How To Start Clean Eating and Succeed 

What is Clean Eating?

Fist off Clean Eating is a lifestyle not really a diet. If you approach it this way you are setting yourself up for success from the start. Clean eating basics are about consuming healthy and nourishing food in its natural state or generally as close as possible.

If you want to be healthier, have more energy, and lose fat a Clean Eating approach is just what you need.

While eating clean you should avoid foods that are over processed, full of artificial preservatives and other chemicals. You’ll enjoy healthy amounts of animal protein, vegetables, some grains and delicious healthy fats.

If you are a beginner be patient with yourself and don’t think you’ll be limited on what you can eat. Instead think of all the new and healthy food you will be able to enjoy and nourish your body with.

You see one of the main reason why people suffer from health issue today such as heart disease, diabetes, obesity, auto-immune disease is because of the unhealthy foods we consume. And how did this all start you might be wondering?

Well big corporations saw huge profits in creating chemicals to treat our vegetable to last longer, our meats (animals) to get bigger to produce more product, while at the same time they were studying the addictive effects of artificial sweeteners and other preservatives on the human body...

They chose to use the chemicals that cause dependencies or create the most cravings, so as to keep you wanting more. Thanks to millions of dollars spent on advertising the Standard American Diet of fake foods has been ingrained in our mind and eyes as a normal way to eat. But what do your grandparents think?

Fifty-Sixty years ago your grandparents were eating truly natural and whole foods, what we today call Clean Eating. They took herbs when sick, drank plenty of clean water, and didn’t consume much sugar. So if granny could do it then, You can do it today. The only difference is you can take a pic of your meal and blast it on social media

How To Start Clean Eating and Succeed

1. Choose Organic

If financially possible and if you have access always chose organic. If that is tough then make sure to buy your animal proteins and The Dirty Dozen organic.

2. Hydrate - Daily Water Intake

You should aim to drink at least half your body weight (measured in pounds) in ounces. For example I weigh 175 lbs so I should aim to drink at least 87 ounces of water a day...

Slight more if you’re doing lots of exercise or hot yoga. Some of the best water to drink is Distilled or Reverse Osmosis Water. These two types of water are complete void of any chemicals, and actually of minerals too. But that’s a good thing.

We are not suppose to consume minerals with our water. Its a nice marketing scheme to say it is, but biologically its not the biz. Our kidneys filter all the fluids we intake while working to bring those fluids to a specific electrical charge. When we drink anything other than pure water (minus minerals and chemicals) our kidneys have to work extra hard to reduce that electrical charge. If this goes on for too long you get kidneys stones, and thicker blood which might attribute to heart disease. If you research most people that have suffered from a heart attack usually had renal (kidney) disease right before.

You might be wondering what about electrolytes??? It's ok to have some water with electrolytes after working out, but you shouldn’t be drinking it all the time. Also avoid all sodas or any concentrated juice (fresh juice is ok).

4. Eat 4 – 5 Meals a Day (No)

EAT 3 - 4 Meals A Day (Yes)

Studies show that eating smaller and more frequent meals only increases your metabolism by 1-2% in comparison to 3 meals a day.
I suggest eating 3 regular size meals with 1 snack if needed. Also try to only eat starches (rice, legumes, whole grains) with 1 or 2 meals. Make one meal predominantly protein, veggies and fat, same thing for your snack.

How to Shop For Healthy Food at Your
Grocery Store

The best option is always to shop around the perimeter of the store. This is where you’ll find the freshest food and produce. Usually the middle aisles are full of foods in boxes, cans, or jars. Which means they have been processed and are full of preservatives.

5. Avoid Processed Foods
and Chemicals

Also avoid any foods that contain white flour, white sugar, wheat, trans fats, Iodized salt, color additives, preservatives, high-fructose corn syrup, artificial sweeteners, msg and toxic binders.

Check out this great infographic made by the wonderful people at

Reduce Your Carbon Foot Print

Bring your own bags to the store or use the store’s paper bags. Really try and avoid plastic bags. If you need some motivation as to why you should avoid plastic like the plague please watch this video about a plastic island floating in the ocean the size of Texas... Also eat seasonal and local produce as much as you can, it will save you money and it helps our planet out.

