The “Training the Body” series will cover all the major muscle groups and the exercises for them.
Lets start with the top, and begin with Neck
Neck Training
s20 years ago when I started lifting weights, no one talked about neck training.
It was only brought up in the context of combat and collision sport athletes, and not much outside of that.
However, as the “Chad” meme took over online, and “classical physique” bodybuilding made a comeback in the fitness community, its gone from a niche topic to mainstream one.
I’ve been asked about neck training more in the past few year than any of the prior 10 years. This guide is a history of neck training, and teaches you how to effectively train neck in an uncomplicated manner, without needing to perform fancy exercises or long routines.
Why Even Care About the Neck?
Super obvious point - Your neck holds up your head.
Super insightful point-Your neck muscles are the FIRST muscles in your body to ever begin to develop. If you have children or have ever held a newborn baby, what can’t they do?
Answer - Hold their heads up.
Your neck muscles and the ability of your cervical spine to turn your head to look side to side and up and down, this ability is integral to our physical development. Other primates do not have the “head turning” capabilities that humans why. We have evolved to be hyper-aware of every aspect of our environment, and this takes advantage of our excellent vision (aside from birds of prey, humans have the best vision of any animal).
Thus, your neck is IMPORTANT. It is also an incredibly vulnerable “limb.” Any injury to the neck is potentially life threatening. You’ve got veins and arteries running through your neck, as well as your trachea that gets oxygen into your lungs and carbon dioxide out.
Said simple, the neck is worth training like any other part of the body
Neck Training and Aesthetics
At one time, direct neck training was practiced in bodybuilding, although it’s fallen out of style in the past few decades. The Classic Age bodybuilders modeled their physiques on an “Apollonian” Ideal, which meant the whole body had to be in proportion.
Having a chicken neck on top of a big upper body looks very bizarre. Intuitively human beings recognize a skinny neck on men as denoting weakness, and women too with very thin neck are seen as frail.
If you dig into the weirder corners of the internet, you can find entire forums on reddit that continuously discuss neck training, and how much it affects a man’s attractiveness. Most people don’t realize how much neck affects physical appearance.
This is Jeremy Meeks, the former ex-con turned fashion model who went viral years ago for his photogenic mug shot. On the right is the original photo, the left a modified version with a slimmed down neck.
Would he have still gone viral if he had a skinny neck? Maybe, maybe not, but it is interesting how much a difference it makes in his perceived physicality.
If you saw the photo on the left, and it was all you had to physically assess him with, you’d likely assume he is a skinny individual.
In contrast, on the right he has a proportionate neck that implies fitness and makes him look more attractive.
Why Does the Neck Influence Perceived Attractiveness?
Two major reasons
Androgenic Development and Maturation-Referring to the physical changes that men go through during puberty.
As testosterone production ramps up, muscle mass increases, and the shift from having a child’s body to an adult male body is that the limbs all get thicker/denser.
Including the NECK.
Children have large heads and thin necks in comparison.
Adult men have larger necks, and more proportionate heads.
Men with skinny necks look less masculine because they physically have head neck dimensions that are similar to that of a child.
Proportion and Symmetry
The human body, like all living things, follows the Golden Ratio. Facial features, eye spacing, limb length, all these things follow the Golden ratio dimensions.
The neck is no different. Having a thin neck in comparison to the head disturbs this symmetry, and creates a dissonant effect that intuitively “does not look right”. We may not know the exact mathematical discrepancy, but the human eye is evolved to recognize distorted dimensions on the body.
Jaw Development
One of the characteristics of attractive men is having a muscular and defined Jaw line.
Why is this attractive? For the same reason muscular and proportionate bodies are attractive in men, A muscular jaw and a muscular neck go together. Thus having a sharp jawline and thick neck is an obvious sign of physical vitality and strength.
Men with skinny necks tend to have comparatively weak looking jawlines. There are exceptions perhaps, but overall it is a malnourished look, and even if a man’s jawline is defined, his face looks weak because of the lack of muscle.
