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The clavicle muscles include the pectoralis major muscle group, the trapezius muscles, and the deltoid muscle group. Working these muscles will give you a stronger-looking chest and can contribute to a V-shaped torso. To train these muscles, you can perform exercises such as shoulder presses, shrugs, and dips. It is important to start with light weights and focus on rebuilding muscle endurance with higher repetitions, especially if you are recovering from an injury. You should also be mindful of proper form and body mechanics to avoid further injury.
| Characteristics | Values |
|---|---|
| Muscle groups | Pectoralis major, trapezius, deltoid |
| Muscle attachments | Clavicle, sternum |
| Exercise types | Dips, shrugs, presses, pushups, pullups, squats |
| Exercise frequency | Once or twice per week |
| Sets and reps | 3 sets of 10 reps, with 2 minutes rest between sets |
| Rest and recovery | Allow time to heal any injuries; avoid heavy lifting |
| Equipment | Barbell, smith machine, shoulder press machine, dip bars |
| Diet | Focus on protein |
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What You'll Learn
Focus on chest and shoulder exercises
To train the clavicle muscle, you should focus on chest and shoulder exercises. This is because the shoulder muscle extends from the lower part of the neck, up to the shoulder blade, and includes parts of the chest and triceps.
A good exercise to try is a seated shoulder press with dumbbells. Sit on a chair with your back straight and against the chair. Lift the dumbbells so that your upper arm is in a straight line with your shoulder blade, and your lower arm is at a 90-degree angle to your upper arm. Aim for a maximum of 2 sets of 15 reps.
You can also try a shoulder blade squeeze. Keep your shoulder blades back and gently squeeze the muscles in this area together. Then, slowly raise both arms upwards, keeping the shoulder blades back and together. Slowly lower your arms to return to the starting position.
If you want to use your body weight to train, you can try bodyweight exercises like pull-ups, push-ups, and squats. Feet-elevated push-ups are a great way to target the clavicle area. It's important to listen to your body and stop if you feel pain.
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Avoid heavy lifting
Training the clavicle muscle is a complicated endeavour due to the small amount of muscle and ligament support in the collarbone. The collarbone does not heal quickly, so it is important to be cautious when exercising this area.
Heavy lifting can cause strains to the muscles or sprained ligaments in your shoulder or neck, which can cause pain in and around the collarbone. Muscle strains result from putting too much pressure on the region, which is a common result of heavy weightlifting. Ligament sprains may take longer to heal, with small rips or tears in the tissue that cause your collarbone to be sore after a workout.
To avoid heavy lifting, focus on bodyweight exercises such as push-ups, pull-ups, and squats. You can also try feet-elevated push-ups, which can help target clavicle pain. If you are a beginner, it is important to start with basic exercises and to stop if you feel pain. You can also try exercises that target different areas of the body, such as horizontal and upward pressing exercises, or pulling exercises.
If you are experiencing clavicle pain, it is important to rest for a few days and repair the muscle. You can also try nonsurgical treatments such as rest, ice massages, and ibuprofen. If your pain is severe or persistent, it is important to see a doctor or physical therapist. They can guide you through the right exercises as you recover and help you build shoulder range of motion.
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Incorporate pushing and pulling exercises
To train the clavicle muscle, it is important to incorporate a range of pushing and pulling exercises that target different directions and areas of the body. This is because the collarbone has little muscle or ligament support, so a comprehensive approach is necessary to strengthen the surrounding muscles effectively.
One effective way to do this is by performing feet-elevated push-ups, which can help alleviate clavicle pain. This type of push-up variation targets specific areas that standard push-ups may not reach, making it a valuable addition to your routine.
Additionally, you can include horizontal and upward-pressing exercises in your routine. For example, performing simple bodyweight pull-ups and pushups can be a great place to start, as they target the upper pectoral muscles and help build overall strength.
It is also beneficial to incorporate exercises that focus on the chest and shoulders, such as dips. However, it is important to note that tricep bench dips, in particular, have been known to cause injuries, so it is recommended to opt for Korean dips instead, which are safer and more challenging.
By including a combination of pushing and pulling exercises in your workout regimen, you can effectively train the clavicle muscle and promote overall upper body strength.
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Try feet-elevated push-ups
To train the clavicle muscle, you can try feet-elevated push-ups. This type of push-up variation involves placing your feet on an elevated surface, such as a bench or a box, while keeping your hands on the floor. This elevation of the feet creates more tension for the muscles of the chest, specifically the upper pecs or pectoralis, making the movement more challenging compared to a standard push-up.
Feet-elevated push-ups effectively target the clavicular head of the pectoralis major, which originates from the medial part of the clavicle. This exercise helps strengthen the clavicle muscle and can contribute to reducing clavicle pain.
To perform feet-elevated push-ups correctly, start by placing your feet on the elevated surface, ensuring they are planted firmly. Take a high plank position with your arms extended and palms positioned on the floor, slightly wider than shoulder-width apart. Engage your core muscles, glutes, and legs to maintain a straight back and a tight core throughout the movement. Keep your elbows tucked close to your body.
As you inhale, gradually bend your elbows to lower your torso towards the floor in a controlled manner. Then, as you exhale, push your palms into the floor to return to the starting position, focusing on contracting your chest and tricep muscles. Maintain proper form throughout the exercise, keeping your spine aligned and your gaze forward.
You can adjust the height of the elevation to increase or decrease the difficulty of the exercise. Additionally, you can further enhance the challenge by adding resistance through the use of a weighted vest or by having a partner place a weight plate on your back. It is important to listen to your body and adjust the intensity as needed.
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Use a shoulder press machine
The shoulder press machine is a great way to train your clavicle muscle, especially if you are new to weight training. It allows you to become familiar with the movement and strengthen your shoulders while minimising the risk of injury. The machine provides stability and ensures you adopt the correct position, meaning the correct muscle groups are targeted.
To use the shoulder press machine, first, sit down and adjust the seat so that the handles are at shoulder height and your back is flat against the support. Ensure your feet are planted on the floor. Grab the handles with a neutral grip, keeping your arms slightly wider than shoulder-width. Your elbows should remain flexed at your side, parallel to your body.
To commence the movement, push the handles upwards until your arms are fully extended. Keep your movements slow and controlled. Slowly lower the handles back to the starting position before starting the next rep.
It is important to retain tension in your shoulders by keeping the weights above the rest of the stack. A common mistake for beginners is to round the shoulders. Holding the correct form can be difficult, especially for newbies. If you find it challenging to keep your form in check, make sure the equipment is set up correctly. When the seat is too low or the handles are too high, you will tend to strain your shoulder muscles to overcompensate. This places unnecessary and unhealthy pressure on your neck, shoulders, and back, leading to soreness and the risk of injury.
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Frequently asked questions
You can target the trapezius, pectoralis major, and deltoid muscle groups that make up the clavicle muscles by doing exercises such as shoulder presses, shrugs, and decline pushups.
You can do a shoulder press by sitting at a shoulder press machine or holding a barbell behind your neck and over your shoulders, then pushing straight up.
Hold a barbell in front of your body so that your arms hang down and your elbows naturally lock. Shrug your shoulders as high as possible, then return to the starting position.
A decline pushup is just like a normal pushup, except with your feet elevated.
Yes, it is recommended to avoid heavy lifting and exercises that can cause injury, such as tricep bench dips.
