How to train clavicle muscles

The clavicle is close to the shoulder joint and cervical vertebrae. They are connected by strong muscle tissue and together form a movable shoulder. The clavicle muscle is an indispensable part, and the strength of the clavicle muscle is crucial to the health of the entire shoulder. Therefore, people who have the conditions must train their clavicle muscles at the right time. Let’s take a look at how to train the clavicle muscles. I hope everyone can understand it.

The muscles around the clavicle are the upper bundle of the pectoralis major, and high-intensity anaerobic training is recommended. Because anaerobic training is very good for increasing muscle size.

Three exercises are recommended: barbell incline bench press (mainly develops the upper part of the pectoral muscles, that is, the muscles around the clavicle), barbell flat bench press (mainly increases the thickness of the pectoral muscles), and dumbbell shrugs (the bones at the shoulder are obvious, and this exercise can exercise the trapezius muscles). As for high intensity, I suggest using a weight of 8-12RM (RM refers to the maximum number of times you can complete with your best effort, that is, the maximum weight of 8-12 times is appropriate, which is beneficial for increasing muscle strength and volume). Do four sets of each exercise, with 60-90 seconds of rest.

When doing bench press, you must have someone to protect you and ask for help, otherwise it will be very dangerous.

If you want your pectoral muscles to extend from the clavicle and be fuller and thicker, you should not neglect upper pectoral muscle training. This is a priority principle, putting the weakest point in the first step of training.

Many trainees neglect incline training, and some of the reasons are far-fetched: the incline doesn’t feel good. But no matter how bad you feel, if you don't find a way to overcome your psychological fear, then your upper chest muscles will never develop and the shape of your chest muscles will always be regrettable.

What is the appropriate angle for the upward incline?

This is a common problem for fitness beginners. Generally speaking, the larger the incline angle, the more the anterior deltoid is involved; but the smaller the incline angle, the more it tends to be a flat bench press.