What Exercises can help women get a collarbone?
Which exercises can help women achieve a more defined and obvious collar bone? Many women strive for well defined collar bones while working out and seeking to become more toned. But what particular exercises target the collar bone region? Achieving a sculpted collar bone area takes dedication through strength training and lower body fat percentages. By understanding what muscles make up the collar bone area and what workouts directly work those muscles, women can develop an effective collar bone workout plan. This article is a comprehensive guide for women looking at what Exercises can help women get a collar bone.
What Exercises Can Help Women Get a Collar Bone?
The clavicle, also known as collar bone is a long strut that attaches the sternum and shoulder blade. It is a part of the pectoral girdle and it supports shoulder joint. The area of the collar bone has pectoral muscles (pectoralis major and minor) as well as deltiod muscle group which is composed of anterior, lateral and posterior parts. Those exercises, which are focused on the pectoral muscles and deltoids will increase their strength as well as rate of growth; therefore, this collar bone region would seem more defined.
What exercises can help women get a collar bone that ‘pops’? Workouts that isolate these muscles through resistance training, especially with weights/resistance bands, are ideal. This includes:
- Pushups (wide grip, narrow grip, incline, decline)
- Bench presses (barbell, dumbbell)
- Flys (dumbbell, cable)
- Delt raises (front, lateral, rear)
- Upright rows
- Planks/pushup holds
In addition to strength training, having lower body fat levels allows muscle definition to show through more clearly. So combining targeted collar bone exercises with fat-burning cardio is key.
What Exercises Can Help Women Get a Collar Bone – Nutrition
A healthy diet complements an effective collar bone workout plan. Be sure to consume sufficient protein in order to aid muscles repair and regain strength. Drink lots of water, as opposed to sugary drinks containing high calories. And ensure a relative calorie deficit through nutritional combination with cardio to encourage fat loss.
Over time, staying consistent with direct collar bone exercises as well as whole upper body workouts, cardio training, and proper nutrition will sculpt the area for visible collar bones.
The Top Collar Bone Exercises for Women
Now that we know what muscles make up the collar bone area, what are the best collar bone exercises to directly target those muscles? Here is an overview of the top recommended exercises for defined collar bones:
- Pushups – A pushup is a great exercise for developing pectoral and deltoid muscles. They work multiple upper body areas at once for an efficient compound exercise. Start on hands and toes, keeping the body straight. Bend the elbows to lower the chest towards the ground, hold for 1 second. Press back up to starting position. There are lots of variants in pushup as regular, incline, decline wide grip narrow grip and diamond to hit the muscle from different angles.
- Bench Press – The bench press targets pectorals.The upper torso is on a weight bench while holding barbell or dumbbells directly over the chest with arms extended. Bending the elbows, use control to lower the weights to chest level. Press back up. This can also be done at an incline or decline. Adjust hand placement to shift focus between upper/lower pecs.
- Dumbbell Fly – Fly exercises build pec strength for defined collar bones. Laying on a bench, hold dumbbells above chest with arms slightly bent. Keeping that small bend, lower the weights out to your sides in an arc motion, feeling a stretch across the chest. Bring the dumbbells back above the middle of your chest to complete one rep.
- Overhead Shoulder Press – The shoulder press directly works the deltoids. Hold dumbbells at shoulder height, with the palms facing forward (standing position). Press the weights straight overhead, fully extending arms. Slowly lower back down to shoulder level. This elevates heart rate while defining front and side delts.
- Lateral Delt Raise – Identifying the side delt, stand with dumbbells in position at your sides bending slightly in the elbows. Bring the weights up straight to your sides with arms at shoulder-height, palms facing down. Slowly lower back to the start position. Keep good posture and avoid swinging the torso to lift the weights.
