How to build a neck: exercises and training principles
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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
To be honest, I personally am not a fan of training the neck. Probably because in powerlifting and weightlifting there is little sense from this. But, nevertheless, this part of the body is quite popular among men. After all, a strong neck can help you out in fights. And the look of a person with a "bull" neck is more formidable.
Well, be that as it may, neck training requires not only a certain set of exercises, but also great care. Since the cervical vertebrae are quite mobile. And, no matter what neck exercises you do, all movements should be smooth and without jerks. And according to tradition, we will begin the “debriefing” with anatomy.
A bit of anatomy
As you can see, the largest and most noticeable muscle of the neck is the sternocleidomastoid. She tilts her head forward and to the side. Also, the lateral tilt of the head is provided by the scalene muscles. The tilt of the head back (extension of the neck) is given to us by the belt muscle and the trapezius muscle.
By the way, about the trapeze. If you want to pump up a big neck, then you should not forget about them. details on how to do this.
Thus, it is clear that for a comprehensive pumping of the neck, 3 movements must be performed:
- Neck bend forward (neck flexion)
- Bending back (extension of the neck),
- Lateral slopes.
Neck exercises
1. Flexion and extension of the neck, lying on the bench
These are the two simplest and most common exercises that do not require any equipment or skills. They are shown in the video below (watch from 2.00).
If you have never rocked your neck before, then I advise you to take a 2.5 kg disk. Trust that this is enough to get you started. Once again I will say that the cervical vertebrae are quite mobile, and the neck muscles are very tender. Therefore, to begin with, you need to take less weight and do all movements smoothly and preferably in full amplitude. That is, bend and unbend the neck as much as possible.
These two exercises are best alternated. For beginners, 2 sets (for each exercise) of 10-15 repetitions are enough. By the way, instead of a disc from the bar, you can ask for help from a partner who will put pressure on your head or forehead.
2. Flexion and extension of the neck in a crossover
The essence is the same as the previous exercise and there is no fundamental difference. It's just that instead of a disc or a partner, a weighted cable acts. How to do it is shown in the video below (watch from 4.00)
3. Flexion and extension of the neck, standing or sitting
To do this, you need to make or buy a small device that is worn on the head. The essence of this exercise is the same as the previous two. For the neck muscles, absolutely nothing changes. Only your posture changes. How to do this, look at the video (watch from 2.00).
Which of the above three exercises you will do is up to you. Basically it doesn't solve anything. But if it is quite convenient to unbend the neck while sitting, then bending it in such a way is probably uncomfortable. That is, you need to wear this hat on the contrary, so that the burden is behind your back. Personally, I've never seen them do that.
Did you know:
4. Lateral tilts of the neck lying
It is done in the same way as flexion and extension lying, but only lying on its side. Both the disk from the barbell and the strong hand of the partner are suitable as weights. Some even manage to push themselves with their hands or through a towel. The video below shows this exercise (watch from 3.50)
If you are a beginner, then do this exercise for 2 sets on each side and 10 to 15 repetitions with a small weight.
5. Neck training on the wrestling bridge
This is perhaps the most powerful exercise for the neck muscles. But it is also the hardest and most dangerous. I do not recommend for beginners. This exercise has many different options, both in dynamics and in statics. You can see all of them in the video below.
I advise you to start the wrestling bridge only after you have already strengthened your neck with the easier exercises described above. This will take 2-3 months.
Basic principles for neck training
1. Always do neck exercises at the end of your workout. Then your body is maximally warmed up. This means less risk of injury.
2. Always stretch your neck in a circular motion before exercising it.
3. All exercises should be done smoothly and without jerks. Remember that the cervical vertebrae are quite easy to displace and pinch a nerve.
4. When training the neck, do not forget about. Trapeze is the foundation for the neck. With large trapezes, the neck looks much larger. If you are going to swing your neck today, then it makes sense to shake the trapeze in front of it.
5. The muscles of the neck are rather weak and unendurable. Therefore, for beginners, 2 sets of 10-15 repetitions will be enough to start.
6. If you want to train the neck from all sides, but you need to do flexion, extension and side tilts of the neck. Here's what an example neck workout for beginners might look like:
- Monday: flexion + extension of the neck lying down 2-3x10-15. Weight 2.5 - 5 kg.
- Friday: lateral tilts of the neck lying 2-3x10-15. Weight 2.5 - 5 kg.
7. Do not do more than 2 workouts per week per neck. Even if you keep up, train it more often - it makes no sense.
That's all I wanted to show you. I don't consider myself a cool neck training expert, but I hope you learned at least something new for yourself. Good luck!
By the way, you can order an individual set of exercises from Ilya Timko, the author of this article and the owner of this site.