Read The Labels - Because You Should Know What You Are Really Eating

Read the labels on your food to see what is really in there. If there are too many names that you can’t understand then don’t buy it, it is most likely filled with too many preservatives and additives. Also you should understand the bar codes on your produce.

For instance 4 Digit codes starting with 3 or 4 are conventionally grown, produce that starts with 5 Digit Code starting with 9 are Organically grown, the ones with a 5 Digit Code starting with 8 are Genetically Modified (You really want to stay away from these items). Check out the Non-GMO project site for reasons why you should avoid these genetically modified Frankenstein foods.

6. Clean Out Your Pantry

Best way to stop eating unhealthy food is to get it out of your house. So grab a box or garbage bag an toss out everything that is unhealthy. Instead of just throwing it out take it to a homeless shelter or find a homeless person that is in need.

How Many Calories To Eat

Everyone is different. But here is a little math equation most nutritionist use.
If you want to maintain your current weight eat 14 calories per pound of body weight.
If you want to lose weight eat 12 calories per pound of body weight.
And if you want to gain muscle or weight you want to eat about 17 calories per pound of body weight.

For example I weigh about 180lbs. If I want to lose weight I would multiply 12 x 180 = 2,160 calories. That’s the calorie range I would have to be in to drop some weight.

But to do it the healthy way I would first multiply 14 x 180 = 2,520 calories. I would use this as my starting base and reduce calories at about 200 calories every two weeks. This is the healthiest way so that you don’t shock your body. Plus when you lose weight at a slower rate you keep it off a lot longer.

Clean Eating Grocery list

Proteins: Always choose organic Beef, Lamb, Pork, Chicken, Fish, Bison, Deer, and anything other creature that you think you’ll enjoy.

Carbs: Sweet Potatoes enjoy daily. Plus legumes and grains (I would limit these to a few times a week). Also I would highly recommend you avoid Wheat.

side note: With the whole gluten craze happening now you might be wondering, What is Gluten? To give you an extremely simple answer, it is a protein within Wheat that is highly un-digestible to us humans and causes havoc to our intestinal lining and immune system.

Vegetables and Fruits: Always choose organic. If your goal is to lose weight stick with only eating fruits such as berries and melons.

Healthy Fats: Olive oil, coconut oil, different nut oils, raw butter, and ghee. Avoid Canola oil and palm oil (it's bad for your health and bad for the environment)

Nuts and seeds: All nuts and seeds. Eat sunflower and peanuts sparingly (they are high in omega 6 - which in high amounts causes inflammation).

Spices: All natural spices, herbs and Sea Salt.

I’ve spent over 15 year eating clean and some of the best ways I’ve found to keep me on track and successful on my health journey is planning, having support and making things easy and attainable.

Give yourself small weekly goals and celebrate those wins. And remember that everyday is a new day and chance to start again. But also know that it takes 40 days to break a habit, so be patient with yourself. Here are some more tips to ensure your success.

Simple Meal Planning

Set some time aside to plan your week ahead and create a meal plan. Pick two or three days to cook and prep enough food for the week. Separate your meals into containers and take them with you if you have to.

Plant Based Meals

I know I have mentioned animal protein a few times in here, but you can also succeed on a Clean Eating Plant based diet. Make sure to get enough protein with hemp seeds or other veggie supplements also beware that you are getting your required amount of B12, Calcium, Iron and Zinc. Check out this site herefor more info on how to properly supplement on a vegetarian diet.

Find or Create a Supportive Community
What helped me stay healthy for so many years was the community that I had around me, not all but the majority were really supportive of clean eating. Plan weekly or bi-weekly potlucks or gatherings. This way you get some support as well as getting to share and try lots of delicious and healthy food. Check out or search for some local facebook groups in your city.

Clean Eating Easy Healthy Recipes
Starting a a new way of eating is exciting and you might be ready to step up your kitchen game, but I highly suggest starting off with easy healthy recipes.

It might even seem a bit boring at first but your goal for the first few weeks should be about efficiency and simplicity. The one item I would suggest you get if you don’t already have one is some sort of blender. The Nutribullet is a great choice, it's powerful yet compact enough to not take up too much space in your kitchen.

