The neck includes the sternocleidomastoid and splenius muscles. The sternocleidomastoid muscle is located at the front sides of the neck and is responsible for flexing and laterally flexing the neck. The splenius muscle is located at the back of the neck and is responsible for extending and laterally flexing the neck. You can perform a neck workout at home with just a weight plate and a weight bench. You should do a neck workout one to two times a week. For each neck workout, you should do two to three exercises. Each of the exercises should consist of three sets of 15 repetitions using light to moderate weights.
Lying Weighted Neck Flexion
The lying weighted neck flexion targets the sternocleidomastoid muscles. To perform this exercise, grasp the weight plate with your hands using an overhand grip and lay your back down on the bench. Put the weight plate over your forehead. Flex your neck to move the weight plate up and forward. Extend your neck to move the weight plate down and back.
Lying Weighted Lateral Neck Flexion
The lying weighed lateral neck flexion works the sternocleidomastoid and the splenius. To execute this movement, hold the weight plate with your right hand in an overhand grip and lie down on the left side of your body. Position the weight plate over the right side of your head. Laterally flex your neck to bring the weight plate up and towards the right. Laterally extend your neck to bring the weight plate down and towards the left.
Lying Weighted Neck Extension
The lying weighted neck extension targets the splenius muscles. To perform this exercise, grasp the weight plate with your hands using an overhand grip and lie down with your stomach facing towards the bench. Place the weight plate over the back of your head. Extend your neck to move the weight plate up and back. Flex your neck to move the weight plate down and forward.
Seated Weighted Neck Extension
The seated weighted neck extension works the splenius. To execute this movement, hold the weight plate with your hands in an overhand grip and sit on the bench. Lean your torso a bit forward and position the weight plate over the back of your head. Extend your neck to bring the weight plate up and back. Flex your neck to move the weight plate down and forward.
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