Derek Lunsford aims to create distance between himself and his rivals at the 2026 Mr. Olympia. In an August 31 video, he walked through his intense shoulder workout five weeks from stepping back onstage.
Year after year, Derek Lunsford has made incredible leaps in the IFBB Pro League. In 2023, he became the world’s first two-division Mr. Olympia champion, having earned gold in the 212 category and the Men’s Open class.
He dropped the Sandow trophy to Samson Dauda in 2024, but learned from the setback. In 2025, he avenged the defeat at the Arnold Classic. Then, Lunsford went on to win the Pittsburgh Pro and Mr. Olympia, completing his ‘Triple Crown’ goal. Should he mount a successful title defense in just a few weeks, he’ll be the first Mr. Olympia to reach three titles since Phil Heath.
Derek Lunsford’s Shoulder Workout Ahead of His 2026 Mr. Olympia Title Defense
Find the exercises from his workout below:
- Chest-Supported Dumbbell Front Raise
- Seated Side Lateral Dumbbell Raise
- Cable Incline Fly
- Chest Press Machine
- Seated Overhead Triceps Extension Machine
- Ab Crunch Machine
Chest-Supported Dumbbell Front Raise
Lunsford started with dumbbell front raises, breaking down the go-to form cues he uses:
“The key to these, for me, my cue, first of all, I’m pinching my legs on the bench here to stabilize right here [hips]. I try to keep my chest up a little bit. It’s okay to slightly come down, but you want to keep that chest up, and instead of thinking of pulling up, I’m thinking about pushing my hands forward.”
Seated Side Lateral Dumbbell Raise
He pushed on with lateral raises, focusing on strict form to light up his side delts.
Cable Incline Fly
He targeted pec fibers with the incline fly, which Lunsford credited for helping him achieve a more grainy look.
“Corn-fed, Indiana boy, grainy baby, and corny, how about that?” said Lunsford.
Chest Press Machine
Next, Lunsford moved on to the chest press machine, prioritizing a tight squeeze.
Seated Overhead Triceps Extension Machine + Ab Crunch Machine
The Men’s Open star capped off training with triceps work and the ab crunch machine as a finisher.
Lunsford is keeping training intensity high in the lead-up to his title defense. Having reached 250 pounds, fans expect a bigger, better version of the reigning champ when he returns to the stage. Don’t miss the 2026 Mr. Olympia from September 24-27 in Las Vegas, Nevada. Fitness Volt will have live coverage!
RELATED: King Kamali Predicts Nick Walker Will Be a ‘Big Problem’ for Derek Lunsford at 2026 Mr. Olympia