Here is a sample of the recipes in the guide:

Breakfast: Mexi Eggs scramble and veggies

Lunch: Chicken Salad with Sweet Potatoes

Dinner: Burger Dee Lite with brown rice and veggies

Snacks or Smoothies:

Warrior Shake

Berry-licious Smoothie


To succeed in a Clean Eating lifestyle, you need to be willing to have a total mind shift. You have to be willing to look at all aspects in your life and notice how they affect your health.

Then you have to seek out healthier alternatives to foods and products you are currently using. Remember as a society we didn’t always eat this way (processed foods, high amounts of sugars, chemical additives).

In today’s world much of the health issues (auto-immune disease, heart disease, diabetes & obesity) comes from the toxic food we are eating. If you had the interest and courage to read this far I know you are on the right path to better health.

Fix Uneven Glutes: 9 Minute Workout For Glute Imbalances

If one of your glutes is smaller than the other, today is your lucky day!
You can fix uneven glutes if you modify the workout routine just a bit.

REMODEL Your Glutes (Bigger & Rounder) in 9 Minutes | Best Exercises For Glutes

One thing a lot of people don't know is that every person on this planet has uneven glutes. The issue is that for some persons, it's a lot more noticeable.
Most of the time it's as a result of glute imbalance.
Which simply means one glute is a lot weaker than the other.
That's why we created a 9-minute finisher workout you can use to fix this issue.

Note: A video will be provided below demonstrating every exercise in this routine.

The Uneven Glutes Workout Overview
Okay, for this routine it's going to combine five different glute workouts.
But it's not going to be your typical butt workout session.

Some of the exercises will only target the weaker glute, helping it to catch-up in strength and size of the larger glute.

To get the best results possible, I would highly suggest getting a 25 or 35 lb dumbbell. This extra resistance will challenge the weaker glute even more.

Remember, you grow glutes by challenging them with extra weight or resistance.
You will get the best results doing this AFTER your main butt workout session.
Before we proceed, there's one thing I should point out.

When you're doing any of these exercises, make sure to maintain proper form and go at a slower pace.

Rushing through the exercises won't do anything for your glutes.
You just end up wasting your time and energy.
Make sure to squeeze your glutes on every rep and go at a controlled pace in which you feel the tension in your glutes.

Okay, it's time to break down each exercise so that you're performing them correctly.

1. Unilateral Pillow Squeeze

Kicking off this routine is a glute activator that will help to wake up your glutes.
This will help strengthen the weaker glute because of the extended time under tension.
For this exercise you will need a pillow to put in between your ankles as shown in the image below.
How to do it

Lie down on your belly as shown in the image above with legs bent backwards holding a pillow between both ankles.You're going to squeeze the pillow as hard as possible, as if you want the ankles to touch.Hold that position for the recommended amount of time, rest and repeat.

2. Side-lying Hip Abduction

You'll be hitting the weaker glute from a deep angle vertically, stimulating it for growth.
This workout can be done on the edge of your bed or a bench.
However, if you have an exercise ball you can add it to this routine but it's not necessary.
How to do it

Get into position A as shown in the image above on a chair, bench or edge of a bed with your right leg bent in front and left leg straightened hanging downwards.Make sure your left leg is hanging below parallel, it should be low as possible, feeling a stretch in the glute.Now slowly lift your left leg into position B for one second then return to position A.Do the required amount of reps for the smaller glute only.

3. Dumbbell Romanian Deadlift

This is a classic lower body exercise that does a good job at engaging your glutes.
Get a 25 or 35 lb dumbbell for this exercise.

If you don't have any dumbbell, use something heavy enough that will provide extra resistance.

How to do it

Start in position A as shown in the image above holding the dumbbell between both legs with upper body bent “almost” at parallel.Slowly raise your upper body into position B and squeeze your glutes for at least 2 to 3 seconds.After that return to the starting position and repeat the required amount of reps.

4. Single Leg Deadlift

Another exercise that will help to target the weaker glute only.
For this exercise use a 25 or 35 pound dumbbell.