The Neck can be trained like any other Part of the Body
In classical bodybuilding, the ideal dimensions were to have a neck that was the same circumference as the biceps and calves.
Steve Reeves was the last bodybuilder whose physique followed this ideal.
Steeve Reeves today would be told he needs to be bigger, but his physique is the gold standard for perfect proportions. He does in fact have long neck, but it is not skinny at all, and every muscle on his body is in balance with all the others.
Steeve Reeves in his prime was said to be jaw dropping to looking at. He was 6’1, around 210-215, and he had 18 inch biceps, calves, and neck. And he actively TRAINED his neck to match his arms and calves.
Bad Posture and Neck Training
A very common postural deformity you see in the modern world is Upper Crossed Syndrome.
This is commonly called “text neck”. Its the result of a lifestyle of sitting, staring down at the smartphone constantly, and have a physically weak body.
Training your neck will help to improve this condition, by strengthening the muscles that keep the head up and neck aligned.
Neck Strength and Combat Sports
In Martial Arts, practically all systematized forms across the world incorporate direct neck training. A strong neck allows you to go head to head in wrestling, resist chokes in BJJ and System. It gives make you resistant to punches and kicks to the head, and it helps you manipulate your opponent in the clinch and resist getting tied up.
Out of all combat sports, the athletes that have the thickest necks are always wrestlers.
Wrestlers do wrestlers bridges, and use their head as a 5th limb to control their opponent.
This leads to incredible levels of development.
Having a weak neck puts any athlete at a disadvantage. You are easier to physically bully, less resistant to punches, and more susceptible to being stunned or knocked out in striking.
There has been A LOT of research the last 10 years on head injuries and concussions in the NFL, in youth football, in boxing and MMA.
Now, I don’t have an answer for concussions. That’s a multifaceted issue that does not have an easy solution.
I can tell you the BEST way to prevent concussions though; train your neck.
Do not think that neck training is only for “impact” athletes either. Your neck muscles play a role in strength throughout the whole body, in the squat, bench press, and deadlift. Your neck muscles also hold your head up and help prevent you from developing forward head (text message neck) and thoracic kyphosis (slouching and hunchback posture).
The Strength of your neck influences your standing posture and overall body mechanics.
Basic Neck Training Anatomy
Now that we’ve talked about WHY you should train your neck, let us get into some practical anatomy and training.
To start with, the neck has over 25 different muscles that attach to it. That is A LOT of muscles. I am not going to name all of them, as it would detract from the point, but be advised that almost all of them are SMALL muscles, and they are not difficult to injure.
These are not muscles that you can sloppily train
I’ve seen many athletes overdo neck work and be left with strained neck, a headache, and regret that they didn’t slow their roll and train smarter.
When you do any kind of neck training, always start conservatively
As you’ll see in the exercise section, I do not advise weighted neck work until you’ve been training your neck regularly with bodyweight movements for at least 8 weeks.
That in mind, the easiest way to think about neck training is categorize it into functional directions.
Your neck has 4 basic function/directions it can move in:
Flexion (looks down)-this is tucking your chin to your chest. Many boxers practice neck extension, but its training FLEXION that makes your neck stronger and more resistant to being snapped back by a punch
Extension (looks up)-Being able to extend your neck is hugely important in grappling and wrestling of any kind, as you use your neck to resist and move your opponent. The cervical extensor muscles and the trapezius contribute the most to this function
Lateral flexion (side to side head tilt)-the lateral flexor muscles on the sides of the neck are quite small, and they are some of the easiest to injure. Always be very conservative training lateral flexion.
Rotation (turning your head)-Rotation can be trained with bodyweight initially, and there are some new neck training hardnesses on the market that allow for loading rotation in training. At the more advanced level of neck training it is usually done with wrestler’s bridge work. Training rotation is not always necessary, and many athletes find that simplifying do flexion and rotation is sufficient, but it is a movement capacity you can train regardless.
The neck has multiple ranges of motion. Any neck exercise you do is going to train one of the above functions.
Training the Neck 101
Training the follows a simple path of progression
At the beginner level, you start with unweighted bodyweight exercises, done for 2-3 sets twice a week.
