week, you'd think that it would all add up to that one coveted, magic number — 6. It's sad and discouraging when someone...
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The 16 Best Shoulder Exercises To Destroy Your Delts And Carve Out Major Definition
Shoulder Exercise 6: Barbell Military Press
How to:
Video Demo — Barbell Military Press
Primary Muscle(s): Shoulders (All)
- (1) Sit upright in a squat rack so that the barbell is positioned overhead. Grab the bar slightly wider than shoulder-width.
- (2) Pull the weight off the rack and lower it down in front of your face. It should be slightly above your collarbone.
- (3) Powerfully press the bar overhead. Keep your core tight and resist any tendency to arch your back.
- (4) Hold for 1s at the top and slowly lower it back down until your triceps are slightly below parallel. Repeat for a full set.
Pro Tip: Stand to up the difficulty and increase core engagement.
Shoulder Exercise 7: Landmine Press
How to:
Video Demo — Landmine Press
Primary Muscle(s): Shoulders (All)
- (1) Load one side of a barbell and stick the other end firmly against a wall. You can also stick it in the center of a weight plate.
- (2) Hold the top end of the barbell with your left hand and place it over your shoulder.
- (3) Powerfully dip down, explode up, and press the bar up overhead. Hold for 1s and lower back down. Squeeze your core and keep it braced the entire time.
- (4) Complete a full set and repeat for the opposite arm.
Pro Tip: Crunch down into your core at the bottom of every rep. It burns.
Shoulder Exercise 8: Reverse Dumbbell Flies
How to:
Video Demo — Reverse Dumbbell Flies
Primary Muscle(s): Rear Deltoids
- (1) Grab two dumbbells and bend over so that your torso is at a 45º angle. Keep your back straight.
- (2) Squeeze your shoulder blades together and powerfully raise both arms directly out to the side. They should stay in-line with your chest.
- (3) Hold the contraction for .5 seconds at the top and slowly return down to the bottom.
Pro Tip: Hold the contraction at the top for 2-3 seconds to burn out your rear delts.
Shoulder Exercise 9: Dumbbell Shrugs
How to:
Video Demo — Dumbbell Shoulder Shrugs
Primary Muscle(s): Traps
- (1) Stand tall with 2 dumbbells at your side.
- (2) Tighten your core, draw back your shoulders, and powerfully shrug up into your neck.
- (3) SQUEEZE the contraction for 2s and slowly lower all the way down.
Pro Tip: Exaggerate the squeeze at the top of each rep and hold the final rep for as long as possible.
Shoulder Exercise 10: Lunging Shoulder Press
How to:
Primary Muscle(s): Shoulders (All)
- (1) Hold a dumbbell with your left arm and lunge forward with your right leg. This is your base position, stay balanced and anchored.
- (2) Maintain a tight core and powerfully shoot the dumbbell overhead.
- (3) Hold for .5s and slowly lower it back down to your shoulder. Do a full set and repeat for the opposite side. Press from the down position at all times.
Pro Tip: This is designed as a stationary press. Make it more advanced and movement based by doing a full lunge and THEN a press for every rep.
Pages: Exercises 1-5 | 6-10 | 11-16
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 2015
- The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic] - July 31, 2015
- The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix - July 31, 2015
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
