The neck is an area of the body that often gets neglected when it comes to weight training. Strengthening your neck muscle, however, can help prevent injury to your spine in contact sports, such as football and hockey. The actual muscles of the neck are the upper trapezius and levator scapulae, both of which are located on the back part, and the sternocleidomastoid, located on the front. You can build up your neck muscles with the help of free weights and body weight.
Step 1
Execute a set of upright rows. Stand with your feet shoulder-width apart and hold a barbell in front of your body with your hands about 6 inches apart, facing your body. Your arms should be straight down in front of your body at this point. Lift the barbell up until it is at chest height, slowly lower it back down and repeat. Act as if you are lifting a pail of water by the handle.
Step 2
Shrug your shoulders to work your neck muscles. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your hands facing in. Keep your arms straight and elevate your shoulders up in the air. Squeeze for a second, lower your arms back down and repeat.
Step 3
Lie face-down on a bench to do neck extensions. Get into a position where your shoulders are level with the end of the bench and your head is hanging down over the edge. Place a weight plate on the back of your head and hold it with both hands. Lift your head up as far as you can by contracting the muscles in the back of your neck. Slowly lower it back down and repeat.
Step 4
Lie face-up on a bench to do neck flexion exercises. Get into a position where your shoulders are on the end of the bench and your head is hanging over the edge. Hold a weight plate on your forehead with your hands and lower your head downward. Lift your head back up and try to touch your chin to your chest. Use your neck muscles to do this movement. Slowly lower your head back down and repeat.
Step 5
Perform an isometric neck exercise. Stand with your feet shoulder-width apart and look straight ahead. Place your right hand on the right side of your head. Push into it by engaging the muscles on the side of your neck. Hold for 10 to 20 seconds and switch sides.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of each exercise. Work your neck twice a week. When you hold the weight plate on your head, do not to assist lifting it with your hands. Really focus on using your neck muscles.
Things You'll Need
- Barbell
- Dumbbells
- Weight plates
- Bench
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