{"id":28160,"date":"2026-09-01T01:30:20","date_gmt":"2026-09-01T01:30:20","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=28160"},"modified":"2026-09-01T01:30:20","modified_gmt":"2026-09-01T01:30:20","slug":"derek-lunsford-pushes-limits-during-shoulder-workout-5-weeks-out-from-the-2026-mr-olympia-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=28160","title":{"rendered":"Derek Lunsford Pushes Limits During Shoulder Workout 5 Weeks Out from the 2026 Mr. Olympia \u2013 Fitness Volt"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<aside id=\"fv-preferred-source-top\" class=\"fv-preferred-source-top\" aria-label=\"Add FitnessVolt to Google Preferred Sources\" data-preferred-source-placement=\"article_top\">\n<p>\n                        <strong>Make FitnessVolt a Preferred Source<\/strong><br \/>\n                        <span>See more of our reporting across Google.<\/span>\n                    <\/p>\n<\/aside>\n<p><a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/derek-lunsford\/\" class=\"bb-athlete-link\" data-athlete-slug=\"derek-lunsford\">Derek Lunsford<\/a> aims to create distance between himself and his rivals at the 2026 Mr. Olympia. In an August 31 video,<strong> he walked through his intense shoulder workout five weeks from stepping back onstage.<\/strong><\/p>\n<p>Year after year, Derek Lunsford has made incredible leaps in the <a href=\"https:\/\/fitnessvolt.com\/ifbb-pro-league-announces-2026-olympia-qualification-system\/\">IFBB Pro League<\/a>. In 2023, he became the world\u2019s first <a href=\"https:\/\/fitnessvolt.com\/2023-mr-olympia-results\/\">two-division Mr. Olympia champion<\/a>, having earned gold in the 212 category and the Men\u2019s Open class.<\/p>\n<p>He dropped the Sandow trophy to <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/samson-dauda\/\" class=\"bb-athlete-link\" data-athlete-slug=\"samson-dauda\">Samson Dauda<\/a> in 2024, but learned from the setback. In 2025, he avenged the defeat at the <a href=\"https:\/\/fitnessvolt.com\/2025-arnold-classic-results\/\">Arnold Classic<\/a>. Then, Lunsford went on to win the <a href=\"https:\/\/fitnessvolt.com\/2025-pittsburgh-pro-results\/\">Pittsburgh Pro<\/a> and <a href=\"https:\/\/fitnessvolt.com\/2025-mr-olympia-results\/\">Mr. Olympia<\/a>, completing his \u2018Triple Crown\u2019 goal. Should he mount a successful title defense in just a few weeks, he\u2019ll be the first Mr. Olympia to reach three titles since <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/phil-heath\/\" class=\"bb-athlete-link\" data-athlete-slug=\"phil-heath\">Phil Heath<\/a>.<\/p>\n<h2 id=\"derek-lunsfords-shoulder-workout-ahead-of-his-2026-mr-olympia-title-defense\">Derek Lunsford\u2019s Shoulder Workout Ahead of His 2026 Mr. Olympia Title Defense\u00a0<\/h2>\n<p><em>Find the exercises from his workout below:\u00a0<\/em><\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<ul>\n<li><strong>Chest-Supported Dumbbell Front Raise\u00a0<\/strong><\/li>\n<li><strong>Seated Side Lateral Dumbbell Raise\u00a0<\/strong><\/li>\n<li><strong>Cable Incline Fly\u00a0<\/strong><\/li>\n<li><strong>Chest Press Machine\u00a0<\/strong><\/li>\n<li><strong>Seated Overhead Triceps Extension Machine\u00a0<\/strong><\/li>\n<li><strong>Ab Crunch Machine\u00a0<\/strong><\/li>\n<\/ul>\n<h4 id=\"chest-supported-dumbbell-front-raise\">Chest-Supported Dumbbell Front Raise\u00a0<\/h4>\n<p>Lunsford started with dumbbell front raises, breaking down the go-to form cues he uses:\u00a0<\/p>\n<blockquote>\n<p>\u201cThe key to these, for me, my cue, first of all, I\u2019m pinching my legs on the bench here to stabilize right here [hips]. I try to keep my chest up a little bit. It\u2019s okay to slightly come down, but you want to keep that chest up, and instead of thinking of pulling up, I\u2019m thinking about pushing my hands forward.\u201d<\/p>\n<\/blockquote>\n<h4 id=\"seated-side-lateral-dumbbell-raise\">Seated Side Lateral Dumbbell Raise\u00a0<\/h4>\n<p>He pushed on with lateral raises, focusing on strict form to light up his side delts.\u00a0<\/p>\n<h4 id=\"cable-incline-fly\">Cable Incline Fly\u00a0<\/h4>\n<p>He targeted pec fibers with the incline fly, which Lunsford credited for helping him achieve a more grainy look.\u00a0<\/p>\n<blockquote>\n<p style=\"text-align: center;\">\u201cCorn-fed, Indiana boy, grainy baby, and corny, how about that?\u201d <a href=\"https:\/\/www.youtube.com\/watch?v=gLR7f4knX6M\" target=\"_blank\" rel=\"nofollow noopener\">said<\/a> Lunsford.\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"chest-press-machine\">Chest Press Machine\u00a0<\/h4>\n<p>Next, Lunsford moved on to the chest press machine, prioritizing a tight squeeze.\u00a0<\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<h4 id=\"seated-overhead-triceps-extension-machine-ab-crunch-machine\">Seated Overhead Triceps Extension Machine + Ab Crunch Machine\u00a0<\/h4>\n<p>The Men\u2019s Open star capped off training with triceps work and the ab crunch machine as a finisher.