FEEL BETTR

SATURDAY MOTIVATION

EXERCISE OF THE DAY

3 TRICEP VARIATIONS 🔥

LIFT BETTR

3 UPPER CHEST WORKOUTS 💪

The upper pecs are key to building a solid, impressive chest.

If you’re aiming to develop a fuller, more defined upper chest, focusing on the right exercises is essential.

Here’s a few of my favorite movements to target your upper pecs with three powerful movements: the Dumbbell Incline Press, Low to High Cable Flyes, and Smith Machine Guillotine Press.

1. Dumbbell Incline Press
The incline press is a staple for upper chest development. Using dumbbells allows for a greater range of motion and better muscle activation. 

Step-by-Step Instructions:

1. Set the bench at a 30-45 degree incline.

2. Sit down with a dumbbell in each hand, resting them on your thighs.

3. Kick the dumbbells up to shoulder height as you lay back on the bench.

4. Position the dumbbells just outside your shoulders with palms facing forward.

5. Press the dumbbells upward until they meet above your chest.

6. Squeeze your chest at the top, then slowly lower the dumbbells back to the starting position.

7. Repeat for desired sets and reps.

Tip: Remain engaged with the bench during the entire movement, avoiding letting your butt come off the seat. 

2. Low to High Cable Flyes
This exercise emphasizes the upper pecs by following the natural muscle fiber direction.

Step-by-Step Instructions:

1. Set the pulleys on a cable machine to the lowest setting.

2. Grab a handle in each hand and take a small step forward to create tension.

3. With a slight bend in your elbows, start with your hands at hip height.

4. Pull the cables upward and together, finishing with your hands around chin height.

5. Squeeze your chest at the top for peak contraction.

6. Slowly return to the starting position.

7. Repeat for desired sets and reps.

Tip: Go lighter here and focus on form and the contraction.

3. Smith Machine Guillotine Press
This variation targets the upper chest more directly.

Step-by-Step Instructions:

1. Set the bench to a slight incline (15-30 degrees).

2. Position yourself under the Smith machine bar, ensuring it aligns with your upper chest or collarbone.

3. Grip the bar slightly wider than shoulder-width.

4. Unrack the bar and slowly lower it towards your upper chest/neck, keeping your elbows flared out.

5. Stop just above the chest without letting the bar touch.

6. Press the bar back to the starting position while squeezing your chest muscles.

7. Repeat for desired sets and reps.

Tip: You can use the barbell but if it’s your first time, stick with the smith machine. Choose a lighter weight that you can control for safety.

EAT BETTR

MASTERING MEAL PREP 📝

Meal prepping is one of the best strategies for eating healthier, saving time, and reducing food waste.

Yet, it can seem overwhelming if you’re used to cooking as needed. Here are four key tips to help you master meal prep and stay consistent with your healthy eating goals.

1. Cook in Bulk
Start by cooking large batches of your favorite healthy meals. Think big pots of soup, roasted vegetables, grilled chicken, or hearty grain bowls. Cooking in bulk not only saves time but also ensures you always have nutritious options ready. Plus, it's more cost-effective than preparing single meals every day.

2. Pre-Portion Your Meals
After cooking, divide your meals into individual portions. This makes it easy to grab a meal when you're in a rush and helps with portion control. Use clear containers so you can quickly see what’s inside. Label each with the date to keep track of freshness.

If you’re tracking your calories and macros, here’s some helpful uncooked to cooked conversions:

Rice: Weight triples when cooked

Pasta: Weight doubles when cooked

Meats: Weight reduces by 75% when cooked

3. Freeze for Later
If you’ve cooked more than you'll eat in the next 24 hours, freeze the extras. Freezing extends the shelf life of your meals and prevents food from going to waste. When you're ready to eat, just thaw and reheat. This is especially helpful for busy weeks when cooking isn’t an option.

Each night, place the food for the next day in the fridge to thaw overnight.

4. Don’t Shop Hungry
Before you even start meal prepping, be mindful of how you shop. Shopping while hungry can lead to impulse buys and less nutritious choices. Eat a small snack before hitting the grocery store and stick to a list to avoid unnecessary purchases. It’s a lot more difficult to stay on your meal prep if your pantry is stocked with donuts and pop tarts!

By following these tips, meal prepping becomes more manageable and effective. You'll have healthy, ready-to-eat meals on hand, making it easier to stick to your nutrition goals and avoid last-minute unhealthy options.

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