How to pump your neck and make it stronger? 4 useful and safe exercises

fitness trainer

The neck is one of the most vulnerable parts of the body. It contains very small and fragile vertebrae that are easy to injure. We pay a lot of attention to training large muscle groups – legs, glutes, back, arms. The muscles of the neck are often forgotten, and this area remains thin and weak. Today you will learn how to pump the neck safely and effectively.

The neck is most susceptible to injury due to weak muscles, on which a heavy load is placed. It requires stability so that the cervical vertebrae stay in place and do not wobble in different directions. It is important to exercise the neck muscles with care. Choose the load based on your level of fitness. If you see an athlete in the gym, standing on the neck head down or swinging it with a disk from a barbell, cool down the training ardor. We recommend starting with the simplest movements.

Herniated discs are a common problem and require serious attention. If you have a history of neck problems, you should consult your doctor before training. This way you will save yourself from serious injuries.

The main rules when training the neck muscles

Do a large number of repetitions – from 15 to 25.

Refuse circular movements, otherwise you are guaranteed to get injured. It is necessary to perform all exercises slowly. No sudden jerks.

If you decide to pump the neck, move along one vector: forward-backward and left-right.

Before training, be sure to do a light warm-up. It makes sense to warm up the target muscles by rubbing your hands or tilting your head to the sides in short amplitude.

Remember that the neck has very small muscles. The load should be increased in stages.

If your neck is strong enough and you need additional weight, use a small weight – from 500 g to 1 kg.

The trapezius will help to enlarge and strengthen your neck

The trapezius is the largest muscle group in the upper back and back of the neck, providing mobility for the shoulder joint and shoulder blades. Weak and stretched, it visually makes the neck look narrow and can be one of the causes of pain.

Often the trapezius is weakened due to a sedentary lifestyle. We spend a lot of time with our head down, the muscles are always in a stretched position and gradually weaken. A strong trapezius evenly distributes the load on the muscles of the shoulders and neck. This helps keep your posture straight and healthy.

Top 4 exercises for neck muscles

Today we’ll deal with the most effective and safe options. They will not only strengthen the neck, but also make it stronger and larger in volume. You will feel the effect after two months of regular training.

Bending lying on your back

Technique

• Lie with your back on the bench. Bend both legs at the knees and rest your heels firmly on the support or leave them straight on the bench.
• Move your torso so that your head hangs completely in the air and your neck is not in contact with the bench.
• As you exhale, gently raise your head so that your chin touches your sternum. Hold this position for one second.
• As you inhale, lower your head back to the starting position.
• It is important that the neck is parallel to the floor, so keep it throughout the movement.

Perform one approach for 15-25 times. Rest between exercises – one to two minutes. You can use additional weights to increase efficiency.

Extensions lying on the stomach

Technique

• Lie on your stomach on the bench. Bend both legs at the knees or leave them straight on the bench.
• Move your torso so that your head hangs completely in the air and your neck is not in contact with the support.
• Lower your head down so that your chin touches your sternum.
• As you exhale, gently extend your neck so that your chin is parallel to the floor and the back of your head is facing backwards. Hold this position for one second.
• As you inhale, bend your neck back to the starting position.

Perform one approach for 15-25 times. Rest between exercises – one to two minutes. You can use additional weights to increase efficiency.

Bending lying on your side

Technique

• Lie on your left side on a bench. Bend both legs at the knees or leave them straight on the bench.
• Move your torso so that your head hangs completely in the air and your neck is not in contact with the support.
• Lower your head down so that your left ear touches your left shoulder.
• As you exhale, gently bend your neck so that your right ear tends to the right shoulder. Hold this position for one second.
• As you inhale, straighten your neck back to the starting position.

Perform one approach for 15-25 times. Rest between exercises – one to two minutes. You can use additional weights to increase efficiency.

Shrugs with dumbbells

Technique

• Stand up straight and take a pair of heavy dumbbells. Fists are parallel to each other. Lower your shoulder blades down and lock them in this position. Chest forward.
• As you exhale, slowly raise your shoulders to your ears and back as high as possible. Arms are straight, do not bend them at the elbows. Hold in this position for one second.
• As you inhale, smoothly lower your arms with dumbbells to the starting position.

Perform one approach for 15-25 times. Rest between exercises – one or two minutes.

We recommend paying a lot of attention to the neck, as it is one of the most vulnerable parts of the body. Start training with your own body weight and only then use additional weights.