23 August, 2011
How to Work Out the Clavicle Muscles
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.
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.
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.
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.
Straddle the workout bench and lie on your back. Hold a dumbbell in each hand.
Keep your feet flat on the floor during the exercise. Adjust the bench height if necessary. Your back should be straight, not arched.
Bend and flare your elbows out to the sides so that you feel your shoulder blades retract and touch the bench. Hold the dumbbells to the sides of your chest with your palms facing forward. This is the starting position.
Exhale and while keeping your elbows flared out to the sides, straighten both arms and press the dumbbells toward the ceiling. At the top of the press, the weights should be in line with your eyes.
Inhale and bring the dumbbells back down to the sides of your chest to the starting position. Repeat repetitions as tolerated, or aim for 12 to 15 repetitions.
Stretch the pectoral and deltoid muscles before and after a workout to decrease the incidence of injury.
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.
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