An active lifestyle with regular exercise helps maintain lean muscle tissue, control levels of body fat and strengthens the cardio-respiratory system. Pushups offer the 16 year old a convenient and inexpensive way to start an exercise program.
Definition
The primary muscles engaged when you do pushups are the chest, anterior deltoids and triceps. Secondary muscles engaged include the rear deltoids and rhomboids, which are part of the upper back muscles. Other muscles act to stabilize the body when you perform pushups. These are the abdominals, the lower back, gluteals and quadriceps.
Progression
Pushups require a degree of upper body strength and some 16 year olds may find them difficult to do. Start with knee pushups if you have difficulty in doing pushups. Keep your knees on the floor to relieve some of the strain on your arms and shoulders. Move on to full pushups once you can do three sets of 20 knee pushups.
Program
Do pushups as part of an overall workout program of body weight exercises. Other exercises should include crunches and planks for your abdominals and core muscles, free squats and lunges for your quadriceps and gluteals. Perform three sets of pushups. Do a minimum of 12 repetitions per set. Increase your repetitions as you get stronger. If your goal is to improve your muscle endurance and muscle tone, aim to do up to 30 repetitions per set. If your priority is increased strength and size, wear a weighted vest for added resistance once you can do three sets of 15 repetitions.
Intensity
On one day, perform 150 pushups in as few sets as possible. The next day, do 150 pushups throughout the day. How you do them is entirely up to you. Follow this program for 10 days, then rest for four days without doing any exercises that involve your chest, shoulders and triceps. Do this intense routine once every six months to boost your strength and ability to do more pushups.
Variations
Vary your hand and body position to emphasize different muscles. Keep your hands closer together and your arms tight to your sides to target your triceps. Use a wide hand placement to shift the emphasis to your chest. Elevate your legs on a bench or chair to target your upper chest.
Considerations
The number of pushups you do each day is a guide to your progression. To improve your strength and fitness, increase your workload consistently and do a few more pushups each time you workout. It is not necessary to do pushups everyday to benefit from your workout program. Unless you are on a short-term intense program for rapid strength gain, your body may benefit from rest days between workouts
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