Strength training provides many benefits for teens, such as improving body composition, increasing strength and endurance needed for athletics and reducing the risk of developing chronic diseases later in life. Teens looking to increases their upper body strength through weight training should begin using basic exercises targeting each of the major muscles in the upper body.
Initial Precautions
It is essential that teenagers begin strength training programs slowly. Teenagers' bones, joints and tendons are still growing and developing, making them more prone to over-training, excess muscles soreness and injuries, notes KidsHealth.org. An experienced adult should supervise teens in the weight room until proper technique is acquired. A spotter should be used during any heavy lifts or when using free weights in order to prevent injuries.
Chest and Back Workout
The chest and back are antagonist, or opposing, muscle groups that can be trained together in the same workout. One benefit of training opposite muscle groups in the same workout is that you can perform a chest exercise set, then immediately after a perform a back exercise. This is known as a super set and can help to improve muscular endurance, notes the ExRx website. Teenagers should select a weight with which muscle failure is reached after 12 to 15 repetitions for two to three super sets of each exercise, resting 60 seconds between each super set. Perform exercises in the following order: dumbbell chest press/bent-over dumbbell row; pushups/pullups or assisted pullups; cable cross overs/lat pull-down.
Biceps and Triceps
Biceps and triceps are also antagonist muscles that can be used in a super set workout. Use a repetition range of 12 to 15 reps for two to three sets of the following exercises: curl bar biceps curl/triceps dips; dumbbell curl/triceps kickbacks; straight-bar cable curl/triceps cable press-down with the rope attachment.
Shoulders and Abs
Strength train the shoulders using a combination of compound exercises to target the entire shoulder area and with isolation exercises to strengthen the smaller sections of the deltoids. Begin with compound exercises such as military press or dumbbell shoulder press and perform three sets of eight to 12 repetitions. Then using a light dumbbell, perform two or three sets of 12 to 15 repetitions of front raises, lateral raises and bent-over lateral raises. Train abdominal muscles by performing leg lifts, reverse crunches and basic crunches for three sets of 15 reps each.
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