After 8 weeks, you could start adding weight to your bodyweight movements, and incorporate isometric movements
After another 4-6 weeks, or 2-3 months, you’ll have the strength and muscle to do more advanced bodyweight work like wrestlers bridges
Neck training SHOULD always be done for high reps and/or sustained time under tension. Being overly ambitious with your neck training could cause severe and even life-threatening injuries.
And keep in mind there is no such thing as heavy neck training.
If you have never trained your neck, I would suggest starting with BODYWEIGHT first. Do not attempt any kind of weighted exercises.
The Essential Neck Exercises
I have listed this out from the most basic, to harder exercises that require more training, and movements that require some equipment. This is not a comprehensive list, but it is the most tried and proven exercises.
1. Head Nods/Chin tucks-Forward Flexion
This is a staple training technique of Brazilian Jiu-Jitsu, Judokas, and boxers. You can do this on a mat or, laying on your back with your head hanging off the end of a bench. Lift your head and bring your chin to your chest for a set of 15-25 reps. 2-3 sets is the best recommendation.
This movement can obviously be done weighted, typically by using a plate placed on the forehead (and padded with a towel). The weighted version follows the same set and reps as the unweighted version.
2. Head Extensions
This is the reverse of the head nod. These are best done with chest down on a bench, with your head hanging off the end off the end. You drop the head down towards the floor, and then extend the neck and look up. When doing these, it is important to not extend too far back and compress the cervical spine. These are done slow and control, and not with momentum. Like the front flexion, these are for a set of 15-25 reps. 2-3 sets is the best recommendation.
This movement can also be done weighted, typically by using a plate placed on the back of the head and held in place with the hands (and padded with a towel). The weighted version follows the same set and reps as the unweighted version.
3. Lateral Head Flexion
This is a popular movement, but in my experience it leads to a lot of cramped necks and spasms. You have to be very conservative the first time you do this exercise. If you are going to do these, do them with bodyweight only. They are best done for a set of 15-25 reps. 2-3 sets is the best recommendation.
4. Head Rotation
This is an overlooked exercise, but so simple and effective. You hang your head off the end of the bench, and fully rotate your neck to the right, and then to left, and then repeat that going back and forth. Basically you look right, look left, back and forth, back and forth. These are best done for high reps in the 20-40 range (per side).
If you have a specialized neck harness, these can be done standing and with resistance, but there is no effective way to add resistance to the bodyweight version on the bench. Stick with the high rep work.
5. A Neck Harness
Neck Harnesses are RARELY seen in modern gyms, but they WORK. I have one and I have used it religiously in the past. DO NOT buy a cheap neck harness. I’ve had my Spud harness for 5 years now, it’s built to last. A cheapy neck harness that snaps is an accident waiting to happen.
With a neck harness, you will place it securely around the skull, and sit upright, your hands placed on your knees. String a weight plate through the neck harness chain, and extend the head up. Lower into slight flexion, then back up again.
This movement should be performed with a controlled tempo and done for high reps. Add weight as appropriate. 2 sets of 20-30 reps twice a week is a good starting point
6. Stability Ball or Bench Neck Bridge (Neck Plank)
This exercise is a regressed version of the neck bridge. The stability ball offsets some of your bodyweight while also providing a more comfortable and accommodating surface to bridge from versus the floor or a bench. An advantage that this has the over the floor is that you can safely perform neck roll movements without fear of injury.
Perform for 2-3 sets of 30-60 seconds.
7. Wrestlers Bridge
Bridging is a controversial exercise. While its universally practiced by wrestlers, and wrestlers have the thickest necks of any athletes, it also tends to be very very aggravating orthopedically, and wrestlers also tend to have chronic neck problems as they age.
If you want to incorporate into your training, you absolutely can, but if you don’t want to include it, that is fine too. Ultimately we all exercise at our own risk.
At the level of doing bridges, 2-3 sets, working both the front and back of the neck, would be effective. If you want to do more advanced movements though, go for it.
