Your 3 compound exercises

When it comes to weight lifting in general, there's always 3 exercises that you cannot stay away from. These 3 compound exercises are, in my opinion, the most useful hands down.

The 3 exercises are: The deadlift, the squat, and the bench press.

Let's start talking about deadlifting. Deadlifting might not seem useful to some because it mainly works your lower back. Alright fine, for some teens it's not THAT important. That's not all though, deadlifting works other parts of your body when done with proper form. To deadlift, you need to use your legs, because you have to squat down to bring the weight up. It's not by using your arms that you will carry the weight. It should be "DEAD" weight in your hands.

When I started deadlifting, I felt stronger the day after, and as weeks went by, I was already 1.5 times stronger than before I started deadlifting.

Squatting makes a huge difference. Mainly because it works your thighs, hips, and buttocks muscles. It also straighens the ligaments in your entire lower body. Squatting was also proven to raise testosterone levels. You can use different forms of squatting such as the back squat, the safe bar squat, the sissy squat, the hack squat, etc.

Now onto bench pressing. Why does everybody like bench pressing? Yes it does work your chest. It's the best exercises to work your pectoral muscles, but it also works other muscles. Such as your shoulders, even if you are pressing on a flat bench press, you still need to use your shoulders to push the weight up. Bench Pressing also helps you increase your strength in general.

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Front delts for teens

The front delts typically are not an area most trainers have trouble bringing up. After all, the front delts get hammered on incline presses. But that doesn't mean you should skip training them altogether. A great mass-building shoulder exercise that hits the front delts-not to mention the middle delts, and even the upper pecs-is the barbell shoulder press performed with the bar in front of your head. This is a great way to build up the delt/pec tie-ins.

* Alternatives Smith machine shoulder presses, machine shoulder presses

FRONT-OF-THE-PACK DELT WORKOUT

EXERCISE                  SETS    REPS

Barbell shoulder presses    4     6-10

Barbell upright rows        3     8-12

Dumbbell lateral raises     3     8-12

Rear delt raises            3    12-15

-Jim Stoppani, PhD

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