Neck muscles are often neglected as specific targets for attention when planning a muscle building routine.
The question is often how to build neck muscle.
They do receive some benefit from other exercises directed at the arms, chest, core, and legs, and they do benefit from exercises for the upper back and shoulders, but little is done to specifically strengthen and build muscles.
A strong neck is important, especially for those who participate in contact sports.
A strong neck is much less likely to experience an injury.
Building muscles also gives the body a more integrated physique.
The exercises for building neck muscles are varied and directed at affecting as much muscle fiber as possible.
Neck exercises can be done with both free weights and manual resistance.
An historically successful four-step routine, described below, can be the key to building neck muscles that are strong and aesthetically integrated.
Step 1.
The trapezius is the large muscle on the back at the lower part of the neck.
Exercise the trapezius by performing a set of shrugs.
With a set of dumbbells in your hands, and your hand down by your sides, stand with your feet separated to shoulder width.
Lift up your shoulders, straight up and squeeze for a full second, then lower your shoulders back to normal position and repeat the process.
Keep your arms straight when doing this exercise.
Do from ten to twelve repetitions and three or four sets to encourage building neck muscle.
Step 2.
To perform a neck flexion, lie on a bench, face up, with a weight plate.
Position your body on the bench such that your shoulders are even with the end of the bench and your head is hanging over the edge.
Hold a weight plate on your forehead using both hands, and lower your head downward toward the floor.
Lift your head back up by flexing your neck muscles.
Do this for about ten to twelve repetitions for three or four sets.
Be sure to use light pressure on the forehead when holding the weight plate.
Focus upon using only your muscle for this exercise.
Step 3.
Neck extensions are great for building neck muscle.
To perform a neck extension, lie on a bench, face down, with a weight plate.
Position your body on the bench such that your shoulders are even with the end of the bench and your head is hanging over the edge.
Hold a weight plate on the back of your head using both hands, and lower your head downward toward the floor.
Lift your head back up by using the muscles on the back of your neck.
Do this for about ten to twelve repetitions for three or four sets.
Step 4.
Perform an isometric exercise to work your neck muscles.
While sitting in a chair, looking straight in front of you, put you right hand, palm toward body, again the right side of your head and push against your head, while resisting with your muscles.
Continue this process for about twenty seconds.
Release the pressure and repeat the same exercise on the left side of your head.
Repeat the exercise again on the front of your head, and again at the back.
Perform three or four sets in all four positions.
Now that you know the secret of how to build neck muscles, you can see that it is a fairly straightforward routine that will show results in a short time.
Don't be one that forgets to the importance of healthy and robust neck muscle.
The question is often how to build neck muscle.
They do receive some benefit from other exercises directed at the arms, chest, core, and legs, and they do benefit from exercises for the upper back and shoulders, but little is done to specifically strengthen and build muscles.
A strong neck is important, especially for those who participate in contact sports.
A strong neck is much less likely to experience an injury.
Building muscles also gives the body a more integrated physique.
The exercises for building neck muscles are varied and directed at affecting as much muscle fiber as possible.
Neck exercises can be done with both free weights and manual resistance.
An historically successful four-step routine, described below, can be the key to building neck muscles that are strong and aesthetically integrated.
Step 1.
The trapezius is the large muscle on the back at the lower part of the neck.
Exercise the trapezius by performing a set of shrugs.
With a set of dumbbells in your hands, and your hand down by your sides, stand with your feet separated to shoulder width.
Lift up your shoulders, straight up and squeeze for a full second, then lower your shoulders back to normal position and repeat the process.
Keep your arms straight when doing this exercise.
Do from ten to twelve repetitions and three or four sets to encourage building neck muscle.
Step 2.
To perform a neck flexion, lie on a bench, face up, with a weight plate.
Position your body on the bench such that your shoulders are even with the end of the bench and your head is hanging over the edge.
Hold a weight plate on your forehead using both hands, and lower your head downward toward the floor.
Lift your head back up by flexing your neck muscles.
Do this for about ten to twelve repetitions for three or four sets.
Be sure to use light pressure on the forehead when holding the weight plate.
Focus upon using only your muscle for this exercise.
Step 3.
Neck extensions are great for building neck muscle.
To perform a neck extension, lie on a bench, face down, with a weight plate.
Position your body on the bench such that your shoulders are even with the end of the bench and your head is hanging over the edge.
Hold a weight plate on the back of your head using both hands, and lower your head downward toward the floor.
Lift your head back up by using the muscles on the back of your neck.
Do this for about ten to twelve repetitions for three or four sets.
Step 4.
Perform an isometric exercise to work your neck muscles.
While sitting in a chair, looking straight in front of you, put you right hand, palm toward body, again the right side of your head and push against your head, while resisting with your muscles.
Continue this process for about twenty seconds.
Release the pressure and repeat the same exercise on the left side of your head.
Repeat the exercise again on the front of your head, and again at the back.
Perform three or four sets in all four positions.
Now that you know the secret of how to build neck muscles, you can see that it is a fairly straightforward routine that will show results in a short time.
Don't be one that forgets to the importance of healthy and robust neck muscle.