Every gym-goer wakes up once or twice a week with a bright smile, looking forward to the glorious chest day ahead. But the chest, although everyone's favorite part of training, can be easily damaged if the right exercises, in the right repetitions and the right technique, aren’t performed. According to Ms. Bijlal a renowned fitness trainer, teens can perform chest presses with dumbbells or a barbell. This exercise can then be progressed to inclined, declined or Swiss ball chest presses. The proper method to perform the exercises is as follows:

Step 1: Lie on the Bench 

Step 2: Feet must be kept hip-width apart

Step 3: Toes/ Knees in the same line of Hip 

Step 4: Hold dumbbells or a barbell straight over your chest and keep a firm grip while ensuring not to overextend your wrist 

Step 5: Extend your arms while lifting the weight all the way and stop 10 degree short of full elbow extension

Step 6: Bring down the weight while ensuing wrist and elbow are in the same line while lowering. Stop at 70 to 90 degrees of elbow flexion.

Step 7 : perform the same repetition 10 to 12 times

She further recommends exercises like dumbbell fly’s and cabled chest presses to diversify your training routine. In case, you do not have access to a gym Ms. Bijlal recommends performing knee push-ups while eventually progressing towardsstraight-legged push-ups or a variety of other variations.

Step 1: Kneel on an exercise mat or floor and bring your feet together behind you.  

Step 2: Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. 

Step 3: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your lower back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touches the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

Step 4: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your lower back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

While training chest, adequate warmup, training with a spotter, gradual progression, and following the given form are all important cautions a teen should take. According to Dr. Srividhya Iyer ( physiotherapist), any mistake can cause shoulder, wrist, and lower back pain. 

To reiterate, in order that your next chest day leaves you with a big self satisfied smile at the end of the day, it is important that training is done while following all necessary precautions and that exercises are executed with the proper form