what exercise to do to cover collarbone ?

Remmy

Hi All

My collarbones protrude a bit more than I'd like them to .Please tell me there is a certain type of exercise i can keep doing to build muscle around that area so that they are less noticeable .Situps pushups chinups anything ,you name it and i'll do it .Its just that im kinda self conscious about it Id really love to know if their is something i can do !

Thanks in advance
Remmy

Shrimp

You need to work on your pecs. If you do not have access to a gym, here are some exercises you can do.

Push ups, these are a sure set way to increase your chest size for the moment. I'm assuming you aren't very big?

To make sure you are doing them correctly.

Lie on floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat. Both upper and lower body must be keep straight throughout movement.

davyjose

As shrimp said push-up's are an awesome exercise, cheap, and can be done anewhere! Literally, I do 200 a day in a seldom used disabled toilet in work (put down some toilet tissue and scrub them hands after ).
If you can access a bench and some dumbells, Incline flyes are the perfect exercise for this muscle - upper pec (as close to isolation as you'll get here) - you'll only need to do this 1 or two times a week. Of course ideally, you'll do a full body workout, with this.
the thing is, quite likely your diet isn't up to scratch. to put on weight - any weight, including muscle - you need to eat more than you burn (another reason why you need a full body plan). If you start doing this properly, coupled with the above exercises, you WILL put on muscle.
I'd advise you to join a gym and have a go at putting on a few lb of muscle. Sounds like it might do you some good.

(I've assumed your a guy for this post, but even if you're not - this still applies.)

Shrimp

If I were you I'd stick to the push-ups.. if you aren't into sports or haven't worked out much in the past it's probably best that you start of simple enough, that is if you are a total beginner. As the gym can be a bit daunting to newcomers. Do the push-ups, you can add weight to ur back by wearing a backpack with some books in it high up on ur back... not the lower back. get yourself a set of these .. http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?storeId=30001&langId=-1&catalogId=10751&productId=759494&Trail=C%24cip%3D52019.Sports%2Band%2Bleisure%3EC%24cip%3D52073.Home%2Bgym%2Bequipment%3EC%24cip%3D52078.Fitness%2Baccessories&categoryId=52078&clickfrom=name

Really cheap and give you a better grip, preform the exercise the exact same way except u are gripping rather than having ur hands flat. make sure your wrists aren't bent inwards or outwards.

davyjose

Try these: http://www.abcbodybuilding.com/exercise3/declinepushups.htm
They'll work further up your chest, and will place more emphasis on your delts (shoulders)

Best of luck mate - and look after the diet

Shrimp

Good thinking davyjose.. forgot about them. They work very similarly to an incline bench.

Remmy

Thanks guys ,
Id did a good few of those inclined pushups .their the buisness .

Your both right ,it wouldn't be any harm for me to put on some more muscle mass .How would I do that exactly though ?.I have a really high metabolism .Should I aim to focus on protein stuff like tuna and red meat and steer of any sugary stuff ?

Oh and Im a chap but im a bit on the lanky side !:D

Thanks for the help lads:)
Remmy

Dragan

Remmy wrote:

I have a really high metabolism .

The chances are that you don't. You might be genetically adverse to putting of bodyfat which is what most skinny guys until they hit the gym. I can only assume you have never trained before and think it would be foolish to make assumptions about how difficult it will be for you to put on muscle.

I doubt you have been sitting there tucking away 5000 calories a day and not getting fat or growing.....the majority of people with "high metabolisms" simply do not eat enough, or have a slightly different perception as to what a lot of food is.

To add mass you need to have a good diet from when you wake up to when you go to sleep. It needs to center around wholefoods and needs to cover your maintenance calories at include a few hundred more to facilitate muscle growth and repair.

For most people, the best way to add mass is to do a thrice weekly Total Body Routine. I suggest you go to www.t-nation.com and have a look at some there, or check out my own journal or the site in my sig to see the program that I myself am doing right now. I have just created it and am trialing it on myself and am pretty happy with it right now.

I would also offer the opinion that you may just have a pectoral structure that is thin on the top near the clavicle….or you may just be skinny overall and a full body training routine will do wonders for you.

t-ha

Remmy wrote:

My collarbones protrude a bit more than I'd like them to .... Its just that im kinda self conscious about it Id really love to know if their is something i can do !