Again, it's VERY important that you go at a slow and controlled pace. This maximizes the amount of tension the weaker glute goes under.

How to do it

Stand on your left leg as shown in position A with your right leg bent hovering over the ground, left hand holding the dumbbell while the right-hand is supported on the wall.Slowly lower the dumbbell as if you want it to touch your left toe, kicking back your right leg until it's parallel to the ground.Hold that position from 1 to 2 seconds then return to starting point and repeat.This should be done on the weaker glute only.

5. Dumbbell Goblet Squat

A powerful compound exercise that will recruit every single muscle in your lower body.
Even though the goal of this routine is to work the weaker glute, some form of compound movement has to be involved.

This helps the weaker glute to become better engaged A.K.A. becoming a good team player. 
Whatever item you choose for this exercise whether it's a dumbbell or some item around the house, make sure it's heavy enough to challenge your lower body.

How to do it

Get into a wide stance holding the dumbbell up to your chest with both hands as shown in position A.Slowly lower your upper body until your thighs are below parallel.Hold that position for 1 to 2 seconds, return to position A and repeat.

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Start Eating These 26 Foods The Moment You Notice Your Vision Getting Worse

Vitamin A is indispensable for a sound vision, and its upgraded levels in the body counteract dry eyes, eye aggravations, and evening time visual impairment.

This vitamin is likewise useful in the treatment of some other medical problems. The prescribed day by day admission of this vitamin for grown-ups is 5000 IU.

Today, we will uncover 26 nourishments abundant in vitamin A, whose utilization will enable you to expand its levels in the body and in this way enhance your eyesight:

1. Tomatoes

Tomatoes are abundant in vitamins and minerals, and low in calories. In particular, one medium tomato provides the body with 20% of every day Vitamin A. Also, tomatoes are an incredible wellspring of Vitamin C and lycopene.

Serving Size (1 medium), 22 calories, 1025 IU of Vitamin A (20% DV).

2. Cantaloupe

Melon is rich in vitamins and supplements, yet low in fat and calories. Just a single wedge gives 120% of the prescribed day by day measure of Vitamin A.

Serving Size (1 wedge, or 1/8 medium melon), 23 calories, 5986 IU of Vitamin A (120% DV).

3. Beef Liver

This liver is a rich wellspring of Vitamins C and A, and an extraordinary cure on account of pallor. A 100-gram serving of it has 300% of the day by day needs of Vitamin A.

Serving Size (100 grams), 135 calories, 16898 IU of Vitamin A (338% DV).

4. Iceberg Lettuce

The lighter green Iceberg lettuce assortment is stacked with Vitamin A, and a measure of Iceberg lettuce has just 10 calories, so it is an incredible, solid, and top notch feast, which will give various supplements.

Serving Size (1 glass destroyed), 10 calories, 361 IU of Vitamin A (7% DV).

5. Peaches

Peaches are exceedingly nutritious organic products, and a rich wellspring of potassium, press, magnesium, Vitamin C, calcium, and phosphorus. Additionally, a medium-sized peach has 10% of the sum the normal individual needs day by day.

Serving Size (1 medium), 59 calories, 489 IU of Vitamin A (10% DV).

6. Sweet Potatoes

Sweet potatoes are loaded with supplements and have a flavorful taste. A medium sweet potato provides 438% of the normal grown-up’s Vitamin A requirements for the day, and contains just 103 calories.

Serving Size (1 medium), 103 calories, 21909 IU of Vitamin A (438% DV).

7. Red Bell Peppers

The delectable and adaptable red peppers are loaded with vitamin A, C, and lycopene.

Serving Size (1 medium), 37 calories, 3726 IU of Vitamin A (75% DV).

8. Cod Liver Oil

Cod liver oil can be devoured in two structures, both fluid and container frame, and is stacked with Vitamin D, Vitamin A, and omega 3 unsaturated fats.

Serving Size (1 tablespoon), 126 calories, 14000 IU of Vitamin A (280% DV).

9. Turkey Liver

Turkey liver is stacked with vitamins and minerals. A 100-gram turkey liver gives 1507% of the prescribed every day estimation of Vitamin A.

