There is no question that weight training is beneficial for adults, but when it comes to teens, it may be questionable. According to the Mayo Clinic, teen weight-training workouts will increase muscular strength and endurance, prevent injury and enhance sports performance while helping to control blood pressure, cholesterol and body weight. Barbells are free weights that can be used for many different exercises benefiting the upper and lower body. Using barbells will help target specific upper-body muscle groups including your chest, back shoulders, biceps and triceps. All exercises should be performed by completing one to three sets of 12 to 15 repetitions.
Bench Press Workouts
The bench press is a compound exercise that works your chest, shoulder and tricep muscles. It can be performed in three different body positions to work all areas of your chest. Start with an inclined press, sitting on an inclined bench for the upper chest. Continue with a flat back press, lying on a flat bench for the middle chest. Add a declined bench press on a bench with your head lower than your hips to work the lower chest.
Back Workouts
The bent-over barbell row works your latissimus dorsi and rhomboid muscles of your back. They can be performed in two positions. First, place the bar on the floor horizontally in front of your body. Bend forward at the waist, extending your arms to the floor gripping the bar shoulder-width apart. While keeping your knees slightly bent and your back straight, lift and lower the bar towards your stomach. Next, place the bar on the floor between your legs with one end pushed against a corner. Stand near the other end and lift and lower the bar with both hands using the same movement as the first exercise.
Shoulder Workouts
Barbells can be used for shoulder workouts. The shoulder press targets your shoulders and triceps and can be performed seated or standing. The barbell can be placed in front or behind your head with your elbows bent and your palms facing forward. The weight is lifted and lowered up towards the ceiling. The upright row is performed in a standing position by pulling the bar in front of you with your arms extended down. Using an overhand grip, lift and lower the weight by bending your elbows and pulling the bar up to your chin and back down.
Arm Workouts
Barbells can be used to work your biceps and triceps--the front and back of your upper arm. Barbell curls can be performed standing or off of an inclined bench or preacher curl bench that keeps your upper arm stationary. Curls are performed by bending and extending your elbow while gripping a barbell.
Tricep extensions can be performed on a flat bench or an inclined bench with a barbell. The exercise is performed by bending and extending your elbows with your arms extended over your head.
References
- Mayo Clinic: Strength Training: OK for Kids?; Mayo Clinic Staff; 2010
- Teens Health: Strength Training
- Bodybuilding.com: Ultimate Chest Training: A Guide for Teenagers to Build a Huge Chest; Alex Curran; 2009
- Bodybuilding.com: Bent Over Two-Arm Long Bar Row
- Bodybuilding.com: Barbell Shoulder Press
- ACE Get Fit: Standing Barbell Curl
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