Simple Exercises For A Teenager To Work On The Pecs

Several simple strength training exercises can help teenagers to tone and strengthen the chest muscles, also known as the pectoralis major and minor. According to KidsHealth.org's website, teenagers should refrain from bodybuilding activities and power lifting because their bones and muscles are not fully developed. Exercises with body weight, free weights and resistance bands help teens build their pecs in a safe way while increasing bone density and improving upper body strength.

Push Ups

Push ups challenge the pecs while building strength in the shoulders, triceps and core muscles. Lie prone on a mat, legs next to each other and hands resting on the mat, an inch wider than your shoulders. Tighten your abdominal muscles and lift onto your hands and toes. Maintain a slight bend in your elbows and align your shoulders directly above your wrists to prevent injury during this exercise. Adjust your positioning until your shoulders, lower back, hips and knees form a straight line with each other. Bending your elbows and flaring them out to your sides, lower your chest and body toward the ground, stopping when your pecs are two inches away from the floor. Push up to straight and repeat until you complete 15 repetitions.

Chest Press

The chest press builds the pectoralis major while strengthening the anterior deltoids, located on the front of your shoulders. Start with a low weight and master your form before challenging your pecs with heavier weights. Asking a workout buddy or someone at the gym to spot you while doing a chest press may prevent you from dropping the weight on yourself. Lie supine on a bench, holding one weight in each hand. Bend your arms and lift your elbows by your sides, parallel to the floor, positioning your wrists directly above your elbows. Turning your knuckles toward the ceiling protects your wrists during this exercise. Push the weights above your chest, stopping before your completely straighten your elbows. Lower to the start position and repeat until you complete 15 repetitions.

Chest Flyes

Chest flyes build strength in the pecs. Attach the resistance band to the door, hold a handle in each hand, then turn your body and face the opposite direction. Walk 3 feet away from the attachment. After building foundational strength, increase the amount of distance between yourself and the door attachment to make the exercise more difficult. Bend your knees slightly, straighten your back and tighten your abdominal muscles. Lift your elbows to your sides, parallel to the ground and align your wrist directly in front of your elbows. Turning your palms toward one another, slowly push the handles forward and in front of your chest, stopping right before they make contact with each other. Return to the start position and repeat until you complete 15 repetitions.