The pectoralis major and minor run across the front of the chest in the shape of a fan. Transforming these muscles from flat to round and defined can help boost your self-confidence levels as a teen. Being that the pecs are large muscles, you have to train them a certain way to achieve the best results. This takes patience and a disciplined workout regimen.
Step 1
Perform weight training exercises from multiple angles and with different movement patterns. Your goal is to target the upper, middle, lower and inner portion of the pecs. This will ensure that you achieve full development. Include exercises like incline presses, flat bench presses, decline presses and flies. Incline presses target the upper chest, flat bench presses hit the middle region, decline presses work the lower pecs and flies get the inner pecs.
Step 2
Use free weights for all your exercises. Free weights like dumbbells and barbells are not bound by cables or attachments. Using these instead of machines causes a higher amount of muscle fiber recruitment. This, in turn, can help you build a rounder chest more efficiently.
Step 3
Execute proper form with all of your exercises. Move through a full range of motion, do not use momentum and make sure to keep your body in good alignment. For barbell bench presses, lie faceup on a flat bench with your knees bent and feet flat on the floor. Grasp the bar with a wide grip and push it off the supports in a steady motion. Hold the bar directly above your body with your arms fully extended. Keep your abs tight and back pressed against the bench as you bend your elbows and lower the bar. Stop when the bar lightly touches your chest, then push it back up in a steady motion. Squeeze your pecs forcefully as you straighten your arms and repeat.
Step 4
Lift heavy weights to make the most progress. This is important for fully taxing your muscles. Aim for a resistance that you can only lift eight to 12 times with proper form, and do four or five sets. Have a spotter on hand for assistance if this makes you more comfortable.
Step 5
Rest your pectoral muscles. Training the pecs every day to make fast progress is counterproductive. Your muscles actually grow when they are being rested. Take two days off in between your workouts to be on the safe side. Make sure to get enough sleep as well. The Centers for Disease Control recommend that adolescents aged 10 to 17 get 8 1/2 to 9 1/2 hours of sleep a night. This will give you good energy levels with your workouts and further promote muscle recoveries.
