Essentially the most ignored muscle trained within the human body is the neck.
Heck, is the neck even a muscle? Yes. Yes, it’s. And because it’s a muscle, we all know we will train it.
Despite the fact that it’s often ignored, a powerful and muscular neck is one of the defining features, giving a lifter that jacked look that immediately portrays they’re serious about their gym time. At the identical time, a stronger neck will help prevent injury, and direct neck training may even decrease persistent pain.
This text will cover what you want to find out about training your neck, including its advantages and one of the best exercises you’ll be able to do.
Table of Contents:
- What Are The Muscles In Your Neck?
- 5 Advantages Of Neck Exercises
- 5 Best Neck Exercises For Mass
- FAQs
What Are The Muscles In Your Neck?
Above, we noted that the neck is indeed a muscle. Technically, that is not entirely correct, because the neck is solely the realm of the body that connects the pinnacle to the body. That is like saying the arm is a muscle.
Nevertheless, the neck does contain muscles, including a ton of small, little muscles that provide stability and mobility for things like swallowing and respiration. Most significantly, there are 4 large muscles that you want to concentrate on when training.
1) Trapezius:
The trapezius muscle, also known simply because the traps, is a big muscle shaped like an elongated trapezoid (4-sided shape). The upper part goes up the neck, the perimeters run down the highest of the shoulder, and the underside lands about halfway down the back. It is so large that it’s broken up into three parts:
Many individuals are only concerned with the upper traps as that is the part that supports the neck. It also raises behind the neck to offer that “jacked” look. While these may look good within the mirror, all of the traps, even the lower ones, play a job in neck support and proper movement. Because of this performing trapezius exercises is crucial to your training!
2) Levator scapulae:
The levator scapulae originates on the cervical spine at C1-C4 and inserts on the medial border of the scapula.
It’s an extended thin muscle running down the neck’s side, making it one in every of your posterior neck muscles. The levator scapulae’s primary role is the elevation and retraction of the shoulder blades and increasing and flexing of the neck laterally.
Not only is it essential to coach this muscle, nevertheless it’s also essential to stretch it! For some great exercises, take a look at our article on 5 Levator Scapulae Stretches.
3) Sternocleidomastoid:
The sternocleidomastoid is a big two-headed muscle that runs down each side of the neck. The 2 heads originate from different sections, which suggests they’ve barely different roles. One head originates from the medial third of the clavicle at your upper chest while the opposite originates from the temporal bone.
Its primary jobs are the lateral flexion of the neck and neck rotation. As well as, each heads can flex to cause neck flexion.
4) Scalene:
The scalene muscles are a set of three, paired, lateral neck muscles. These three pairs sit on the lateral neck’s anterior, middle, and posterior.
They originate from the C3-C6 vertebrae and insert onto the primary rib’s scalene tubercle and superior border. The scalene muscles function as accessory muscles for respiration while also playing a job in all neck movements.
5 Best Advantages Of Neck Exercises
Training the neck is critical to any training program, as it isn’t only for looks. Listed here are a couple of of the various advantages we love.
1) Look Yoked:
After the pejorative “chicken legs,” the term “pencil neck” is one of the common jabs delivered to a person’s physique. A small neck on a person can dramatically affect their physique and general presence.
Not only can it look off in comparison with the remaining of your bodybuilding, it might make you look less intimidating. Including specific neck training in your program is all you want to get that “yoked” look.
2) Prevent Concussions And Neck & Spinal Injuries:
This must be somewhat obvious, but a stronger, thicker neck can withstand more stress. Your neck accommodates the important thing muscles supporting your head and neck, ultimately protecting it from injury.
To forestall these injuries, you will need to exhibit high isometric strength, allowing you to mitigate strong movements from high-force impacts. In case your head cannot counteract these movements, it’s going to snap back, increasing the possibility of spinal injury or concussions.
3) Reduce Neck Pain:
Above, we saw how a solid, muscular neck can prevent injury. But what in case you have already got pain? You must still strengthen your muscles to seek out relief.
Performing either endurance or strength training effectively increases the Na +-K +-pump concentration. This causes a rise within the variety of capillaries within the trapezius muscles, thus reducing pain.
There are a couple of more mechanisms by which neck training counteracts pain, but researchers still aren’t sure which is the principal factor. Regardless, it doesn’t matter how it really works; all we all know is that it really works.
