(adsbygoogle = window.adsbygoogle || []).push({}); Guys, I was wondering if any of you guys have any tips on how to build upper body strength for a teen.

I am 14 years old (15 in october) about 6 foot tall im not fat I just want to try and build some upper body strength.

Obvious answers are push ups, pull ups (can not do in my house nothing to do it on), possibly sit ups?

Any help would be much appreciated.

Trying to build muscle in just your triceps and biceps is kind of stupid because your going to have big arms and the rest of your body is going to look out of proportion. Doing any more reps at about 12 is going for endurance more than building muscle. You can easily over train your biceps and triceps because you're working then out everyday and they are a small muscle group, so be carefull.

Check this guys videos out You must login or register to view this content.heres alot of different workouts on there and most are effective.

This is the one for teens:
As you are are 6 ft I'd say you can go much further with the others as your body has developed alot.

If you want a pretty good home workout with like no equipment try this


All you need is a couple towels, this is the one i use

Kane order some free protein shake samples, get some 20-50kg weights and a bench press bar. It was embarrasing when i asked for weights but i just said I don't want to be skinny any more

Well if you can do 10 pushups, I say start doing 3 sets of 8(or 5) pushups a day (or every second day) a week. Then to increase the workload add one rep a week, so eventually you will build up to 20 pushups. The key is to increase your workload by 10% a week if you want to build strength efficiently. Then the stronger you get the more sets and reps you can do.....the 10% increase idea can be used for weights and sit-ups aswell

That's my advice

If I were you Id get weights, a lot of them and then go on a hardcore bulk diet since you're still young and skinny, that will build up your mass and muscle, after a bulk which should last for about 2 years go on a cut for 6 or so months, doing weights about 5 days a week during both a bulk and cut. You'd be ripped by the age of 17-18

Doing sit ups will only work your upper abs, and push ups will work your chest, and a little on your triceps depending on how you're doing it. You're not really doing any shoulder, back or arm workouts

He must be weak, so try lifting some 15 pounds weights from sporting shops, the usually sell that sort of stuff.
and from how your saying your only 14 atm, you may just want to relax for a bit because you haven't stopped growing yet.

Benching. It helps you get those silky smooth pecks.

With the push ups, do as many as you can (really push yourself) then stop when you have to. You will see that every time you do iot, you can do more :y: