If huge biceps and pectoral muscles are external beauty, then a strong neck is a must! Here are some great exercises and workouts for building a strong neck.
If you wake up in the morning and feel stiffness in your neck, know that this is the first wake-up call. It’s time to learn how to swing your neck to get rid of discomfort!

Have you ever wondered why it hurts not only in the neck, but also in the trapezius and deltoid (shoulders) muscles? The answer is simple: they all belong to the neck area. Since these muscle groups support the head, they need to be developed and exercised regularly. In this article you will find strength training, consisting of the most effective exercises that allow you to forget about the skinny neck of a teenager and pump up the powerful neck of a real athlete!
Who needs to pump neck muscles
In order to reduce the risk of pain and injury, training these muscles will be beneficial for everyone. Most of us today have a sedentary job at the computer, in this case pumping the neck muscles helps prevent cervical osteochondrosis. A strong neck reduces the pressure you can put on it and prevents soreness if you have been in an uncomfortable position for a long time.

In addition, during a stressful situation, the muscles of the trapezium and neck are in tension, and strong muscles reduce it. To reduce stress, stretch more.

Athletes of all sports (and especially martial arts) believe that pumped up neck muscles are extremely useful. Not only do they protect against collisions in contact sports, but they can also prevent concussions from impacts. In MMA, Brazilian Jiu-Jitsu and other combat sports, submissions and neck grabs are common, so pumping up a powerful neck is important not only for beauty, but also to prevent collateral injuries. Wrestling bridges in the stalls, when you need to keep not only your own weight, but also the weight of your opponent on your neck, are unthinkable without strong muscles.

In bodybuilding, a strong neck provides stability during compound exercises with heavy weights, such as squats and overhead rows. And in everyday life, it is important for us to be able to look under our feet, up, to the side, and even just look around! And, finally, you must agree that the pumped up muscles of the neck attract attention, because a strong neck is a sign cool guy!

Anatomical features of the neck muscles
The basis of the neck is made up of seven vertebrae interconnected, mobility is provided to us by their special structure and the presence of muscles. All neck muscles are divided into three groups: superficial, median and deep.

The median muscles are responsible for the jaw and larynx. The deep muscles of the neck are divided into lateral and prevertebral groups, which perform the function of tilting forward and to the side. You use them, for example, during a warm-up before training to pump up, say, your shoulders, when you tilt your head back and forth and left and right.

Lateral muscles provide extension of the neck and form its width, forming a muscle bundle directly above the collarbone. Bodybuilders tend to train this particular neck muscle, as it provides full development of the back and a beautiful, symmetrical front view. And the study of all the muscles of the neck contributes to the development of more visible trapezius muscles and provides additional support for the spine.

Unfortunately, many training programs do not include neck exercises. Ideally, for best results, the neck muscles should be a separate workout, or done after targeted work on the abs or forearms on days when you do not train the main body parts.

How to build neck muscles
Remember: technique and safety are very important in exercises for the neck, injury to these muscles can lead to chronic pain. Work carefully and – importantly – not to the limit.

If your neck muscles are not flexible enough and the range of motion is not large, in no case increase the movement and do not work with resistance. In this case, you should seek professional advice from a doctor.

Warm up exercises for neck muscles

Strength training for the neck muscles should always begin with adequate stretching. This will prepare the muscles for further loads, increase their strength, and allow better control of the range of motion. During each exercise, hold for a minimum of 8 seconds in each position and at the stretch point. Repeat the stretch at least two times before swinging your neck.

neck flexion
Stand up straight or sit with a straight back. Hold the top of your head with your palms and gently press, tilting your head down towards the floor. With a normal range of motion, the chin should touch the chest, while the jaws are closed.

Lateral tilt of the neck
Stand up straight or sit with a straight back. Grasp your head on the opposite side with your palm and gently press, tilting your head to your shoulder. Help yourself by trying to touch your shoulder with your ear. But keep your shoulders down and do not lift them.

Now that you’ve warmed up, you can start exercising to strengthen and pump up a powerful neck. This workout is strength and weight training, so choose your weight responsibly so you can control your movement throughout.

Strength exercises for pumping the neck
Do trapeze exercises on upper back days, and delt exercises on chest or shoulder days.

Of course, the “pure” neck exercises are the weighted head raises on your back or stomach, which you can do on any rest day, or while working on other body parts. These exercises are simple, but they really can build neck muscles. Get to know them better!

Head lift with weight lying
Lie on your stomach on a straight bench. The head, neck and upper chest should be in weight. Holding the disk with your hands at the back of your head, slowly bend your head down as you inhale. As you exhale, slowly raise your head in a semicircular path.

Head lift with weight lying на спине
This exercise should be performed similarly to the previous one, with the only difference being that you are lying on the bench with your back. The head, neck and upper chest are also in weight. Holding the disc with your hands at the back of your head, while inhaling, slowly bend your head down, while exhaling, slowly lift it along a semicircular path.

Remember that during a workout to pump up the muscles of the neck, you can not work with the maximum weight or start training too hard, as there is a high risk of injuring the neck.
Do these neck exercises once every one or two weeks. If you train irregularly, then they can be included in one of the workouts. They do not require special equipment, so you can easily perform them even at home, using, for example, a plastic water bottle or a large technical dictionary as weights.

In the conditions of the gym, we recommend that you try this neck strength training. If you do not adhere to any strict volume of work, then it is better to do isolation exercises in a high rep range, for example, about 3 sets of 12 reps. As you progress, you can add another approach.
But in order to achieve the desired result and pump up a powerful neck, you should not limit yourself to training only. Think about what you are eating. Your diet must be correct and healthy so that the body receives enough nutrients and building material for muscle growth. If you are engaged in intense training and actively building muscle mass, then sports supplements will help replenish the nutrients your body needs more quickly.