\u00a0<\/p>\n<p>Lunsford is keeping training intensity high in the lead-up to his title defense. Having <a href=\"https:\/\/fitnessvolt.com\/derek-lunsford-250-lb-2026-mr-olympia-reacts-to-nick-walkers-tampa-win\/\">reached 250 pounds<\/a>, fans expect a bigger, better version of the reigning champ when he returns to the stage. Don\u2019t miss the 2026 Mr. Olympia from September 24-27 in Las Vegas, Nevada. <em>Fitness Volt<\/em> will have live coverage!\u00a0<\/p>\n<p><strong>RELATED:\u00a0<\/strong><a href=\"https:\/\/fitnessvolt.com\/king-kamali-on-nick-walker-vs-derek-lunsford-at-2026-mr-olympia\/\">King Kamali Predicts Nick Walker Will Be a \u2018Big Problem\u2019 for Derek Lunsford at 2026 Mr. Olympia<\/a><\/p>\n<h4 id=\"watch-the-full-video-from-the-derek-lunsford-youtube-channel-below\"><strong><em>Watch the full video from the Derek Lunsford YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n<p><div class=\"youtube-embed\" data-video_id=\"gLR7f4knX6M\"><iframe loading=\"lazy\" title=\"Full Shoulder Workout | 35 Days Until Mr Olympia Pre Judging\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/gLR7f4knX6M?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<hr\/>\n<aside class=\"fv-gnews-follow\" aria-label=\"Follow FitnessVolt\">\n<div class=\"fv-gnews-inner\">\n<p>\n                    <strong>Follow FitnessVolt<\/strong><br \/>\n                    <span>Breaking strength sports news, expert training guides, and competition coverage direct to your feed<\/span>\n                <\/p>\n<nav class=\"fv-gnews-social\" aria-label=\"FitnessVolt social media\">Also find us on <a href=\"https:\/\/www.facebook.com\/FitnessVolt\/\" rel=\"noopener\" target=\"_blank\">Facebook<\/a>, <a href=\"https:\/\/www.instagram.com\/fitnessvoltnetwork\/\" rel=\"noopener\" target=\"_blank\">Instagram<\/a>, <a href=\"https:\/\/twitter.com\/fitness_volt\" rel=\"noopener\" target=\"_blank\">X (Twitter)<\/a>, and <a href=\"https:\/\/www.youtube.com\/channel\/UCWHcXX6Zd8Kti_Uujn0E4Nw\/?sub_confirmation=1\" rel=\"noopener\" target=\"_blank\">YouTube<\/a><\/nav>\n<p class=\"fv-gnews-hint\">Tip: Signed in to Google? Tap Follow for instant updates.<\/p>\n<\/p><\/div>\n<\/aside>\n<aside class=\"bb-olympia-cta\">\n<p class=\"bb-olympia-cta__line\">The 2026 Olympia runs September 24-27, 2026 in Las Vegas, Nevada. See who has qualified in every division, and the reigning champions.<\/p>\n<p class=\"bb-olympia-cta__link\"><a href=\"https:\/\/fitnessvolt.com\/olympia\/2026\/\">2026 Olympia: date and qualified athletes \u2192<\/a><\/p>\n<\/aside>\n<\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/fitnessvolt.com\/derek-lunsford-shoulder-workout-5-weeks-2026-mr-olympia\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Make FitnessVolt a Preferred Source See more of our reporting across Google. 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 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":28161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[275,215],"tags":[],"class_list":["post-28160","post","type-post","status-publish","format-standard","has-post-thumbnail","category-derek-lunsford","category-mens-open-bodybuilding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Derek Lunsford Pushes Limits During Shoulder Workout 5 Weeks Out from the 2026 Mr. Olympia \u2013 Fitness Volt - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=28160\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Derek Lunsford Pushes Limits During Shoulder Workout 5 Weeks Out from the 2026 Mr. Olympia \u2013 Fitness Volt - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Make FitnessVolt a Preferred Source See more of our reporting across Google. 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. 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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 [&hellip;]","og_url":"https:\/\/worldbodybuildingnews.com\/?p=28160","og_site_name":"World Bodybuilding News","article_published_time":"2026-09-01T01:30:20+00:00","author":"Doug Murray","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Doug Murray","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/worldbodybuildingnews.com\/?p=28160#article","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=28160"},"author":{"name":"Doug Murray","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/f9973621e08008ea75b7556cc829b246"},"headline":"Derek Lunsford Pushes Limits During Shoulder Workout 5 Weeks Out from the 2026 Mr. Olympia \u2013 Fitness Volt","datePublished":"2026-09-01T01:30:20+00:00","mainEntityOfPage":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=28160"},"wordCount":619,"commentCount":0,"image":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=28160#primaryimage"},"thumbnailUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2026\/09\/Derek-Lunsford-1.jpg","articleSection":["Derek Lunsford","Men's Open Bodybuilding"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/worldbodybuildingnews.com\/?p=28160#respond"]}]},{"@type":"WebPage","@id":"https:\/\/worldbodybuildingnews.com\/?p=28160","url":"https:\/\/worldbodybuildingnews.com\/?p=28160","name":"Derek Lunsford Pushes Limits During Shoulder Workout 5 Weeks Out from the 2026 Mr. Olympia \u2013 Fitness Volt - 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