by James - This article may contain affiliate links.
A defined collarbone is considered a beauty standard. Most people do not naturally have a defined collar bone, and we need to look for exercises to help us achieve it.
This post will explore some collarbone exercises for a more defined beauty bone. You can do these workouts to help you get a more defined look.
To find out what exercises will be effective, you need to understand which muscle groups you should be targeting.
Many experts advise that the muscle groups you should be targeting are the trapezius, shoulders, upper back, and chest muscles.
I chose the exercises in this post based on how effective they are in targeting these muscle groups. Click here if you would like to see the perfect shoulder and abs workout for beginners.
Suppose you are in a hurry to see the top products to help with shoulder workouts; check the products below.
Getting rid of unnecessary fat will also help your collarbone be more visible.
Therefore, besides the exercises below, you can also do cardio workouts, such as running or high-intensity interval training, to burn fat.
The correct posture will help your collarbones stick out more and look more defined.
Therefore, it would be good if you also do exercises that can help improve your posture in addition to the workouts below.
Some good practices to help improve your posture are available on the Healthline website.
We will be looking at the following exercises:
- Wide and decline push-ups
- Shoulder shrugs (with or without dumbbells)
- Freestyle stroke swimming
- Bridge pose (also known as the “setubandhasana”)
- Shoulder rolls
Now, let’s look at each of these exercises in more detail to see how you do them and how they will help us get a more defined collarbone.
Contents
1. Wide and Decline Push-Ups 😮
Push-ups are an excellent way to get a more defined collarbone, as some variations of the exercise target your shoulder and chest muscles.
In addition to the shoulder and chest muscles, push-ups also target your triceps, abdominal muscles, and the serratus anterior muscles.
According to the Healthline website, wide push-ups are great for targeting your shoulder and chest muscles.
When you do a regular push-up, your arms will be shoulder-width apart. However, with a wide push-up, your arms will be further apart.
Another variation of the push-up recommended by the Healthline website is the decline push-up.
What makes it different from a standard push-up is that you put your feet on a bench, chair, box, etc., instead of on the ground.
The decline push-up is also more difficult than a regular one, and it would be suitable for someone who wants more of a challenge.
Here are some top benches to consider for use with various exercises.
2. Shoulder Shrugs With and Without Dumbbells 🏋️♂️
Shoulder shrugs target your trapezius muscles situated on both sides of your neck. These muscles control the movement of your upper back, neck, and shoulder blades.
If this muscle is in good shape, it will help you maintain a good posture by pulling your shoulders back and stabilizing your neck and upper back.
You do shoulder shrugs with your arms at your sides and palms facing each other.
Inhale while raising your shoulders towards your ears as high as you can. The Healthsite website recommends keeping your shoulders raised for approximately 5 – 6 seconds and relaxing them again.
They recommend repeating the action 15 times.
Adding dumbbells to this workout will help you define your upper back muscles and improve your posture, making your collar bone even more defined.
See our top three recommended adjustable dumbells below to help with your exercises.
3. Freestyle Stroke Swimming 🏊♂️
Swimming is an excellent full-body workout, as you target multiple muscle groups simultaneously. Some strokes target your leg, abdominal, and arm muscles, while others target your lateral, trapezius, and upper back muscles.
The freestyle stroke, also called the front crawl, is a wonderful way to make your collarbone more defined, as the muscles targeted are your trapezius, back, and shoulder muscles.
In addition, the freestyle stroke also targets your upper back, biceps, forearms, serratus anterior, and some of your leg muscles.
You keep your head underwater and take a breath every second or third stroke.
For more detailed instructions on how to perform a freestyle stroke, visit the Wikihow website.
4. Bridge Pose 🧘♂️
The bridge pose, also known as the “setubandhasana,” is a fantastic exercise for a more defined collarbone as it stretches your chest and shoulder muscles.
In addition, this pose will burn fat in your arms and shoulders.
The bridge pose also targets your back muscles, which will help with your posture.
Additional benefits to the bridge pose are that it helps with your balance, eases back pain, and targets your buttocks and leg muscles.
The Masterclass website advises doing the exercise as follows:
- Lay down with your back on a yoga mat and bend your knees.
- You should put your feet flat on the floor, hip-width apart, and close to your buttocks.
- Lift your hips, but do not squeeze your buttocks while doing this. Once you have lifted your hips, use the strength of your leg muscles to keep your hips raised.
- Put your hands underneath your back and grip them together.
- Lower your chin onto your chest.
- Hold for a few seconds and lift your hips as high as possible for a few more seconds before slowly lowering your hips back down to the starting position.
- Repeat this motion approximately 8 – 10 times.
You may find more tips and variations on this exercise on the Masterclass website.
Also, see our top three recommended Yoga Mats you can buy to help with your exercises.
5. Shoulder Rolls 😍
Shoulder rolls are an excellent way to stretch your shoulders, upper back, and neck muscles.
It opens your chest and also loosens your shoulders and back muscles.
Shoulder rolls are also an excellent way to help improve your posture.
All of this will help you get a more defined collar bone. In addition, this exercise also helps ease neck pain and tension.
According to the Verywellfit website, shoulder rolls are performed as follows:
- Start by standing or sitting straight, pulling your shoulders down and back, pushing your chest out, and engaging your abdominal muscles. This pose is the starting position.
- Now, raise your shoulders towards your ears as high as you can. Ensure that your back, shoulders, and neck remain upright and don’t slouch forward.
- Next, press your shoulder blades together to pull your shoulders to the back.
- Using your back muscles, pull your shoulders downwards.
- Go back to the starting position by slightly rounding your upper back to drive your shoulders forward. Keep your abdominal muscles engaged while you go back to the starting position.
- Do between 3 and 5 sets of 10 to 15 shoulder rolls, and rest for 30 seconds between each set.
For information on common mistakes to avoid when doing shoulder rolls and variations that can be done, visit the Verywellfit website.
Conclusion 🤗
While the above five exercises will help you get a more defined collar bone, you should also research exercises that will help improve your posture and burn fat.
Exercises that improve your posture and burn fat are also essential to help you achieve a more defined beauty bone.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API
