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The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[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... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
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...
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The 30 Most Powerful Arm Exercises For Titanic, Toned Arms
Arms Exercise 6: Closed Grip Bench Press
How To:
Primary Muscles: Chest, Triceps
- Hold a barbell with a narrow overhand grip, slightly narrower than shoulder width (about 1 foot apart).
- Slowly lower the barbell and glide your triceps along your side — stop once your arms are slightly below parallel with your torso.
- Powerfully contract your triceps and chest, and press the barbell upward. Repeat.
Video Demo — Closed Grip Bench Press
Arms Exercise 7: Overhead Triceps Press
How To:
Primary Muscles: Chest, Triceps
- Sit on a bench and grab a dumbbell so that your palms face up and are pressed against the inside of the top disc. Rest the dumbbell on your chest while positioning your hands.
- Tighten your abs, maintain a straight back, and extend the dumbbell directly overhead — this is starting position.
- Keep your upper arms stationary, bend your elbows, and slowly lower the dumbbell behind your head until it’s slightly below parallel. Keep your elbows tucked in close to your head — resist the pull to extend outward.
- Contract your triceps, press the dumbbell overhead, and squeeze the contraction for 1 second at the top. Repeat.
Video Demo — Overhead Triceps Press
Arms Exercise 8: Dips / Bench Dips
Primary Muscles: Triceps
How to — Dips:
- Contract your triceps and press yourself upwards on a parallel bar — this is starting position.
- Slowly bend your elbows and lower your torso until your upper arms are parallel with the floor. Squeeze your triceps and chest, and press back up to start. Repeat.
How to — Bench Dips:
- Bench dips are an easier variation of traditional dips. Grab two level platforms — place your feet on one, with your arms fully extended on another, so that your body forms a flat bridge. You can also do this with your feet on the floor.
- Bend your elbows and slowly lower your torso until your upper arms are parallel with the floor. Powerfully contract your triceps and return up to start,
Arms Exercise 9: The Push Up Burnout Circuit
Primary Muscles: Chest, Triceps
How to:
- The Push Up Burnout Circuit consists of 100 reps back-to-back, split into the following 4 exercises: Decline Swiss Ball Push Ups, Incline Push Ups, Spiderman Push Ups, Diamond Push Ups.
- View the complete write-up and instructions here.
Arms Exercise 10: Reverse Barbell Curls
How To:
Primary Muscles: Biceps, Brachialis
- Hold a barbell with an overhand grip at shoulder width.
- Pin your arms into your side, contract your biceps, and slowly raise the barbell up to your chest — you should feel a contraction in your forearms.
- Squeeze for 1s and lower to full extension. Repeat.
Video Demo — Reverse Barbell Curls
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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)
- The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo - August 14, 2015
- [WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet - August 13, 2015
- Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 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. 