Serving Size (100 grams), 273 calories, 75333 IU of Vitamin A (1507% DV).

10. Mangoes

These sweet, delicious natural products are exceptionally nutritious, and a container gives 36% of the every day prescribed measure of Vitamin A.

Serving Size (1 glass cut), 107 calories, 1785 IU of Vitamin A (36% DV).

11. Spinach

Spinach is an extraordinarily sound sustenance, and a rich wellspring of vitamin A, C, K, iron, calcium, and manganese. A one-container serving of spinach gives 49% of the every day prescribed esteem.

Serving Size (1 glass), 8 calories, 2464 IU of Vitamin A (49% DV).

12. Turnip Greens

Verdant greens are rich in supplements however low in calories. Turnip greens are a phenomenal wellspring of vitamin A.

Serving Size (1 glass slashed), 18 calories, 6373 IU of Vitamin A (127% DV).

13. Fortified Oatmeal

A lot of grains and dairy items are rich in basic vitamins, similar to vitamins An and D. A container serving of various brands of strengthened cereal give more than 29% of the every day need of this vitamin.

Serving Size (1 glass cooked), 159 calories, 1453 IU of Vitamin A (29% DV).

14. Whole Milk

The rich flavor and various supplements make whole milk or skim milk an awesome, solid option. It is abundant in Vitamins D and A, protein, calcium, and magnesium.

Serving Size (1 container), 146 calories, 395 IU of Vitamin A (8% DV).

15. Carrots

Carrots are stacked with vitamin A, and one medium carrot represents over 200% of the every day Vitamin A requirements. Carrots are likewise high in fiber, magnesium, and Vitamins C, K, and B.

Serving Size (1 medium), 25 calories, 10191 IU of Vitamin A (204% DV).

16. Butternut Squash

Butternut squash is abundant in beta carotene, which is transformed into Vitamin A in the body. A one-glass serving of butternut squash blocks has over 400% of the day by day prescribed estimation of Vitamin A. It is additionally stacked with potassium, fiber, and Vitamin C.

Serving Size (1 container solid shapes), 82 calories, 22868 IU of Vitamin A (457% DV).

17. Dried Basil

100 grams of dried basil gives 15% of the every day prescribed estimation of Vitamin A.

Serving Size (100 grams), 251 calories, 744 IU of Vitamin A (15% DV).

18. Paprika

Paprika is a well known zest in the Indian, South American, and Spanish food, and a tablespoon of it offers 69% of the prescribed every day measure of Vitamin A. In addition, it is likewise abundant in potassium, calcium, and vitamin C.

Serving Size (1 tablespoon), 20 calories, 3448 IU of Vitamin A (69% DV).

19. Dandelion Greens

Dandelion greens are loaded with cell reinforcements, iodine, and calcium, and low in calories. Besides, a measure of these greens has 100% of the day by day suggested esteem.

Serving Size (1 glass), 25 calories, 5589 IU of Vitamin A (112% DV).

20. Kale

This great and supplement rich vegetable lifts wellbeing from numerous points of view, and it is a decent decision to get the suggested measure of Vitamin A for the day. A one-container serving gives 200% of what the normal individual needs.

Serving Size (1 container), 34 calories, 10302 IU of Vitamin A (206% DV).

21. Red Pepper

A tablespoon of red pepper gives 42% of the day by day prescribed measure of Vitamin A.

Serving Size (1 tablespoon), 16 calories, 2081 IU of Vitamin A (42% DV.

22. Peas

One serving of peas (a large portion of a container) has 134% of the prescribed measure of Vitamin A and has just 62 calories. Besides, it is rich in vitamins B, C, and K.

Serving Size (1/2 container), 62 calories, 1680 IU of Vitamin A (134% DV).

23. Mustard Greens

A measure of cleaved mustard green gives 118% of the day by day prescribed estimation of Vitamin A, and they are additionally a rich wellspring of fiber, Vitamin E, folate, calcium, protein, Vitamin C, and manganese.

Serving Size (1 container slashed), 15 calories, 5880 IU of Vitamin A (118% DV).