First off, no offence intended Remmy, but that's a pretty dumb thing to have a complex over & I'm sure you're the only one who it particularly bothers, so ditch the self-conciousness straight off the bat.

With regards helpful suggestions, I'd go with building the upper-pec too. I'm assuming you don't have gym membership? If you're strong enough, the way to do this is to do press-ups with your feet elevated on a counter or something (start with your bed maybe, or a chair).

One thing to watch out for is over-working one exercise, this will ultimately lead to an imbalance around your shoulders (the tension in your pecs will cause them to come forward and in). Not only does this wreck your posture, but the bad posture further leads to joint problems, tendon tears and rotator cuff impingement usually).

Your best way to counter this is to do the exact opposite movement to balance things out. Press-ups with your legs raised - so the opposite movement would be pull-ups with your body tilted back at an angle with your feet forward - you should be able to find a door-frame or something for them.

Shrimp

Make sure to work your lat aswell to counter the pecs exercises. To be honest if you seriously wanna get in shape you need to go to the gym.. it's sounds to me like you are looking for a "quick fix" for your collar bone problem?

Whats ur height? weight? age?

Btw, how many reps/sets of the push-ups did you do?

To continue on Dragan's point, people who think they have high metabolisms generally don't, they think because they can eat a mars bar and a packet of crisps a day and not put on weight they must have a high metabolism. They are eating very little good food, and loads of crap food, but still ending the day with a fairly low calorie count, in comparison to someone who is bulking. chocolate and sweet things take ur appetite away, so when it comes to eating the proper food, they eat very little.

Anyways, that's a story for another day... what's your diet like out of curiosity?

Remmy

I understand what your getting at with the people thinking they have a high metabolism and I am an amateur but I honestly think I have one .

Im 16 ,6 foot and im 9 and a half stone
.I'll go through a normal week day for me
.I have a big bowl of porridge and a glass of orange juice for breakfast .For lunch id have a small bar and a bottle of lucozade .For big lunch I'd have a chicken roll and some water .Id have dinner at about 7ish .My parents are into cookin so Id always have something healthy like ommelattes or steak or something .

Shrimp, I did 6 reps of ten of those inclined push-ups .I did them just before dinner because I read somewhere that this was a good idea .

Please understand that Im not a wuss ,Im quite strong Its just that I want to be a bit more bulked up .I know its a silly thing to be self consious about but when I where a shirt with a few of the buttons open ,there is a big bone clearly visible .:mad:

davyjose

It isn't a big deal Remmy, trust me. But there's nothing wrong with wanting to look your best. I say you should do a bit of research into diet and exercise (the stickies are a good place to start) and then stick to it.
If you do burn a lot of calories throughout the day, and you are skinny, then you just need to eat more - there is no point in knowing what the problem is and doing nothing about it. Your diet isn't terrible, but could be better - you don't need to make massive changes to see changes. a few small tweaks and you will see results - and then from there you can decide what's best for you.

I_and_I

Remmy calculating your details you are actually just under-weight for your height, its not really that big a deal because you can always put on weight through the weight training (not sure wether this would be ideal for you at this point) and eating more but the one thing you have to remember is to eat the right foods, not just high fat and high protein foods. At your age I was on the slim side myself and as my growth slowed down I gained more weight, you see you may still be growing upwards and until that rate decreases you probably wont see any nominal muscle gain. But as long as you stick to the persistant low stress exercises you should do fine.

Transform

You are 16 years old and like most 16 year olds your body is slowly maturing - eat right and use weights you will fill out over the years

Shrimp

OK, going by ur diet, you aren't eating enouh.

Add some wholemeal, brown bread to that breakfast.

Cut out the lucozade and bar, have some nuts/dried apricots and a pint of milk.

Chicken roll for lunch is fine, instead of a roll have it in brown bread, or some wholemeal bread. Bag of popcorn? Pint of water << drink plenty of water no matter what your size. Have some fruit aswell at this time.

Dinner sounds grand, have a glass of milk with it.

see wat I'm getting at? increase your caloric intake with healthy, wholefoods. Do that if you plan on bulking, because 9st at 6ft would mean you are fairly thin, however you need to workout in order to bulk. otherwise you'll pack on fat and not muscle.

I dont think you are a wuss, I dont really have an opinion of you after 2-3 forums posts.... stop worrying about what others think. Good luck