Weight Lifting Exercises For Your Neck
It is very noticeable when you see a bodybuilder who has developed the muscles in their neck. The appearance of well developed neck muscles is one of the ways that you can determine who has been working on their body for a while and who has not. You will also be doing something to prevent any injuries that could occur from your other exercises.
The shrug is the most common exercise that you can use to improve the muscles in your neck. There are variations on the shrug that you can use to help give the exercise a little more intensity, but it is a very simple exercise to perform.
You can choose to use dumbbells or a barbell when you are doing your shrugs. There can be a great amount of weight used when you are doing the shrug. You will only be required to use a short range of motion and this can be accomplished with more weight. You should hold your weight near your waist and shrug your shoulders. It is as simple as that. The control that you use is what will add to the intensity of the exercise. Make sure that you lift and lower your shoulders slowly to exercise the most amount of control.
You can develop loads of strength by working with your ideal weight rep range between about 5-7. But be careful. You should make sure you’re well warmed up before you start. Even before you attempt to find out what your best rep range is, you should do a couple of workouts using less weight. This is because the neck is a horrible place to get an injury. Just be careful if you’ve not done much neck work before. Injury in this area is the last thing you need.
There are other exercises that you can perform for your neck that work quite well. You should keep to the simpler exercises when you are just starting working on your neck muscles.
One of these exercises is called the neck flexion.
1. Wrap up your weight in a towel.
2. Lay on a bench with your head sticking out over the end (this is the professional description! haha)
3. place the plate on your forehead and support your hands to support the weight
4. lift your body in a situp style movement using your neck muscles till your chin touches your chest
5. lower your body slowly till you are fully extended again
6. Keep going until you are finished.
Do this exercise in reverse on your stomach.
Other exercises include the neck extension and flexion. Simply place your hands on the appropriate side of the head and apply resistance while pussing in the other direction. You should feel a decent neck workout by simply using your own body to do the work like this. It’s a great way to start. Stay away from other exercises like the Neck Bridge unless you’ve been working out extensively for a good while and have need for this level of neck strength. This exercise would usually only be usefull if you’re into wrestling, boxing, martial arts etc. Make sure you get proper guidance if you’re attempting the Neck Bridge.
Over all, the neck is only a small, but important part of the overall upper body routine. Workout your shoulders, chest and back regularly and chuck in a couple of sets of shrugs and you should be growing stronger and thicker neck muscles in no time.
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