A chicken neck is a derogatory term used to describe someone with a skinny or thin neck. This statement also implies that the neck is frail or easily snapped much as a chicken's neck would be. The main muscles of the neck are the trapezius, splenius and sternocleidomastoid. You can lift weights to target these muscles and increase their size. Training neck muscles must be done with care as they are easily strained or pulled. Consult your doctor before beginning any exercise program.
Barbell Shrugs
The barbell shrug efficiently works the traps and can increase their size. Grab a barbell with an overhand grip and assume a standing position. The barbell should be against the body. Raise the barbell by raising your shoulders as high as you can. Pause at the highest point for a brief moment and relax the shoulders back to resting height. Take care not to roll the shoulders forward or backward when performing this movement.
Weighted Neck Extension
The weighted neck extension requires a head harness that attaches to a weight. This exercise works the splenius and is performed in a seated position. Attach the head harness and bend over at the waist. Lower your head toward the floor by bending at the neck. Raise the head back up once the chin has touched your chest. The upward and downward movement of the head at the neck must be done in a slow and controlled manner.
Weighted Neck Flexion
This exercise works the sternocleidomastoid muscles that run along each side of the neck. Lie flat on a bench with your upper back resting near the edge of the bench with your head unsupported. Grab a small weight plate and hold it with both hands against the forehead. Drop your head about an inch toward the floor extending at the neck. Flex at the neck and bring your chin to your chest from this position. You can put a towel over the weight if the plate is too hard for your forehead.
References
- ExRx: Neck Exercise
- ExRx: Barbell Shrug
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2007
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2008
Member Comments