How to Increase Neck Width

What's the purpose of developing a broader neck if you're not an offensive tackle or a professional wrestler? The stronger you are all over, the more durable you are in case of accidents. Everyone could use a stronger neck, particularly athletes in a variety of sports. However, whiplash, which can happen to anyone, is avoidable with a stronger neck. These exercises will provide you with a starting point.

Things You'll Need

  • Incline bench
  • Foam pad
  • Weight plates
  • Towel
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Instructions

  1. Chin Touches

    • 1

      Have a seat on the flat part of the incline bench. Ask your spotter to pass the towel around your forehead, with the center in the middle of your forehead, and to grasp both ends of the towel.

    • 2

      Move your head down and forward, trying to bring your chin to your chest. Your spotter should provide resistance by holding back on the towel.

    • 3

      Work up to three sets of 15 repetitions, twice a week.

    Plate Neck Lifts

    • 4

      Bring the incline bench to a horizontal position. Lie down on your stomach and hang your head off the front end.

    • 5

      Hold a 10-`or 25-pound plate against the back of your head and neck with your fingertips.

    • 6

      Lift your head and slowly drop it 10 times. Move slowly to protect your neck.

    • 7

      Roll onto your back and hold the plate against your nose to do the same exercise while bringing your head forward. This works different muscles than lying on your stomach.

    Wrestler's Bridge

    • 8

      Lie on a foam pad on the floor, facing upward.

    • 9

      Cross your arms across your chest. Then, push up with your legs to make a bridge between your feet and your head.

    • 10

      Hold this position for up to one minute. If you can't get to a minute, build up to it slowly as you try this exercise weekly.