Neck work

[Omegasox]

My neck is extremely thin, is there anything you guys do to work specifically your neck or does it naturally grow as you work out the rest of your body?

I've seen guys lay sideways on a flat bench with their head extended over the end and hold a round weight on the side of their face and work them that way.

 

[2horns]

Deads,Squats,Shrugs...that simple!

 

[super_rice]

yeah, shrugs to give you that power look.

 

[Omegasox]

I do shrugs all the time, and work my delts a lot, but my neck itself is still small. =\ My delts are decent, it's the thickness of my actual neck that is nonexistent.

Gonna try and do different versions of shrugs to try and get them to work up higher.

And I haven't incorporated Deads or Squats into my workout yet, which I need to do. Family has a history of back trouble so I'm afraid to do compound movements.

 

[JT Iron]

Squats and deads.

 

[super_rice]

I do shrugs all the time, and work my delts a lot, but my neck itself is still small. =\ My delts are decent, it's the thickness of my actual neck that is nonexistent.

Gonna try and do different versions of shrugs to try and get them to work up higher.

And I haven't incorporated Deads or Squats into my workout yet, which I need to do. Family has a history of back trouble so I'm afraid to do compound movements.

i too have a bad back. began to even have to use longer hockey sticks to prevent from leaning over as much when was 12 years old. to this day i still have a lot of my skepticism about doing work that puts pressure on your spine (push press, or military press for example).

however, when i began to do hypers, then weighted hypers, my back got better and better. the more weight i used the less the pain was there.

then i began to do squats and deadlifts, and have not looked back since. my back is as healthy as ever. but start light and progress slowly, just in case your form isn't perfect, i mean, in my opinion it's not realyl worth damaging the back just to get a few more plates on there.

for example, i dl 155 for reps and never go up, and squat 130 for reps and never go up. neither are anywhere near my 1rm, but i just do it for reps and make sure my form is as perfect as it can be.


about your neck, order that ironmind catalog, that have some cool neck straps and things like that there.

 

[Atomic Punk]

Deads will help to strengthen the back of your Neck, but will do nothing for the sides. If your gym doesn't have a Neck Machine, then your only alternative is to use the plates on the end of a bench, like that dude was doing, whom you mentioned. You could try to find one of those contraptions you put your head in, and can add weights to the end of a chain. You could then do Neck at home if you wanted.

 

[Omegasox]

Thanks for the feedback guys, I'm definitely gonna put Deads and Squats into my workout. There shouldn't be any problems as long as I start light and get my form proper before stacking.

No neck machine at the gym, so as you said my only alternative is using plates.

Thanks again guys!

 

[supreme]

Shrugs, deads, Neck harness, manual resistance - work flexion, extension, lateral flexion. DO NOT use free weights with neck rotation, can lead to cervical injury.


S

 

[callthedoctor]

..

I think there are some neck resistance exercises that can be done with bands and/or towels along with a partner....

 

[supreme]

Yes there are manual resistance partner exercises but I would stay away from them. You can apply the resistance yourself, its much safer.

If you have an MD. DO, DC, PT or ATC as a partner then they should be able to apply the partner resistance. DO NOT trust your gym buddies or one of those awesome ACE certified trainers (ROTFLMAO!!!!!) to apply resistance or you can really get hurt. The neck is very delicate & complex.

S