If you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
Step 1
Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy.
Step 2
Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
Step 3
Perform moderate-intensity cardio. Do these exercises for 20 to 30 minutes, three to four days per week. Go for a light jog outdoors, walk on the treadmill or ride a stationary bike.
Step 4
Eat healthy to support muscle growth. Consume foods like lean meats, poultry, low-fat dairy, eggs, fish, healthy fats and plenty of fruits and vegetables. Limit fried foods, processed products and sugary snacks that have very little nutritional value.
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