Short-term training can provide faster results, but these are transitory and can disappear after training. Due to this fact, to make sure long-lasting changes, engage in regular strength training. Prolonged strength training will increase strength, range of motion and improve mobility, ultimately reducing pain.
4) Reduce Headaches:
A study from 2010 ran a year-long study on the effect of various training methods on neck pain1. These three were:
- Strength
- Endurance
- Stretching
After a 12 months, they found that each one three methods for training the neck muscles positively affected neck pain. Strength training had probably the most significant effect while stretching was last.
5) Improve Respiration:
As mentioned above, your neck muscles, specifically the scalene muscle, are lively in respiration. This muscle constricts and expands to help in respiration.
Weak neck muscles hinder your ability to breathe efficiently, which is particularly essential during high-intensity exercise.
5 Best Exercises For A Thicker Neck
I’m now going to go over my favorite exercises to construct a thicker neck. I first need to note that there are a variety of great exercises that may construct a thicker neck. Your traps are a part of your neck muscles, so any pulling motion will train them.
For instance, deadlifts construct thicker necks, but they will not be on this list as you must already be doing them. As an alternative, this list will include exercises more specific to the multiple muscles that support and manipulate your neck.
1) Snatch Grip Overhead Shrug:
https://www.youtube.com/watch?v=/FV5cjeZDgIc
We said we would include the shrug, but this version is barely different from what you could have been expecting.
When most individuals perform shrugs, it’s done so with the load beneath the traps in order that the muscles are pulling the load up. There’s nothing incorrect with this – in truth, you will perform a variation like this below. Nevertheless, despite being rare, an overhead shrug is among the best neck exercises you’ll be able to do.
As for the rep scheme to follow, like other shrugs, you might be higher off using a heavier load because the movement pattern is so small. Hold the load at the highest with an isometric hold for best results. Goal 3-5 sets of 4-6 reps each, with a 5-second isometric hold at the highest.
Tips on how to do the Snatch Grip Overhead Shrug:
- Start with the bar racked at a setting for shoulder press.
- Grab the barbell together with your grip just outside your shoulders and an overhand grip
- Unrack the bar and perform a shoulder press. Push the bar overhead and lock your arms.
- Perform a shrugging motion by driving your shoulders as much as your ears.
- Hold on this position for five seconds after which slowly lower your shoulders but keep your arms locked out over your head.
2) Front Barbell Shrug:
https://www.youtube.com/watch?v=/Vt7VMhnNFTc
Now onto the shrug exercise you are probably occupied with. Should you have not done it within the gym, you’ve got likely seen people load up a heavy barbell and get to work.
When planning rep schemes, just like the shrug above, you must use a heavier load with low reps and an isometric hold at the highest. Aim for 3-5 sets of 4-6 reps each, with a 5-second isometric hold at the highest.
Tips on how to do the Front Barbell Shrug:
- Start with the bar racked at a setting for shoulder press.
- Grab the barbell together with your grip just outside your shoulders and an overhand grip
- Unrack the bar and let the bar hang freely. This can pull your shoulders forward and protract your shoulder blades. Keep your chin tucked.
- Retract your shoulder blades, perform a shrugging motion, and pull your shoulders as much as your ears. Hold for five seconds.
- Slowly lower shoulders.
3) Neck Bridge:
https://www.youtube.com/watch?v=/koLDgMf8YIw
If you have got ever watched Olympic wrestlers, one thing you will notice is that all of them have thick necks. The explanation is that they train neck bridges principally on daily basis, because it’s a move they’ll use to avoid being pinned.
What’s awesome concerning the neck bridge is you can do it anywhere because you only need your body weight. It also enables you to train the neck muscles in a forward, back, and lateral direction, meaning you’ll be able to hit every neck muscle. Neck flexion, extension, lateral… you get all of it.
The neck bridge is a body weight exercise, so giving an actual rep scheme is difficult. As an alternative, use RPE (rate of perceived exertion) and perform reps until you hit a 7-8 (70-80% max intensity). If you have got the strength, rotate through each direction in the identical session. If not, rotate in several directions throughout the week.
Note: That is more of a complicated movement and might not be suitable for beginners.
Tips on how to do the Neck Bridge:
- Lay down together with your back on the bottom. Bend your knees and lay your hands on the bottom. Push yourself right into a bridge so your weight is supported in your feet and head.
- If you perform the bridge, you must go as much as the crown of your head (very top). That is where you start. Should you feel that is difficult enough, you’ll be able to stay there and hold.
