When it comes to maintaining fitness, the neck is one of the most neglected parts of the body. Achieving big neck muscle development can be accomplished in relatively short order with a number of specific exercises, however. Such exercises not only improve muscle development, they help strengthen those muscles and prevent the risk of injury.
Wrestler's Bridge
The wrestler's bridge is one of the best ways to improve strength in the back of the neck. Perform this exercise on the ground, and repeat it several times during at least one weekly session to improve muscle development. The bridge begins by lying on the ground with knees bent and feet near the buttocks. Next, arch your back and buttocks upward while supporting your weight on your head and feet, making sure to keep your hands off the floor. Hold the arched position for up to a minute -- or a few seconds at a time, if the routine is difficult at first -- before returning to the ground. Adding more time to each repetition can quickly build strength and tone in the back of the neck.
Plate Resistance
Plate resistance is another effective way to build big neck muscles. This routine requires a weight plate -- lesser weights should be used by beginners -- towel and bench. The face-down version of the routine requires lying on the bench with your head hanging over the end. Holding the plate with both hands against the back of your head, slowly lift your head up and down up to 15 times to build neck muscles in the back of the neck.
The front of the neck can similarly be developed by doing the same routine lying on the bench face up. To avoid scratching your forehead, place a towel on your head before holding the weight plate against it. Then, with your head hanging over the edge, lift it up until your chin touches your chest, repeating this up to 10 times.
Isometric
Isometric exercises build neck strength without the use of weights. Front and back isometric exercises strengthen those muscles through resistance. Begin by standing upright and placing both hands against your forehead. Push your head forward firmly against your hands, making sure your head does not actually move forward. Hold that position for up to 10 seconds before relaxing. Reverse the routine by pressing your head firmly backwards while providing resistance by holding your hands on the back of your head. Hold for up to 10 seconds, then repeat both exercises again as desired.
Isometric exercises are also effective at strengthening the sides of the neck. Utilizing the same methodology as in front and back exercises, press your head to each side while providing resistance on the opposite side of your head with each hand.
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