Information & Safety
Why is Safety so Important?
Gym Teen wants to make sure you are safe in every aspect when working out and achieving your goals. Being injured is the worst. Not only does it feel bad but it sets you back in your progress. So try to avoid that by watching these videos that help you go through the step by step processes of perfect technique.
Bench Press Safety
1. Set Your Arch
Keep a moderate arch by pulling your shoulder blades back and lifting your chest. This creates stability and protects your shoulders.
2. Find the Right Grip Width
Grab the bar about 1.5× shoulder width. Wide = more chest, narrow = more triceps. Squeeze the bar tight.
3. Un-rack With Control
Press the bar up and slightly forward so your arms are vertical. This sets up a stable, strong starting position.
4. Tuck Your Elbows
Lower the bar with your elbows tucked around 45 degrees. This is safer for your shoulders and gives you better power.
5. Follow the Proper Bar Path
Lower to your lower chest, then press up and slightly back toward the rack while driving your feet into the floor.
-Watch this video by Jeff Nippard explaining how to bench press in 5 easy steps. I learned almost all of my form Techniques from Jeff and taught them to my gym teens!
Nippard, J. [Jeff Nippard]. (2023, June 24). How to bench press with perfect technique (5 steps) [Video]. YouTube. https://www.youtube.com/watch?v=hWbUlkb5Ms4
Squatting Safety
1. Bar Placement
High-bar = on upper traps (targets quads). Low-bar = a couple inches lower (targets glutes/lower back).
2. Efficient Walk-out
Don’t take too many steps after unracking — ideal: one step to clear, second to set stance, maybe a third to adjust.
3. Stance Width
Both narrow and wide stances can work; for most people: just outside shoulder width with a slight toe flare is effective.
4. Depth
Aim to break parallel (hip crease below knee) for best gains; slightly above isn’t disastrous depending on goal.
5. Bar Path
Keep the bar traveling in a straight-ish line over the middle of your foot; balance is key.
Nippard, J. [Jeff Nippard]. (2024, March 9). Do you have a perfect squat? (Find out) [Video]. YouTube. https://www.youtube.com/watch?v=PPmvh7gBTi0
Dead Lift Safely and Proficiently
1. Set your stance — Position your shins about 1 inch from the bar.
2. Grip & brace — Reach down, grip the bar firmly, bracing your core and flattening your back.
3. Hip placement & body tightness — Ensure hips are slightly above knee level, chest up, lats engaged.
4. Drive the lift — Push through your heels, extend your hips and knees simultaneously, keep the bar close.
5. Finish & reset — Stand fully tall at the top (hips locked), then lower the bar under control and reset for the next rep.
Nippard, J. [Jeff Nippard]. (2023, September 24). How to deadlift with perfect technique (step by step) [Video]. YouTube. https://www.youtube.com/watch?v=ZaTM37cfiDs
Best Starting Work Outs
Here are some great workouts that even the greatest body builders in the word use, but are very simple and easy for beginners to understand
Information
If you have any trouble on how you should start your workouts this video explains the movements that are best fit for teen beginners. Follow these exact movement and you are bound to improve in both your physic and strength. This video goes over the best exercises for every muscle in your body.
Tennyson, W. [Will Tennyson]. (2024, March 21). The Best Exercises for Every Muscle ft. Jeff Nippard [Video]. YouTube. https://www.youtube.com/watch?v=XFpT41748hM
Nutrition
Sean Nalewanyj is a great source to look for information based on nutrition and diet along with other varies workouts.
1. Calorie surplus is first priority — To build muscle you need to eat more calories than you burn consistently.
2. Protein intake matters — Ensure you’re getting adequate protein (the video suggests a target) to support muscle repair and growth.
3. Progressive overload & consistency — Nutrition must match your training: you need to regularly challenge your muscles and fuel recovery.
AthleteX [AthleteX]. (2025, August 3). How to Eat to Gain Muscle (THE 3 MOST IMPORTANT RULES!) [Video]. YouTube. https://www.youtube.com/watch?v=6y-R3dNx4vA
Nutrition Chart
View Our Latest Work
Everyone has the same physic and will look different from one another. However there are three categories everyone is apart of. You are mainly apart of one.
- The first body type is Ectomorph: Slim, long limbs, fast metabolism. Challenges are gaining muscle and weight.
- The second type is Mesomorph: Muscular, well-defined body, efficient metabolism.
- The third type is Endomorph: Broader, higher body fat percentage, slower metabolism, tends to be very strong.
Ectomorph
Mesomorph
Create Your Own Website With Webador