fitness training, most of the athletes focus on their shoulders, arms, chest, and core but not the neck. Do you know that a well-developed neck is synonymous with power and commands respect? Yet, very few ever take the time out to address the neck with specific training. To be honest, having a stronger neck can reduce the risk of neck injury in sports and unexpected accidents in vehicles, or tripping and falling even. Moreover, a stronger neck can lower the risk of everyday neck pain. Just imagine that you wake up with a stiff neck in the morning; it does make your daily routines difficult sometimes. What’s more? A thick, strong neck does draw some looks from gals out there.

Here are five simple and time-efficient neck-strengthening exercises you can add to your existing training program.

  1. LYING FACE DOWN PLATE NECK RESISTANCE

The Lying Face Down Plate Neck Resistance is a unique strength exercise that focuses mostly on the neck muscles. It’s an intermediate level training workout, which strictly requires proper guidance, experience, and safety. The exercise generally increases the resistance of the neck muscles and the area around the shoulders.

  • Type: Strength
  • Main Muscle Worked: Neck
  • Equipment: Weight Plate
  • Level: Intermediate

Step-to-step instruction

START: Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. You will need to position yourself so that your shoulders are slightly at the end of a flat bench in order for the upper chest, neck, and face to be off the bench.

FINISH: While keeping the plate secure on the back of your head slowly lower your head as you breathe in. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second. Repeat 3 sets of 8-12 reps.

  1. LYING FACE UP PLATE NECK RESISTANCE

This is a variation of the Lying Face Down Plate Neck Resistance. You will perform the same movement, but the other way. In other words, try to bring your head up. Focus on your form, and go slowly.

  • Type: Strength
  • Main Muscle Worked: Neck
  • Equipment: Weight Plate
  • Level: Intermediate

Step-to-step instruction

START: Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. You will need to position yourself so that your shoulders are slightly at the end of a flat bench in order for the traps, neck, and head to be off the bench.

FINISH: While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second. Repeat 3 sets of 8-12 reps.

  1. BARBELL SHRUG

Barbell Shrug is a powerful movement to strengthen your shoulders and traps – the wide muscle that dominates the upper back and part of the neck. Comprising of the upper, mid and lower traps; if you want to build a bigger and thicker neck, the traps are a muscle that cannot be ignored.

  • Type: Strength
  • Main Muscle Worked: Traps
  • Equipment: Barbell
  • Level: Beginner

Step-to-step instruction

START: Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip.

FINISH: Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breathe in. Repeat 3 sets of 6-10 reps.

  1. HEAD HARNESS EXERCISE

  • Type: Strength
  • Main Muscle Worked: Neck
  • Equipment: Head Harness
  • Level: Beginner

Step-to-step instruction

START: Sit with your feet wider than shoulder width apart. Using both hands, securely position the neck strap around your head. Make sure the weights are still lying on the floor to prevent any strain on the neck.

FINISH: Grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor. Place both hands on top of your knees. Slowly lower your neck down until your chin touches the upper chest. While exhaling, bring your neck back to the starting position. Repeat 3 sets of 6-10 reps.

  1. NECK BRIDGE

This exercise could be classed as the most productive and effective neck exercise available. However, it also carries some risk if performed incorrectly. Given its risk, it would be wise to consult an expert trainer before attempting it.

  • Type: Strength
  • Main Muscle Worked: Neck
  • Equipment: Bodyweight
  • Level: Beginner

Step-to-step instruction

START: Lay on the ground with your feet flat and your knees pointed up. Place your hands next to your head with the elbows pointing up.

FINISH: Now press up until the top of your head is resting on the ground. Your hands will remain on the floor to help support your weight. Bring the hips up as high as you can and hold for a time. You can also roll your head so the weight is laying more on your forehead, or even touch your nose to the ground, to build additional strength and flexibility into the movement.

Author

Write A Comment