The neck is part of the body that connects the spine to the head through the cervical spine. It has several functions, including head movement, spinal cord protection, and passage for major blood vessels. The main muscles of the neck include the trapezius, levator scapulae, sternocleidomastoid and the scalenes.

Neck Training Benefits

• Prehab - Strengthening your neck helps to prevent injuries.

• Improved Posture - Having a strong neck can contribute to better posture, helping to maintain proper spinal alignment.

• Aesthetics - Some people like the look of a thicker and wider neck as it can enhance the appearance of a bigger and more balanced upper physique.

• Reduced Neck Pain - Regularly training the neck can alleviate pain and stiffness.

• Sport/Performance - A strong neck is beneficial in contact sports and sports that require a rapid change of direction, as it can improve stability, reduce the risk of concussions, and prevent neck injuries.

Five Exercises For a Bigger Neck

1 - Neck Plank

Start seated on the floor, placing the back of your head on a plyo box, bench or Swiss ball. To begin the movement, raise your hips, similar to a glute bridge, to bring your body parallel to the floor. Allow your weight to be held through your neck and feet and maintain good alignment through the core; once you’ve completed the plank for the desired time, slowly lower your hips back down. You should perform this exercise for 2-3 sets of 5-20 seconds.

2 - Neck Extension Hold Over Bench

Lie flat on a weight bench, holding your head over the end, and aim to maintain position with good posture. Do this exercise facing up and down, to get both anterior and posterior sides of the neck. If you're looking to upgrade your home gym, check out our Weight Benches For Sale. Perform 2-3 sets (20-30 seconds facing up, and 20-30 seconds facing down.)

3 - Banded Isometric Hold

Put a Exercise Band around an anchor point at head height and place the band around your forehead. Then, slowly step back away from the anchor to create tension and hold your neck and core tight while maintaining good posture. This can be done anteriorly, posteriorly, and laterally. You should perform 2-3 sets of 10-20 reps.

4 - Banded Neck Retractions

Place a resistance band loop behind your head at forehead height and hold the other end of the band with your arms stretched in front of you. Press your head backwards into the band, tucking the chin back to make a double chin, and hold in position for a second before returning to the starting point, keeping your arms straight throughout the exercise. Perform 2-3 sets of 12-15 reps.

5 - Dumbbell Shrugs

With a dumbbell in each hand, keeping the chest up, raise your shoulders as high as you can towards your ears, then lower the weight back down with control. You should choose a dumbbell weight that allows you to perform 2-3 sets of 8-12 reps. Our model is training with 25kg Dumbbells.

Neck training can have some great benefits; however, it’s crucial that neck strengthening exercises are performed with proper technique and that the load and intensity are increased. If you suffer from neck pain, you should seek professional advice before attempting neck training. Otherwise, go and get the physique of your dreams.

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Tags: Equipment > Dumbbells ; Equipment > Resistance Bands ; Exercise Type > Strength