10 Amazing Exercises To Get That Perfect Collar Bone

Did you know that the clavicle (a.k.a. collarbone) is one of the first bones in the human body to turn from cartilage to bone during fetal development, often before birth?!!

The clavicle has several important functions including providing structural support to your shoulder girdle, being the attachment point for different muscles such as your deltoids, traps, pecs, etc., transmitting forces from your upper limb to your axial skeleton, and more.

So, if you want to give your collarbone area some extra TLC and make your collarbones more visible in the process, then we’ve got you covered!

In this blog, we’ll share the 10 best collarbone exercises that’ll tone and strengthen the muscles in your collarbone area and make your beauty bone pop!

How to make your collarbone more prominent?

How defined your collarbones are depends on various factors such as genetics, bone structure, muscle development, etc. Here are a few strategies that could help make your collarbone pop out more:

1. Do Upper body exercises

Your collarbone is surrounded by various muscles including the deltoids, trapezius, pectoralis major (chest), and rhomboids. So, when you perform exercises that target these areas, you’ll end up toning them which in turn makes your collarbone more visible and defined.

2. Reduce overall body fat

It’s simple. The more fat you have on your body, the less visible your collarbone is going to be.

So, instead of wasting your time trying out these so-called exercises to reduce neck fat, focus on reducing your overall body fat.

Do some cardio (think HIIT, jump rope, swimming), lift those weights – anything that’ll torch calories and melt body fat!

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3. Maintain proper posture

Believe it or not, just standing tall or sitting up straight can make your collarbone more visible. Now, isn’t that a great reason not to slouch anymore?

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Benefits of Collarbone exercises                                                       

Here are a few benefits of collarbone exercises.

1. A prominent collarbone

Duh! Collarbone exercises are going to tone and sculpt the muscles in that area, thus bringing your beauty bone into the spotlight.

2. Upper Body Strength

Since collarbone exercises are mainly exercises that target your upper body muscles, you’re going to find it much easier to do all your daily activities including lifting, pushing, and pulling.

3. Posture Improvement

Most collarbone-enhancing exercises engage the muscles that are responsible for proper alignment of your shoulder girdle which in turn allows you to maintain good posture.

4. Shoulder Stability

Beauty bone exercises also help strengthen your shoulder muscles and rotator cuff muscles. This translates to lower chances of injury and better shoulder stability.

5. Improved Range of Motion

Collarbone exercises can help improve the range of motion and flexibility in your shoulder joint, meaning you can perform various movements without any discomfort.

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Top 10 Collarbone exercises

1. Shoulder shrug

One of the best collarbone exercises that helps improve your posture by targeting your trapezius and neck muscles. Get a more defined beauty bone and say goodbye to neck pain with shoulder shrugs!

Muscles worked: Trapezius

How to perform

• Stand erect with your feet shoulder-width apart.
• Let your hands be by your sides with your palms facing your thighs.
• Engaging your core, inhale and lift your shoulders towards your ears as high as you can.
• Hold the shrug at the top position for a few seconds and feel the contraction in your trapezius muscles.
• Exhale as you slowly lower your shoulders back down to the starting position in a controlled manner.
• Repeat for reps.

2. Standing dumbbell shoulder press

Shoulder presses help strengthen your deltoids and improve your posture and are thus an excellent exercise to show collarbone.

Muscles worked: Shoulders, triceps, glutes, trapezius, lower back muscles.

How to perform

• Stand with your feet shoulder-width apart.
• Begin by holding one dumbbell in each hand with an overhand grip just above the sides of your head as shown in the video.
• Your upper arms should be parallel to the floor and at right angles to your forearms.
• Engaging your core, push the dumbbells up above your head.
• Pause for a second and then return to the starting position.
• Repeat for reps.

3. Triangle fly

Next on the list of ‘how to get collarbone exercises’ is the triangle fly. This one’s great for toning your upper body thus making your beauty bone stand out more.

Muscles worked: Shoulders, chest, triceps.

How to perform

• Stand with your feet shoulder-width apart.
• Bring your arms to your sides and place your palms on your head just above your ears.
• Keeping your core engaged, push your elbows out to the sides until you feel the squeeze in your shoulder blades.
• Hold for a second.
• Now bring your elbows back to the front such that they are pointing forward.
• Repeat for reps.