Best Collar Bone Workout Routine
Now we can outline a complete collar bone workout routine using the most effective exercises above. The ideal plan combines shoulder/chest exercises with full-body and cardio workouts to shed body fat. Here is a sample 1 week program:
Day 1: Push workout
- Pushups: 4 sets x max reps
- Bench press: 4 sets x 8-10 reps
- Shoulder press: 4 sets x 8-10 reps
- Tricep dips: 3 sets x 10-12 reps
Day 2: Pull workout
- Lat pulldowns: 4 sets x 8-12 reps
- Seated cable rows: 3 sets x 10-12 reps
- Dumbbell flyes: 3 sets x 10-12 reps
- Bicep curls: 3 sets x 10-12 reps
Day 3: Legs/cardio workout
- Squats: 4 sets x 6-8 reps
- Lunges: 3 sets x 12-16 reps
- Deadlifts: 3 sets x 6-8 reps
- 30 minutes jogging/cycling for fat burn
Day 4: Collar bone isolation
- Pushups: 5 sets to failure
- Bench press: 4 sets x 6-8 reps
- Lateral delt raises: 5 sets x 15 reps
- Overhead press: 4 sets x 8 reps
- 15 minutes HIIT sprints
Day 5: Full body circuit
- 10 chest presses, 10 squats, 10 shoulder presses, repeat 4x
- Planks: 45s, side planks: 30s each side
- 15 minutes moderate incline walk
Day 6: Active recovery
- Light cardio or yoga flow
Day 7: Rest
Diet Recommendations for Collar Bone Definition
- High protein intake: 1.6g per kg of bodyweight
- Lean meats, dairy, eggs, protein powder
- Complex carbs: oats, brown rice, quinoa
- Veggies high in fiber
- Limit processed carbs and sugary foods
- Stay hydrated with 2-3L of water daily
By following this workout routine and nutrition plan, you will build noticeable collar bones in several months. Monitor weekly progress by taking photos and measurements.
In summary, the collar bone muscles are part of the shoulder girdle consisting of the pectorals and deltoids. Exercises like pushups, bench presses, shoulder presses, and lateral raises directly work these muscles. Combining targeted collar bone training with full upper body workouts, plenty of cardio for fat burn, and a clean high protein diet will sculpt visible, defined collar bones. Stay consistent over months of training for best results.
Here are some frequently asked questions about collar bone workouts for women:
What exercises can help women get a collar bone to show?
The most effective collar bone exercises are pushups, bench presses, flys, shoulder presses, lateral delt raises, and high repetition delt isolation routines.
How long does it take to get visible collar bones?
With consistent strength training direct to the collar bone muscles, cardio exercise, and proper nutrition, typical timeframes are:
- Initial results in 6-8 weeks
- Noticeable definition in 12 weeks
- Sculpted collar bone look in 24 weeks
What weight should I lift to build collar bones?
Focus on higher rep ranges in the 10-15 rep range. Lift challenging weights that fatigue the muscles by the last few reps. Increase weights gradually over time as strength improves. For advanced lifters, lower reps with heavier weights can stimulate further growth.
Will doing chest exercises make my collarbones bigger?
Direct chest exercises like pushups and bench presses will strengthen and grow the pectoral muscles. This provides shape, definition and support for the collar bone region. Building pecs creates separation between the shoulder muscles and the chest.
Do dips work your collarbone?
Yes, parallel bar dips heavily work the shoulder and chest muscles. Leaning forward targets the chest more. They make an effective supplemental exercise for collar bone definition.
Developing visible, defined collar bones requires strategic shoulder training, chest exercises, cardio, nutrition, and consistency over an extended training period. By understanding the muscles that make up the collar bone area and targeting them through resistance training, especially isolating the lateral delts, women can create sculpted collar bones. Combine direct shoulder/chest press exercises like pushups and overhead presses with higher repetition lateral delt raises. Hitting the muscles from different angles ensures thorough development.
Substantially lowering body fat levels allows muscle definition to show through more clearly in the collar bone region. Therefore cardio and fat-burning endurance work should be part of the weekly program alongside resistance training for optimal results.
Tracking weekly progress will help gauge effectiveness of the training and nutrition plan. Take measurements and photos to compare month-to-month as the collar bone muscles strengthen. Within approximately 24 weeks of focused, consistent collar bone training, the sculpted aesthetic look will develop for most women.
The key exercises that help women get a collar bone recruit the shoulder and chest muscles to build shape in that area. Combined with trimming body fat to reveal definition, a prominent, sharp collar bone appearance can be attained.
Healthline – This Healthline article covers the basic anatomy of the collarbone area and recommended exercises like pushups, bench press, and shoulder presses to target the muscles surrounding the collarbone.
Legion Athletics – Legion Athletics goes in depth on the best exercises, sets and reps schemes to follow specifically for building defined collar bones through chest, shoulders and isolation training.
Body Building –Bodybuilding.com outlines top pectoral training exercises which develop the chest muscles underlying the collar bone line such as dumbbell flyes, bench variations, and push up holds/planks.
MSN – MSN provides details on shoulder anatomy and the exact muscles that shape the collar bone area, recommending overhead presses, lateral raises, upright rows and more for defined shoulders.
Eat This – EatThis covers nutrition recommendations for building strong bones in the body. Getting enough protein, calcium, Vitamin D and limiting soda, excess sodium and inflammatory foods can complement a collar bone training workout plan.