The lift:To do this exercise, you will need a special neck harness piece of equipment.Most gyms do not have this piece of equipment, so you may need to purchase it somewhere first. I mean the guys who want to train daily to look like Greek Gods, whether it's for self, for ladies(or lads), and whatever other motivation you may have. Fellas, if you gain the right amount of size in your neck you absolutely will look more masculine and more intimidating, which is a good thing. It helps work your shoulder, traps, your core, and of course your neck. Getting hit right on the button as people would say transfers from chin to the neck. Begin with hands down at your sides, with dumbbells in each hand. This way you can track your daily reps, your goals, and your neck size as it improves. Some may disagree, but based on personal experience, this is the best trap workout there is. There is equipment out there, some of which is popular and affordable, and some of which you’ve never heard of but can be good for you. Weight training for the neck is a topic surrounded by debate and a bit of mystery. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Best exercises for neck: Lying neck flexion. Here they are, best place to get them is amazon below: All that is left to do now is to get to work. Normally a standard Olympic style weight plate will do the job. When doing neck bridges it’s really up to whatever you can handle. We’ve seen guys like Tom Hardy go through transformations and a neck adds a ton to the “handsomeness” of a face. Outside of it helping you perform better as an athlete or protecting you from impact in football or boxing, it also has some daily life benefits. A bad neck could lead to problems with the spine and the many nerves around it. A strong neck can come in handy in most sports, as well as daily life. Make sure and look forward because leaning to one side could have your traps looking uneven. A strong neck can be a necessity in some high contact sports. The beautiful thing about neck workouts is they don’t require expensive equipment. Sign In. Neck problems are common. Your neck will be shocked, so you better be ready. To Failure - Another option is either doing one round to failure, or multiple rounds to failure. Stretches such as arm circles for your shoulders and neck circles for your neck will help increase flexibility and maintain your range of motion. These injuries can cause serious damage to neck muscles, vertebrae and nerves. Neck Strengthening Exercises and Workouts. It also though, has a lot of functional use. Lower slowly and repeat. It has great reviews and rarely, can be spotted in gyms, mostly MMA gyms where wrestlers frequent. Place your right hand on the right side of your head and exert pressure on your neck, while using your neck muscles to resist the force. Tilting of the head, moving your ears toward your shoulders is the movement for this stretch. Who specifically would be interested in building a stronger neck? Hold the weight on your forehead, stretch your neck backwards and then lift your head so that your chin touches your upper chest. Instead, try to incorporate neck exercises into all of your workout days, hitting different muscles each time - providing a variety of stimuli will challenge your muscles and spur growth. The upper part of your traps is a part of your neck, so when you train traps you also train your neck. When is the last time you looked at a stick figure and said: “wow that’s sexy.”. The 4 Way Neck Harness With Resistance Bands. The next workout that you should be doing already anyway, is lateral raises. Â© 2020 Bodybuilding.com. Buy one for yourself. The best way to approach this exercise is by sets and reps. Any workout that will work on your traps will work your neck and give you that Tom Hardy Bronson/Warrior/Bane look. Grab the weight … Try keeping the volume for your neck exercises around 3 sets of 12 reps. As you progress, or based on your comfort level, you may add a set, increasing your volume. Sometimes through various stretches you can increase your range of motion though. A strong neck can be a necessity in some high contact sports.High contact sports, day-to-day living, and even pure cosmetic appeal - a strong neck can be useful. Here is an example of a chart you can use, you can download it here: The Best Neck Workout for Fighting, Football, Wrestling, Boxing, and MMA, Why a Big Neck? The same bet here, 5 sets, 5 reps, go heavy or go home, and if you workout at home, go heavy anyway. Lower slowly and repeat. These include: When tackling or hitting somebody, the helmet offers some protection, but not all the time. Everybody should be interested in building a stronger neck. Let the weight of your head weigh you down and you will now be seeing everything upside down. Use these neck strengthening exercises and achieve your goals of getting world titles, or getting the attention of world class ladies(or lads). Your body doesn’t know weight it only knows resistance and if you do enough reps you will get the necessary resistance to build the muscle. More shoulder work! Luckily though, we don’t have to pick just one so I’ll leave it up to you. To attenuate the tension, stretches can help a lot. If you’ve ever seen powerlifters, they have some of the most impressive necks that belong to humans on this planet, outside of wrestlers. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Strong deltoid and trapezius muscles contribute to overall neck strength and movement, so these muscles cannot be ignored. Be sure to keep your shoulders flat and do not lift them during this stretch. Since this is a site for fighters and fight fans, we couldn't avoid mentioning this. Part of this reason is that most powerlifting moves attribute to neck size, the other part is that their dirty little secret is that they actually do often target the neck. If you’d like one, you can buy one on Amazon below: To train your neck with this, hit each side 3 times, one after the other. The exercises that work your neck are the deadlift, should press, lateral raise, shoulder shrugs, and upright row. In order to build a strong neck, you'll want to build up all of the muscles in the neck, as well as those that support these muscles. If your range of motion is less than normal, do not force the movement or use resistance. Having a stronger neck can reduce the risk of neck injury (and central nervous system trauma), in sports and unexpected accidents in vehicles, or tripping and falling even. If you’ve never really trained your neck or just starting to train, then you will want to stick to the simplest workout in this case that has the lowest risk of injury, but can still and 1 to 2 inches to your neck when done consistently. There are three ways to do it, you can pick either format below and adjust it to your level of endurance. Hold two dumbbells in front of you while seated. Neck Workouts You Can Do At Home With No Equipment, 5 sets to absolute failure - rest as needed, Neck Bridges, the Holy Grail of Neck Training, That, in a nutshell, is how you do it. 6 While everyone could benefit from a stronger neck, contact sport athletes such as football, rugby and hockey players would be particularly interested in the injury prevention aspect. Neck Workout Motivation - The World’s Most Legendary Necks. Nothing is worse than seeing a good-looking face, a good looking body, separated by a pencil neck. Although you can do it till failure. If you suffer from the double chin regardless of how much weight you lost, then training your neck is the absolute solution. Raise dumbbells by extending elbows and rotate shoulders to straight arm position as you raise. Give these exercises and extra go on shoulder and back day. If you're a fighter, do it daily. If you're a lifter than you may have unintentionally been training your neck. In clinches people will grab on the neck to get leverage or advantage when doing a move. If all this talk of function and aesthetics didn’t get you going, then here is a quick slideshow of the world’s most legendary necks. This include wrestling in high school and college as well as wrestling like WWE or TNA. Now that we know that, let's dive into detail. Pick a comfortable number of reps, and do 5 sets of it. Sure pushups work the chest, but sometimes the bench can be fun and just as effective(if not more). Some beneficial neck exercises to include in your routine are: Lie down on a flat bench with your shoulders even with the end of the bench. Hey, the neck can always be seen - and in my opinion a strong neck screams bad@ss. Shrugs are a staple in my routine, as they work your traps and your shoulders effectively. Lie down on the bench with your head hanging off. I haven’t personally used it so I can't say how effective it is but it definitely looks like it’s worth looking into. Now that you know how to do it, here is the workout you can do one of these options: Personally, I always prefer to go to failure but it will be up to you and how you currently optimize your bodybuilding routine. So whether you’re an athlete, a bodybuilder or an average citizen who likes to look good, having a big, strong neck is important, but you already knew that. It's important to realize that the body is a kinetic chain, and one weak link will compromise the strength of the entire body. Scientists have done tests of impacts that have collars on the necks and have seen the risk of concussion reduced on impact. Consult your MD or DC for professional advice if you cannot. Getting enough reps in will help you increase the neck size while keeping the risk of injury to a minimum. Athletes participating in contact sports have helmets, shoulder pads, chest protectors, and a wide array of other equipment, but even with all of that protection, the neck is still vulnerable to injury. This is the best workout that you can do for your neck if it's strong enough. The benefits of building a strong neck are numerous. Outside of it helping you in sports and dangerous situations like car accidents and street fights, it also has aesthetics benefits that you will reap the rewards of. As supporting muscle groups, these should also be trained to increase neck strength. 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