24. Dried Apricots

Dried organic products are dependably an awesome wellspring of cancer prevention agents, supplements, and vitality. Dried apricots are abundant in vitamin A, as a glass contains 94% of the every day suggested estimation of Vitamin A.

Serving Size (1 glass parts), 313 calories, 4685 IU of Vitamin A (94% DV).

25. Dried Marjoram

Dried marjoram is one of the wealthiest home grown wellsprings of vitamin A, as a 100-gram serving gives 161% of the prescribed every day Vitamin A.

Serving Size (100 grams), 271 calories, 8068 IU of Vitamin A (161% DV).

26. Papaya

The tropical papaya organic product is vitamin A, cancer prevention agents, minerals, different vitamins, and chemicals. A little papaya can supply the body with 29% of the day by day suggested esteem.

Serving Size (1 little), 59 calories ,1444 IU of Vitamin A (29% DV).

Vitamin A is significant for the strength of our skin, the insusceptible framework, and the best possible advancement, working, and support of the eyes.

Best of all, you can streamline its levels by expending different vegetables, organic products, fish, dairy, and meat, and in this way make the most of its various medical advantages.

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All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this website and the information contained herein does not create a doctor-patient relationship. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.


Unfortunately, diabetes is one of the most common health problems these days and is caused b the inability of the body to produce sufficient amount of insulin in order to maintain the balance of blood glucose levels.

Therefore, diabetics have increased glucose levels in the blood since their pancreas cannot produce enough insulin.

Still, the conventional medicine has not found an official diabetes cure, but there are many treatments which help the patient control the condition and thus lead a normal life.

Insulin normalizes the blood sugar levels, but before you start this treatment, we advise that you try the following natural remedy.

Also, if you are already using insulin, reduce the amount and thus stimulate the function of the pancreas.

The following natural recipe will eliminate the excess fluid from the body and normalize the levels of sugar in the blood.


One leek with roots
2 fresh okras
2 liters bottle of mineral water
Method of preparation:

Initially, wash the leek well, together with its roots.

Then, pour around 2 ounces of the bottle with mineral water, place the leek.

Cut the ends of two fresh okras, and place them in the bottle with mineral water and leave it to stay thus for 24 hours.


You should drink this remedy instead of water the following day, and when you finish it, you can prepare a new dosage.



The incaseumissed website is for informational and recreational purposes only! Do not consider our health or medical advice as a professional.

We are NOT medically trained and only relay information we receive concerning supplements from our readers.

Do not let our information cloud your judgment when seeking medical help or treatment from a doctor or trained professional.

The 5 Best Upper Body Exercises That You Are Not Doing!

While there are a number of great upper body exercises out there that will surely help you reach your goals, such as:

Dips, bench presses, pull-ups, push-ups, dumbbell rows, overhead press, etc.

However, there is also a number of powerful exercisesthat can help you just as much, or more, that you won’t see being done at the gym as often (if at all) as the mainstream exercises.

These often overlooked exercises will help you sculpt your upper body and build the results you crave.

I think that all of you will agree with me when I say:

We all want a toned upper body section.

And it’s completely logical when you think about it – the upper body is where the majority of our aesthetic appeal comes from.

The shredded abs, the strong arms and shoulders, the impressive pecs, and of course the big back. They are all apart of the upper body.

Obviously, that doesn’t mean that the lower body is less important or that it should be neglected, but it simply explains why the majority of fitness enthusiasts strive to achieve perfection when it comes to their upper region.

Clearly, genetics play an important role in all of this. Some people are simply gifted, while others… not so much.

Does this necessarily mean that you’re stuck with an underdeveloped upper body for the rest of your life? Obviously no!

You just have to put in a little bit more effort.

5 Best Upper Body ExercisesThat You’re Not Doing!

To help you add more variety to your workout plan and make sure that you maximize your muscle growth potential.

1. The Landmine Press

Staggered stance (standard form) of the landmine press.  

There is a reason why the landmine press is first in our list of upper body exercises.

This often overlooked exercise is a great way to train your shoulders.

And due to its high variability it can also allow you to successfully integrate other muscle groups in the equation such as your abs, legs, triceps and upper-chest area.