- Should you feel strong, start to govern your head to emphasize your muscles. You’ll be able to either keep off to your knees, come all the way down to each ear, go forward and permit it to go down on the back of your head, or perform circular motions.
4) Upright Row:
https://www.youtube.com/watch?v=/dWpHf1qOzOw
The upright row is one other excellent exercise for growing your traps. In truth, it is among the best neck exercises after the shrug when it comes to muscle activation, nevertheless it requires a smaller load.
The rope high pull is an amazing exercise for muscle hypertrophy and muscular endurance. Due to this fact, I like to recommend following a rep scheme of two sets of 8-15 reps each.
Searching for more great options? Take a look at these 9 Best Upright Row Alternatives.
Tips on how to do the Upright Row:
- Perform the upright row with a cable machine and twine attachment. This permits more mobility within the shoulders to stop impingement.
- Set the pulley in the bottom setting and connect the rope.
- Grab the rope so your thumbs are down, and your pinky is on the tip.
- Keeping your hands towards the middle of your body, drive your elbows upward.
- As you drive your elbows up, you must be certain that your elbows are above your hands your complete movement. Do that by specializing in only driving your elbows up fairly than lifting the load.
5) Snatch Grip High Pull:
https://www.youtube.com/watch?v=/9WRp0a5hcb0
Should you have a look at Olympic weightlifters, all of them have greater neck muscles than most because of the huge stress placed on them throughout the pull. Specifically, the neck muscles are worked throughout the second pull while you perform a robust shrugging movement (we’ll go over specific directions below).
The nice thing is that you simply needn’t perform Olympic lifts to construct greater neck muscles. As an alternative, you’ll be able to perform the snatch grip high pull. This movement starts by grabbing a bar off the ground with a large snatch grip. You then perform the primary pull with triple extension and an explosive shrug to drag the burden up.
When determining the rep scheme in your neck workout, have in mind the snatch grip high pull is a power-strength movement. Further, you want to use solid form, or you’ll be able to put yourself liable to injury. As such, I suggest using heavier loads with low reps and high sets. This translates to 3-5 sets of 2-5 reps each.
Should you enjoy these, check out some more Olympic weightlifting movements, featured in SET FOR SET’s Beginner Olympic Weightlifting Program.
Tips on how to do the Snatch Grip High Pull:
- Stand behind a barbell and grab it with a snatch grip, about 1.5x your regular grip.
- Sit back in order that your shoulders stay over the barbell. Keep your back straight and permit tension to construct in your posterior leg muscles. The starting position principally looks like a deadlift’s set-up but with a snatch grip.
- Look straight ahead. Begin the movement by pushing your legs down into the bottom to propel your body up.
- Steadily construct the speed of the bar because it moves up your body. Once it reaches your knee, use maximal force.
- Keep driving until your body is nearly erect. Here you perform triple extension, a robust movement involving three actions. At the identical time, explosively extend your hips with a “pop,” performing dorsiflexion of the ankle (as in case you are jumping); perform a robust shrug.
- Allow the bar to travel up your body while also doing a high pull. Bring your elbows up so that they are higher than your hands. Pull until your arms are raised above your shoulders barely.
- Allow the bar to return back down with a controlled drop.
FAQs
Now let’s take a look at some specific questions lifters have about training their neck.
Is the neck hard to grow?
Growing a thick neck is not necessarily hard. You do not even need designated neck workouts. You simply must make including neck exercises a priority. Further, you will need to be consistent.
How long does it take to get a thick neck?
The length of time it takes to grow a thick neck can depend upon several aspects.
Is neck thickness genetic?
Partially. Like all and sundry part, genetics and your body type do play a job in how big your neck is of course.
Are you able to overdo neck exercises?
Yes. Using an excessive amount of volume or too heavy of loads can injure the muscles within the neck. As well as, using poor form may injure the muscle.
Neck Exercises For Mass: Overview
Putting muscle mass in your traps and other neck muscles is not that difficult. All you want to do is raise with purpose and include a neck exercise or two.
These major neck muscles will grow identical to your other muscles in case you follow the essential principles of hypertrophy. Perform progressive overload, eat a surplus of calories, and use the exercises in this text.
Try this, and you’ll be able to make certain nobody will call you “pencil neck.”
Searching for more great neck-related content? Take a look at our article on How To Get Rid Of Neck Fat & our piece on How To Release Neck & Shoulder Tension.
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