Teen chest exercises are designed to help build muscle in the pectoral muscles as well as the core muscles. While parents are often concerned with the dangers of strength training and muscle building, the Mayo Clinic recommends teen strength training, if done correctly. Because teenagers are still developing, it is important for your kids to focus on muscle-building exercises that use their own body weight or light resistance to prevent damage to their muscles. Weight training can be performed using proper technique and a spotter for support.
Isometric Pushup
This exercise will strengthen your chest muscles as well as your arms and shoulders. Start in a basic pushup position with your hands flat on the ground and your body parallel to the floor. Bend at the elbows, lowering yourself halfway down to the floor. Hold this position for a count of 20 to 30 seconds before extending back to your original position. Repeat this isometric pushup exercise until you are fatigued.
Dumbbell Bench Press
Instead of using the additional weight of a barbell, performing a regular bench press with dumbbells is one way to reduce your risk of injury during your chest exercises. Lie on a bench with your back flat on the bench, with your knees bent and feet flat on the floor. Push both dumbbells up from your shoulders until your arms are fully extended and perpendicular to the ground. Slowly lower your arms back down and repeat until fatigued.
Dumbbell Flyes
This dumbbell exercise will strengthen your triceps as well as your chest muscles. Stand up straight with your knees slightly bent and a dumbbell in each hand. With your arms down at your sides, rotate your wrists so that the dumbbells are in front of your body and your palms are facing your legs. Lift both arms away from your body until they are at shoulder height. Slowly lower your arms back down and repeat until fatigued.
Plank Bridge
This isometric exercise will strengthen your stomach muscles as well as your chest. Lie on the ground with your chest flat and arms at your sides. Prop yourself up on your forearms, pushing your weight onto your toes and your forearms. From this position, tighten your core muscles and hold, keeping your body parallel to the ground for 30 seconds. Slowly return to a relaxed position and repeat this exercise until you are fatigued.
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