Without changing the bend in your arms, bring your hands together. They're also necessary if you want to strengthen your back because these two muscle groups work in tandem to perform all sorts of moves like rows and supermans , for starters.
I followed a strength training program for four years from ages 15-18 for football in school, and I never experienced any of the problems associated with incorrectly strength training at that age.
Another option would be 4-6 weeks of a high intensity workout, again low volume with much greater intensity.
When the weight is too heavy people normally push the bar backwards, so that it travels over the face (when you look up) this causes more involvement in the shoulders to give the chest a hand to move the weight.
Kettlebell (have about 16 months experience now using them) b.
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