What this means is that you can easily turn this exercise into an explosive compound-calorie-burning furnace. Or depending on your fitness goals you can alter the stance of the exercise so that you are applying more stress to other targeted muscle groups.

Also, you are more likely to have fun and enjoy the exercise as you can easily change things up.

Another very important benefit is that because of its incline overhead angle the exercise is shoulder-friendly and will cause less harm than most mainstream ones.

The main disadvantage, however is that in order to properly perform the landmine press you require a certain set of equipment (called a landmine station).One that if not available at your gym will pretty much make it impossible for you to include this exercise in your arsenal.

It would be wise for me to say – Do NOT attempt to mimic the equipment of the landmine press like putting it against a wall or corner as you may end up hurting yourself.

I am speaking from personal experience here! So accessibility may be an issue.

However, if you are brave enough and want to do the exercise regardless of the lack of equipment do it right . Wrap a towel around the end of the barbell and wedge it into a corner on the floor.

Again, I strongly do NOT recommend you do that as the barbell might slip.

How to do it: Before I explain the intricate nature of the exercise it would be important to mention that I am focusing on its classic stance – the staggered stance.

I strongly recommend you check out Nick Tumminello’s “Ultimate guide to landmine presses“where he comprehensively explains how to successfully perform all 7 different stances of the exercise!

Anyway, let’s continue:

Place one end of the barbell in a landmine holder/station. Hold the other end of the barbell in your hand at your shoulder with your mirrored foot forward – if you’re using your right hand put your left foot forward.

This is your starting position.

Press the barbell forward until your arm is almost straight – keep in mind that you don’t want your elbows to be fully locked out as that puts unnecessary tension on your elbow joints and takes away the muscle tension from your triceps and shoulder.

Rinse and repeat.

2. Elbow-out triceps extension

Men’s Health fitness director BJ Gaddour doing the Elbow’s Out Triceps Extension. 

I remember first seeing this upper body exercise in one of Mike O’ Hearn’s videos where he was claiming that it’s one of the best ones out there to train your triceps.

I was really confused at first as the exercise seemed quite… strange.

As soon as I started doing it at the gym did I learn what was so special about it.

It works the same way and has the same effect on your triceps as your traditional triceps extensions – such as skull crushers.

However it is a lot easier on your elbow joints.

Mike O’Hearn also claims that this exercise puts a different type of tension on the elbows which allows them to strengthen over time.

That being said this upper body exercise has what is known as a trickle-down effect – meaning that its benefits will be advantageous for other exercises such as the bench press, or at least that’s what Mr. O’Hearn claims.

Another person who also advocates this notion is Men’s Health fitness director BJ Gaddour who claims that this exercise will help you improve your bench, using the words of Dave Tate who is a well known power lifter. Interesting fact is that Dave Tate apparently has popularized this exercise which is why the Elbow out triceps extension is also known as the Tate Press.

According to Mike, it also trains the one part of the triceps that we all seem to neglect – the lower head (medial head) which stretches along the elbow joint, which is also correlated with improved elbow strength.

How to do it: Lie on a flat or incline bench holding dumbbells that are resting vertically on your chest. Your palms have to be facing away from your face and your elbows flared out.

This is your starting position.

Begin extending your arms just as you would with a regular triceps extension exercise, without moving your shoulders. In other words, try and move just the elbow joint to extend the arm and move the weight.

Similarly to the landmine press – extend your arm to the point where it’s almost straight. Do not lock your arms out as you would be putting a lot of necessary tension on your elbow joints and removing the stress away from the triceps muscle.

Can you build muscle and lose body fat at the same time? With the right…

3. Weighted Plate Chest Squeeze (Svend Press)Craig Capurso doing the Svend Press. 

I am pretty sure you have never heard of the Svend press, have you?

This is probably one of my top favorite upper body exercises.

It’s so simple and at the same time leaves you struggling to finish off your last set of repetitions. It’s a great exercise that really puts a lot of tension on your shoulders and don’t even get me started on your chest muscles – to which it applies constant isolated tension.

You can really feel the burn afterwards. You know?

Most importantly it works on the one part of the chest that we most often leave abounded – the inner pecs.

That stunning muscle definition and muscle-fiber separation is not going to just magically appear on your body. You have to work for it and this is one of the best upper body exercises that will help you.

