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EXERCISE OF THE DAY

CHEST DAY WITH BANDS 🔥

LIFT BETTR

GROW YOUR CHEST WITHOUT BARBELLS 💪

Growing the upper chest can be one of the most frustrating challenges in strength training. Many lifters struggle to develop the clavicular head of the pectoral muscle, leading to an unbalanced chest appearance.

The go-to solution for most people is the incline bench press, but this comes with its own set of issues.

First, the incline press can put significant strain on the shoulders, increasing the risk of injury if performed incorrectly or with excessive weight.

Second, training on an incline bench without a spotter can be limiting—you either go too light for safety or risk failing the rep at the bottom, where it's hardest to recover.

Luckily, you don’t need a barbell to build an impressive upper chest. Here are three exercises that can help you grow your upper pecs safely and effectively.

1. Chest Dips (Lean-Forward Variation)

Chest dips, when done correctly, shift emphasis to the upper pecs while also improving overall pressing strength.

• Grip parallel bars and jump up, supporting your body weight with straight arms.
  

• Lean your torso forward about 30–45 degrees—this is key for targeting the chest over the triceps.
  

• Lower yourself until your shoulders dip just below your elbows.
  

• Push back up, focusing on squeezing your upper chest at the top.
  

• Perform 3–4 sets of 8–12 reps.

TIP: Use an assisted pull up machine if you can’t perform these with good form.

2. Low-to-High Cable Crossovers

This movement mimics the function of the upper chest—bringing the arms upward and inward.

• Set the cable pulleys at their lowest position and attach handles.
  

• Step forward slightly and maintain a slight forward lean.
  

• With palms facing forward, start with your hands low at your sides.
  

• Bring your hands up in an arcing motion until they meet at upper chest level.
  

• Squeeze at the top, then slowly lower back.
  

• Perform 3–4 sets of 12–15 reps.

3. Landmine Rainbows

A unique and effective exercise for developing the upper chest while improving shoulder stability.

• Secure a barbell in a landmine attachment or place it in a stable corner.
  

• Hold the end of the barbell with both hands at chest level.
  

• Press it slightly forward, then move it in a controlled arc from one side to the other.
  

• Engage the upper chest and avoid using momentum.
  

• Perform 3–4 sets of 10 reps per side.
  

Try these moves to torch your upper chest without worrying about grabbing a spotter or getting injured. Work them in at the beginning of your chest workout to really grow the upper chest and finally get that nice, round upper shelf to build that complete chest!

EAT BETTR

SHOULD I WATCH MY SALT INTAKE? 📝

When listening to someone lecture you on your diet, you’ve probably heard them call out sodium on a label. However, it often lacks context.

Why do you need sodium, how much is too much, and should you be tracking your intake?

Salt is essential for life, playing a crucial role in nerve function, muscle contraction, and maintaining fluid balance. For the average healthy person, moderate salt consumption is generally well-regulated by the body.

The kidneys efficiently filter excess sodium, ensuring that blood pressure and hydration levels remain stable.

Drinking adequate water further supports this process by helping flush out excess sodium.

However, while salt itself isn’t inherently harmful, excessive intake over time may still pose risks—even for healthy individuals.

Why Too Much Salt Can Still Be a Problem

1. Potential Blood Pressure Effects: Even if your blood pressure is normal now, chronic high salt intake can contribute to long-term vascular changes that increase hypertension risk as you age. So, it may not be an issue for you young guns, but everytime you may need to
   

2. Water Retention: While the kidneys can manage sodium balance, excessive intake may cause temporary bloating or water retention, which can affect athletic performance and overall comfort. So, if you eat a ton of salt one day, you can expect to wake up feeling a little puffier.
   

3. Taste Adaptation: Regularly consuming high amounts of salt may alter taste preferences, leading to increased cravings for salty, processed foods. Aim to control your salt intake and focus on less processed options when available.
   

How Much is Too Much?

The recommended daily intake of sodium is around 2,300 mg (about one teaspoon of salt), but many people consume far more, primarily from processed and restaurant foods. If you eat whole, minimally processed foods, drink plenty of water, and listen to your body’s signals, salt intake is unlikely to be a major concern.

Bottom Line

If you are healthy, active, and stay hydrated, moderate salt intake is not a major issue. However, mindful consumption can still support long-term health and prevent unnecessary risks!

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