4. Shoulder blade squeeze

This collarbone exercise at home helps to open up your chest muscles and get rid of rounded shoulders.

Muscles worked: Rhomboids

How to perform

• Sit on the mat with your elbows by your sides and your shoulders relaxed.
• Now squeeze your shoulder blades together as much as you can. (Imagine trying to hold a pencil between them.)
• Hold the squeeze for a few seconds, then release.
• Repeat for reps.

5. Dumbbell chest fly

One of the most effective collarbone workouts as it targets and strengthens your chest muscles and enhances your posture.

Muscles worked: Chest, shoulders, biceps.

How to perform

• Sit on a flat bench. Grab a pair of dumbbells and let them rest one on each thigh.
• Use your legs to help lift the dumbbells directly over your chest.
• Extend your arms and hold the dumbbells close to each other with your palms facing each other.
• Maintain a slight arch in your back.
• Inhale and slowly lower the dumbbells to your sides with your elbows slightly bent.
• Pause for a second as you feel the contraction in your chest muscles.
• Exhale and slowly return your arms to the original position.
• Repeat for reps.

6. Push-ups

What makes push-ups an awesome exercise to show collarbone? They target a whole bunch of muscle groups, meaning you’ll burn more calories leading to fat loss and thus a more prominent collarbone.

Muscles worked: Chest, triceps, shoulders, abs, quadriceps.

How to perform

• Lie on the floor with your chest facing down.
• Bring your hands even with your chest just below your shoulders. This is the starting position.
• Push through your heels and your hands and press up, bringing the torso, chest, and thighs off the ground as one unit. 
• Keep your core engaged and ensure your hips are not sagging down or protruding upward.
• Slowly lower yourself back to the starting position.
• Repeat for reps.

 7. Prayer reach

This collarbone exercise at home is great for stretching out your shoulders and trapezius muscles.

Muscles worked: Trapezius, shoulders.

How to perform

• Stand erect or sit tall on a chair.
• Bring your palms together in front of you as if you were praying.
• Now position your hand above your head.
• Inhale and slowly raise your arms until they are fully extended.
• Pause for a second and then slowly bring them back over your head.
• Repeat for reps.

8. Banded pull-aparts

Banded pull-aparts engage the muscles in the upper back and enhance your posture thus making it an effective collarbone workout.

Muscles worked: Rhomboids, rear deltoids, trapezius.

How to perform

• Stand with your feet about shoulder-width apart.
• Take one end of a resistance band in each hand using an overhand grip.
• Place both your hands at shoulder height so that they are directly in front of your shoulders. Ensure that your hands are fully outstretched without locking out your elbows.
• Now stretch the band by moving your hands out to either side. Don’t bend your elbows or change their position.
• Stretch the band as much as you can until your hands are in line with the shoulders.
• Pause for a few seconds before slowly returning to the starting position.
• Repeat for reps.

9. Butterfly wings shoulder stretch

Give your shoulders a good stretch with this collarbone exercise.

Muscles worked: Shoulders

How to perform

• Stand erect or sit in a comfortable position on the floor.
• Place your hands on the back of your hips just above your butt. Your elbows should be pointing out to the sides behind you.
• Now flap your elbows such that your shoulder blades get squeezed together.
• Pause for a second and then return your elbows to the starting position.
• Repeat for reps.

10. Banded upright rows

Upright rows are awesome for toning and strengthening your shoulders, trapezius, and rhomboids thus making it one of the top collarbone-enhancing exercises.

Muscles worked: Shoulders, rhomboids, trapezius, biceps.

How to perform

• Grab a resistance band and step onto it with your feet positioned shoulder-width apart.
• Grasp the other ends of the band in either hand with your palms facing down. 
• The upper portion of the band should be by the sides of your thighs. There should be some amount of tension in the band at this starting position.
• Now engage your core and then row the band up until it is just below your chin and your elbows are at shoulder height.
• Pause for a moment and then return to the starting position.
• Repeat for reps.

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Conclusion

We hope you now understand that there is no way to magically reduce neck fat and have a collarbone like Deepika Padukone!

The key is to focus on exercises that tone and strengthen the muscles surrounding the collarbone and improve your posture that in turn could result in a more visible beauty bone.

Try these collarbone exercises now and gain the confidence to pull off that off-shoulder dress with style!