skinny neck

[powerhouse972]

Can you work out your neck like other muscle groups and expect gains? If so would it be better to do left to right lifts or front to back?

 

[presguy]

ive never went left to right or back to front. i just do shrugs i find that works fine for me.

 

[canadianhitman]

To bulk up the neck, lie on a flat bench on your back, with your head hanging off of the end. Lift your head until your chin hits your chest, then lower slowly. Do as many as you can, rest for two minutes, and repeat. Do these twice a week, and you'll notice a thicker neck (especially if you are on a cycle). For left-right movement, isometric exercise is good...just put your head over to one side, put the hand on the opposite side up against the side of your head, and then push while your move your head back to the upright position. Start out doing ten aside for 2 sets.

 

[SanFrancisconewb]

Hey Thanks, i think i will try this as well. iv elaways had a horribly skinny neck.

 

[Atomic Punk]

Deads will build up the back of the neck, as it is an extension of the spinal erectors. If you have no Neck-Machine at your gym(and there are TONS that don't), then I'd stick with these. Neck is definitely one of the most overlooked muscle groups among todays lifters in my opinion. Deads will help bro, but if you do have a neck isolator at your gym, do 2 sets of 15 at every angle. 30 seconds rest betweeen sets. Just get a nice pump. No reason to strain, force reps, or go heavy on these. You are simply doing them to strengthen the area. To avoid injury it is imperative for lifters to have the capability to isolate the neck at these angles. Being that the muscles around the neck are becoming increasingly strong(such as the delts, back, and traps), if the neck isn't subsequently strengthened as well, it can lead to strains, since the Neck MUSCLES can't support the increasing loads that the surrounding muscles can continually handle.

 

[tapoutm]

I wrestle and do lots of neck, get a friend and you can either sit down or get in a base on (knees and hands) if you are sitting bend forward all the way to your knees. Have him put his hands on the back of your head and apply pressure, lift your head all the way to the top when you get to the top keep the pressure on and go slow on the way down till your chin hits your pecs do as many as possible. Thats one set do as many sets as possible I get to about 8-10. Then do what canadian hit man said lay on a bench and hang your head off the end you can also have a freind apply pressure on this as well (its better when you do this with a towel instead of his hands just have him put the towel over your forehead). Then for the side ones lay side ways on the bench with shoulder on the edge or you can sit like you were on the first one and just move side to side instead of bottom to top. You need some pressure for this one they can hold with hands or you can push against they leg if they are standing. I also do lots of bridges. Lay on your back with legs straight feet on the floor push up on your head bridge back try to touch your nose do as many as you can try not to use your arms. Then turn around toward your stomach on your toes bridge up on your head touch your nose then go to the back of your head then back to your nose do as many as you can. I also do up right rows, wide grip, & close grip. Shrugs Heavy, Shrugs with medium weight lots of reps, Speed Shrugs. I know some more I will post them when they come to me........TAPOUTM