The clavicles are the prominent horizontal bones at the top of your chest. These bones connect to two major muscle groups: the deltoids, or shoulders, and the pectoralis major, or breast muscles. Working out the clavicle muscles involves any exercise that targets both the deltoids and the pectoralis muscles in one movement, giving you that flat, ripped chest that you dream about.
Step 1
Start strength training workouts of the upper body with a brief warmup. Jog in place for five minutes or do jumping jacks to slowly increase your heart rate and blood flow.
Step 2
Grasp your hands together behind your middle back and straighten your elbows, pushing your joined hands toward the floor. Hold the stretch for a count of 10, relax and repeat.
Step 3
Shrug your shoulders forward slowly 10 times, then in the reverse direction 10 times. Repeat if necessary to loosen the shoulder joints and pectoral muscles.
Step 4
Straddle the workout bench and lie on your back. Hold a dumbbell in each hand.
Step 5
Keep your feet flat on the floor during the exercise. Adjust the bench height if necessary. Your back should be straight, not arched.
Step 6
Move your elbows to the sides of your body so that you feel your shoulder blades retract and touch the bench. Grip the dumbbells so that your palms are facing your feet.
Step 7
Exhale and lift the dumbbells up by straightening your arms. Raise your arms to armpit level -- not out to the side, which works different muscle groups.
Step 8
Inhale and bring the dumbbells back down to touch your chest. Repeat repetitions as tolerated, or aim for 12 to 15 repetitions.
Tips and Warnings
- Stretch the pectoral and deltoid muscles before and after a workout to decrease the incidence of injury. Keep the weights around eye level in the raised position. If they go higher than your eyes, you might be working your triceps, not your pectorals and deltoids. Use heavier dumbbells if you complete 15 repetitions with ease.
- Do not let your spine, especially your lower back, come off the bench while you press the weights.
Things You'll Need
- Dumbbells
- Workout bench
Member Comments