8. A Neck Machine (IF you can find one)
They are the most all around effective piece of equipment you can use. The downside is that they are very very rare. Only the most old school and hardcore of gyms will ever have a 4-Way Neck machine. If you do come across one, they are definitely worth using though. 2-4 sets, 10-20 reps each direction, done twice weekly.
Neck Training Routines
The following routines can be done 2-3 times weekly. They run from beginner routines, all the way to advanced routines with harder movements
Basic Neck Training 1, AJACS Go To Routine from Josh Bryant:
Obviously I know this routine is 100% free on youtube, but I have to share it because its my personal go to routine. The one caveat to this routine is that the lateral flexion and rotation can actually be too much for people initially. If you’ve got a very stiff neck and tight upper traps, this routine may not be advisable. If you dont though, I’d suggest doing this 2-3 times weekly.
Josh Bryants Bodyweight Neck Routine
Basic Neck Training 2, Bodyweight Only, Flexion and Extension Only
This is a simple routine that trains flexion, extension, and lateral flexion. Its easy to recover from, its unlikely to lead to neck stiffness, and you’d notice results in a few weeks. It can be done 2-3x a week.
Bodyweight Neck Flexion, 2 sets x 15-30 reps
Bodyweight Head Extensions, 2 sets x 15-30
Lateral Neck Flexion, 2 sets x 10-15 reps
Intermediate Neck Training (add weight)
Once bodyweight becomes very easy, you can add small amounts of weight.
My favorite device to do this is a STRONG NECK. Its a simple plastic and foam pad that makes adding plates easy and ergonomic
Click Here to purchase, and use AJAC for 10% off
Front Neck Flexion with plate on Forehead 2 sets x 15-25 reps
Head Extension with plate on back of forehead 2 sets x 15-25 reps
Lateral Neck Flexion, 2 sets x 15-30 reps
As another option, you could move to doing weighted neck harness extension work, along, with the flexion training.
What About Bridging?
Some coaches will advise you to never do neck bridges, while others will swear by them. I would advise caution. If you can get your neck muscular doing the above routines and are satisfied with your results, then maintain doing what works. A basic bridge workout would look like the following
Back Neck Bridge 2-3 sets x 60-120 seconds
Front Neck Bridge 2-3 sets x 60-120 seconds
Neck Training Routines on Youtube
below are a number of excellent videos with routines you can try out that don’t require fancy equipment.
What Do I Think of Fancy Neck Training Attachments?
I have seen various neck training devices sold that can train the neck in all four directions, and while some of them certainly look promising and I have no doubt they work, the reality is this…
SAVE YOUR MONEY. AND BE PRACTICAL
If you want to carry a large device with you into the gym in your gym bag, all the power to you. I like to buy accessories for working out as well, and have spent a great deal of money over the years trying out different implements.
In regards to neck though, outside of a neck hardness, Ive not found any of the neck
That said, I want your training to be practical, and as I’ve learned over the years, the more equipment you need to carry into the gym to get a training session in, the less consistent you are likely to be in training.
Two Final tips
Use a foam roller if your neck is tight
A simple movement that so often people don’t think to do; you can rest your head on the back of a foam roller, position it so it rests directly on the trap insertion points at the base of the skull, and then easily massage your cervical muscle by rotating your head back and forth. Feels good and easy to relieve tension
Keep your jaw closed, and tongue on the roof of the mouth
For any neck exercise, your jaw muscles should be engaged and your mouth closed. Pull your tongue back to the roof of your, dont let it hang loose. It might seem like a pointless detail, but you’ll quickly find it makes a big difference in muscular engagement
Final Thoughts
I’d recommend training neck twice a week to start with, at either the beginning or the end of a workout. For lower body days, you could start with neck work. For upper body days, I’d do it at the end of training. Neck work shouldn’t take more than 5 minutes. 4-6 working sets of high rep neck work done twice a week will promote adaptations, and within 4-6 weeks you should see visible changes in your neck muscularity.
Excellent! Thanks for sharing it so freely. The neck is undoubtedly an essential muscle group for truly functional strength and lifelong training.