Programming guidelines
Guidelines for Teen Strength Training
l. Perform one to three sets of each strength exercise. |
Suggested Strength Exercises for Teenage Athletes | |
EXERCISE | TARGET MUSCLES |
Machine Leg Extensions | Quadriceps |
Machine Leg Curls | Hamstrings |
Machine Hip Adductions | Hip Adductors |
Machine Hip Abductions | Hip Abductors |
Barbell Squats or Machine Leg Presses | Quadriceps, Hamstrings, Gluteals |
Machine Chest Cross | Pectoralis Major |
Barbell or Machine Bench Press | Pectoralis Major, Anterior, Deltoids, Triceps |
Machine Pullover | Latissimus Dorsi |
Dumbbell Bent Row or Machine Pulldown | Latissimus Dorsi, Biceps |
Machine Lateral Raise | Deltoids |
Dumbbell or Machine Shoulder Press | Deltoids, Upper Trapezius, Triceps |
Dumbbell or Machine Arm Curl | Biceps |
Dumbbell or Machine Arm Extension | Triceps |
Bodyweight or Machine Trunk Curl | Rectus Abdominis |
Bodyweight or Machine Trunk Extension | Erector Spinae |
Machine Neck Flexion and Extension | Neck Flexors and Extensors |
Suggested Strength Exercises for Sedentary Teens |
EXERCISE | TARGET MUSCLES |
Machine Leg Curl | Hamstrings |
Machine Leg Press | Quadriceps, Hamstrings, Gluteals |
Machine Bench Press | Pectoralis Major, Anterior Deltoids, Triceps |
Machine Seated Row | Latissimus Dorsi, Rhomboids, Middle Trapezius, Biceps |
Machine Shoulder Press | Deltoids, Triceps |
Machine Arm Curl | Biceps |
Machine Triceps Press | Triceps, Pectoralis Major, Anterior Deltoids |
Machine Rotary Torso | External Obliques, Internal Obliques |
Machine Trunk Extension | Erector Spinae |
Machine Trunk Curl | Rectus Abdominis |
Machine Chin-Up | Latissimus Dorsi, Biceps |
Machine Bar-Dip | Pectoralis Major, Triceps, Anterior Deltoids |
Suggested Strength Exercises for Beginning Teens |
EXERCISE | TARGET MUSCLES |
Dumbbell and Barbell Squat | Quadriceps, Hamstrings, Gluteals |
Dumbbell and Barbell Bench Press | Pectoralis Major, Anterior Deltoids, Triceps |
Dumbbell and Barbell Incline Press | Pectoralis Major, Anterior Deltoids, Triceps |
Dumbbell Shoulder Press | Anterior Deltoids, Upper Trapezius, Triceps |
Pulley Pressdown | Triceps |
Dumbbell Bent Row | Latissimus Dorsi, Biceps |
Pulley Pulldown | Latissimus Dorsi, Biceps |
Pulley Seated Row | Latissimus Dorsi, Phomboids, Middle Trapezius, Biceps |
Dumbbell Arm Curl | Biceps |
Barbell Shoulder Shrug | Upper Trapezius, Neck Extensors |
Bodyweight and Roman Chair Trunk Curl | Rectus Abdominis |
Bodyweight and Roman Chair Trunk Extension | Erector Spinae |
Machine vs. Free-Weight Exercises for TeensWith respect to the force produced and effort required by the target muscles, there is almost no difference between most machine exercises and the corresponding free-weight exercises. For example, a machine bench press and a barbell bench press are both effective for stressing and stimulating the pectoralis major, anterior deltoid and triceps muscles. The machine bench press obviously places less emphasis on balance and control than the barbell bench press, which may be seen as an advantage or a disadvantage depending on your perspective. From a safety standpoint, the machine bench press eliminates the possibility of being pinned underneath a barbell; however, using a spotter also eliminates this risk.
When time is a factor, programs may favor weight-stack machines, as resistance changes require only reinsertion of a steel pin rather than loading or unloading plates. On the other side of the coin, machines are more expensive than free weights and clearly present a different feel than handling a barbell.
Machines may permit more targeted muscle training than free weights, especially with respect to leg exercises. For example, barbell squats productively work the quadriceps, hamstrings and gluteal muscles together but do not isolate any of these muscles individually. To address the quadriceps, hamstrings, hip adductor or hip abductor muscles specifically, the preferred exercises are machine leg extensions, leg curls, hip adductions and hip abductions, respectively. And while the barbell squat is a most basic and beneficial exercise for the leg, hip and trunk muscles, it may place undesirable compression forces on the spinal column of young teenagers with immature skeletal systems.
For these reasons, we recommend that inexperienced teenage trainees begin with standard machine exercises, and progress to appropriate free-weight exercises if they so desire. All strength exercises for teenagers should be selected with attention to safety and simplicity, with emphasis on proper performance rather than weight loads.
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