Upper Neck Exercises

When it is time to exercise, the neck is an oft-neglected area of the body. This is unfortunate, as a strong neck can help to injury-proof athletes involved in combat sports. But even if you are not involved in combat sports, a thick neck conveys a sense of intimidating raw strength, which is likely one of your main goals in lifting weights--to look strong.

  1. Neck "crunches"

    • The first exercise you can perform to increase the size of your neck muscles is simple. Lie on your back on a bench, while keeping your head and neck hanging off the edge. Allow your head to drift as far back as possible so that you are looking upside down at the rest of the room Now perform a "crunch" using only the muscles of your neck (i.e. bring your chin upwards so that it comes into contact with your chest). Repeat this for two sets of 20 repetitions.

      Next, flip over onto your stomach. Keep your head and neck hanging off the bench and perform a reverse neck crunch (bring the back of your head as close to contacting your upper back as possible). It is important to work the neck muscles in both directions evenly so you do not develop an imbalance. So aim for another two sets of 20.

      Once you can perform both of these exercises for a full two sets of 20 easily, consider adding weight by holding a small plate (5 or 10 pounds) across your head to provide some resistance.

    Neck Harness

    • If your gym has a neck harness, consider yourself lucky. As seen in the image, a neck harness fits over the skull to allow weight to be suspended from the head and neck. The advantage here is that it allows for much greater loading than with the neck crunches. While it would be difficult to perform neck crunches with a massive 45-pound plate on your forehead, it is no problem to perform them with the neck harness as the weight is hanging down unsupported.

      Neck exercises with the harness can be performed while sitting or standing. Try to work a full range of motion in all directions to get the best possible workout. Aim for sets of at least 15 to 20 repetitions before considering adding additional weight. Religious use of the neck harness will take your upper neck muscles to new levels of development.

    Neck Bridges

    • The final exercise you can perform to develop your neck muscles is a neck bridge. A neck bridge is an isometric hold that focuses the stress on the muscles of one's neck. To perform a neck bridge, lie on the ground with the only three points of your body in contact with the floor--your feet and the top of your head. Arch your back up to place stress on the neck and hold for as long as possible. Start with a 15- or 30-second hold and work your way up over time until you can hold the position for two minutes or more.