How to do it: While standing up or sitting down grab a weighted plate with which you feel most comfortable doing anywhere from 8 to 12 repetitions. Grab the plate with your palms pointing towards each other and your elbows slightly flared outwards.

This is your starting position.

Extend the weighted plate outward – pushing it away from your chest while at the same time squeezing the plate as hard as possible with your chest to ensure that you don’t drop it.

It’s exactly that squeeze that will make this exercise a pain in the ass – but definitely worth it.

Worth noting is that there are two main ways you can do the Svend Press:

Standing up (the way that we describe) and lying down. The main difference is that by lying flat on your back and pressing the plate you isolate the chest even more but you remove some of the tension from your shoulders.

At the end of the day, it comes down to your own personal preference – whether you want to isolate the chest more or you want to compound the exercise.

Also, keep in mind that this upper body exercise has been regarded as one of the most effective chest-building exercises by Muscle and Strength magazine.

So it’s really worth considering.

4. The Windmill (Plate/Kettlebell)

From all of the upper body exercises on the list this one is probably one of the hardest.

The best part about it is that it can serve as a hybrid exercise – i.e it’s beneficial as it’s really going to help you develop your upper-body’s muscularity while at the same time, due to it’s high intensity nature, will help you boost your caloric burn and ultimately burn more body fat.

The main target of the exercise is your shoulders and traps, but it also targets your chest, forearms and your lats to some degree.

Whether you want to do it with a weighted plate or a kettlebell is honestly up to you – whichever is more comfortable for your grip.

I’ve even tried using a dumbbell and it worked fine.

How to do it: Grab a weighted plate or Kettlebell at a comfortable weight. Stand in a position where your legs are slightly wider than shoulder width (for stability) holding the weight in front of your abdomen. This is your starting position.

Start making circular motion with the weight clockwise or counterclockwise (doesn’t matter – you can even change it up as you’re going to add more variety).

What you can also try out is once your reach the level of your head you hold the weight there for one second before you continue with the circular motion to add some extra tension to your shoulders.

5. The Man Maker

In case you were wondering – Yes, that is the real name of the exercise.

There is a good reason why this exercise is called the“Man Maker” – it’s hard, it’s explosive and most importantly it’s going to help you develop your upper region.

Similarly to the Windmill exercise – the Man Maker can help you burn some extra body fat while helping you boost muscle growth.

Furthermore, due to it’s explosive and compound nature it can potentially boost testosterone production which will come in handy when trying to grow bigger and stronger.

The Man Maker also targets a variety of muscle groups simultaneously – your middle back, your lats, your shoulders, abs and even your quads and glutes.

It’s also pretty fun to do, which is why it’s one my favorite upper body exercises.

How to do it: Place two dumbbells on the ground in front of you sitting parallel to each other. Squat down and grab the dumbbells. This is your starting position.

Initiate by kicking your feet back as you enter a push-up position holding on to the dumbbells but instead of going down to the floor you are going to bring up the dumbbells up as if you are doing a dumbbell row for each side.

Hop your feet forward to your starting position and rise up cleaning the weights and bringing them to shoulder level. Hop a second time as you descend to a squat and explosively rise up and finally raise the weights overhead to a full arm extension.

Rinse and repeat.

This exercise is going to leave you exhausted and sore after just a few repetitions, which is what makes it so great!

If this tutorial was not good enough I suggest you hop on over to and check out the short video they have explaining everything step by step.


There you guys have it!

As I already mentioned in the introduction – there is a great number of upper body exercises that we’re all doing when at the gym in attempt to develop the physique of our dreams.

However there are also the unspoken heroes – the few exercises that can help us reach our end-goal but are instead left in the shadow of the mainstream exercises such as the bench press or pull-ups.

Use this list to add some variety to your workout so that you can target your muscles from different angles and ultimately boost muscle growth, and to make things more fun when at the gym and feel less like a chore.

Tell me what you think

In the comments bellow let me know what you think about the upper body exercises on the list. Do you like them, do you hate them?

Or even better, are there any other exercises that you believe would do a much better job?

Let me know!

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