1. Putting Neck Backward Resistance Exercises in Your Own Hands
Most bodybuilders love to add a thick, muscular neck to their massive chests and wide shoulders to really complete the picture of strength and size. To hit the neck muscles adequately, you need to do so from all sides: front, back and lateral. For neck backward resistance exercises, you can use your own strength as the resisting force. Place your hands behind your head, fingers laced. Push forward as you try to move your head back. Hold that position for five to ten seconds. Do this for up to ten sets. Be sure to keep your chin up, don't tuck it. Think of it as trying to look up into the sky as you bend your head back. If you can't get the kind of resistance you're looking for using your own strength, do this same exercise by using a wall. Place a small pillow behind your head and try to bend your head back, using the wall as resistance.
2. Building a Bridge to a Thicker Neck
A popular backward resistance exercise for the neck is the bridge (referred to as a neck bridge or wrestler's bridge). Lie on your back on the floor. Raise yourself up into a bridge, with only your feet and head on the floor. Roll forward so your weight is on your neck (it's best to use a pillow or rolled-up towel under your head). This exercise must be done in the proper form to prevent injury. Many recommend that beginner's should not attempt this movement; it's best done by those with strong neck muscles. For an advanced movement, you can place a weight plate on your chest while you do a neck bridge, but again, don't attempt to do this before you're sure your neck can handle this type of exercise.
3. Neck Exercises a Weighty Issue
Neck backward resistance exercises can be done with weights to really build strength and develop those neck muscles. One way to add weight to your neck routine is do weight plate raises. Lie face down on a weight bench and hold a light weight plate behind your head. Raise and lower your head for the desired number of repetitions. You can also use a neck harness, a leather or nylon strap with chains on either side from which a weight plate can be suspended. Stand with hands on knees, start with head down and slowly lift your head to the point where you can look forward. Do as many repetitions as possible. Finally, you can utilize a four-way neck machine to do backward resistance exercises. As you can see, you have many options when it comes adding just the right resistance to your neck exercises.
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