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5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
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” —...
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[WOTM, 06/2015] Dominate Fat And Slap On Muscle Mass With The 4-Day Juggernaut Workout Program
Workout B — Chest & Triceps
1. Barbell Bench Press
How To:
Protocol: 3 sets — 10 reps
Target Muscle(s): Chest, Triceps
- (1) Lie on a flat bench with a loaded barbell. Position your hands slightly wider than shoulder width apart. Draw your shoulder blades back and place a slight arch in your back.
- (2) Slowly lower until the barbell is right above your chest (the bar can touch, but don’t bounce it). Your arms should stay at a 45° angle with your torso — not 90º.
- (3) Powerfully contract your chest and press the barbell straight up.
You can also substitute with the Dumbbell Chest Press.
2. Incline Barbell Bench Press
How To:
Protocol: 3 sets — 10 reps
Target Muscle(s): Chest (Upper), Triceps
- (1) Set up a bench so that it’s at a 45º angle.
- (2) Dig your feet into the ground and press the dumbbells straight up over the upper part of your chest. Keep your arms at 60º with your torso.
- (3) Slowly lower the dumbbells until they’re in line with your collarbone. Powerfully press up and SQUEEZE your pecs together at the top.
You can also substitute the Incline Dumbbell Chest Press.
3. Cable Crossovers
How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Chest, Biceps
- (1) Set up two cables so they’re roughly at chest height.
- (2) Place a slight bend in your arms, lean forward, retract your shoulder blades, and powerfully pull the cables in towards each other.
- (3) SQUEEZE your pecs as hard as possible to maximize the contraction and slowly release back to start.
4. Dips
How To:
Protocol: 4 sets — 15 reps
Target Muscle(s): Triceps, Chest
- (1) Set-up on parallel bars. Lean forward slightly and slowly lower your body until your triceps are parallel with the ground.
- (2) Powerfully contract your triceps + chest and press all the way up. SQUEEZE at the top.
- (3) Repeat for 15 total reps. If you’re strong enough, hold a dumbbell between your feet — you’ll crank up the difficulty and put more pressure on your chest/triceps.
If regular dips are too difficult, do bench dips instead.
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How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Triceps
- (1) Lie on a bench and hold a barbell straight above your chest with an overhand grip.
- (2) Without shifting your upper arms forward or back, bend your elbows and slowly lower the barbell down towards your head. Stop when your forearms are below parallel, but safely above your forehead.
- (3) Powerfully contract your triceps and raise the bar back to start. Squeeze your triceps at the top for 1 second and repeat.
6. Triceps Pulldowns
Image: Bodybuilding.com
How To:
Protocol: 2 sets — 12 reps
Target Muscle(s): Triceps
- (1) Set-up a cable station with a rope attachment. Hold the rope, contract your triceps, and powerfully extend down as far as possible. Squeeze your triceps at the bottom and KEEP YOUR UPPER ARMS STATIONARY.
- (2) Slowly release and raise the rope until your forearms are slightly beyond parallel with the floor. Repeat.
Make sure not to swing, rock, or use your bodyweight to move the weight. It should be all triceps.
7. Decline Pushups
How To:
Protocol: 2 sets — failure
Target Muscle(s): Chest, Triceps, Core
- (1) Place your feet on a bench, chair, or elevated platform and move into push up position.
- (2) Bang out as many push ups as possible until you collapse (failure).
- (3) Rest and do it again for a second set.
Pages: Legs, HIIT | Chest, Triceps | Back, Biceps | Shoulders, Abs, HIIT | Recap
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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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G Tuck
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. 
