Workout Routines

Muscle Building Tips: Bolt On a Bigger Neck

Give this bodypart the individual attention it deserves to make a strong impression.


Not only does a strong neck help to support/protect the head/spine and enhance posture, but it also looks freakin’ cool when your noggin is resting on what appears to be a tree trunk. And when you think about it, almost no matter what you're wearing the neck is always on display, so if you want people to know you are an avid iron pusher (and puller) when fully clothed, you better make sure your head is not sitting upon a pencil.

The anatomy of the neck is actually quite extensive, which allows for it’s many patterns of movement such as flexion, extension, rotation and bending side to side. A complete training program for the neck will effectively target each of its muscles: the sternocleidomastoid, trapezius, semispinalis, longissimus, and splenius capitis.

If you wish to venture into direct neck training I highly recommend you always begin with a brief neck warm-up to stretch the many muscles involved and to get some blood flowing into the area. The following warm-up would suffice:

  1. Shrug your shoulders up, back and down with no weight 15-20 times.
  2. Tuck your chin into your chest and hold this position for 15-20 seconds.
  3. Bend your head back, looking straight up to the sky or ceiling and hold this position for 15-20 seconds.
  4. Turn your head as far as you can to the left and hold this position for 15-20 seconds. Repeat again on opposite side.
  5. Drop your ear down toward your left shoulder (you can pull on it slightly with your hand for a better stretch) and hold this position for 15-20 seconds. Repeat again on opposite side.

Next Up: The Neck Workout

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