How to train your neck muscles
How to train the muscles of the neck for size and strength with weights.
All exercise programs should be discussed with your doctor before you start them. Please discuss with your personal trainer or with your doctor the weight of the plate you use to prevent injuries to your cervical spine.
What muscles are we working here?
We are working both the neck muscles themselves and the surrounding muscles of the trapezius and shoulders.
Why strong neck muscles?
The neck muscles should be strong to prevent injury and to support barbells in other types of lifting. The size of the neck and surrounding muscles is also important in the sport of bodybuilding.
How do we train the neck muscles?
We train the neck muscles by training the neck itself and the trapezius or “traps” and the shoulders with weights, and very carefully.
Here is our routine.
1. Weighted head tilting.
2. Upright Rows
3. Dumbbell Shrugs
4. Head stands (performed without weights).
5. Front shoulder presses, seated.
6. Rear shoulder presses, seated.
7. Dumbbell laterals.
1. Weighted head tilting.
Position a single weight plate on the top of the head over a towel or other padding. Holding the weight plate in place with both hands, bend at the neck forward and back, using the neck to perform the exercise. The hands’ only purpose is holding the weight on the head securely. Do 8-12 reps for 2-3 sets. Stop for any soreness. Take a little water between sets.
2. Upright Rowing.
Grasping a barbell with a close or wide grip, raise the bar to chin height. Keep your elbows above bar level at all times. Do 2-3 sets of 8-12 reps close grip and wide grip. Breathe out on the first movement, in on the second. Keep plenty of drinking water handy. Use a weight belt and spotter.
3. Dumbbell Shrugs.
Holding a pair of dumbbells palms inward at arms' length at the sides, lower your arms as far as possible, then shrug the shoulders up as far as possible. Repeat for 8-12 reps. Breathe out on the first movement and in on the second movement. Use care, a weight belt and have plenty of water available.
4. Head stands.
Headstands will help strengthen the neck and aid in balance while providing an additional and very safe exercise to this routine. Kneeling, place your hands in front of you and put your head down to form a three-legged tripod. Rest your knees on your thighs then thrust your legs up into the air above you. Balance on your head and hands erect as long as possible. Lower yourself, concluding the exercise. Make sure there are no extraneous objects laying around that you might kick or fall on.
5. Front shoulder presses, seated.
By sitting for this exercise we more isolate the upper body and concentrate on its muscle groups including the neck and surrounding muscles. Sit with a barbell on the chest in both hands, gripped at shoulder width. Press the barbell above the head and back down 8-12 times. Do this for 2-3 sets.
6. Rear shoulder presses, seated.
This variation lowers the barbell behind the neck. Be careful and use a spotter.
7. Dumbbell laterals.
With dumbbell laterals, you perform an exercise similar to rowing. You raise the dumbbells to each side (laterally) and back down again. Follow the aforementioned scheme for sets, reps, and breathing. Have water for drinking and a spotter for accuracy of form.