Adam Knowlden
12-27-2003, 05:37 PM
Many wonder the reason behind training neck. Well the primary reason for body builders would be asthetically proportioned.
Often times the traps can be quit dense and thick, while the neglected neck can be out of proportion. Direct neck work can help rememdy this problem.
http://www.fun-and-fitness.com/mus-zone/images/upback.gif
Along with the fact that you neck is always exposed. A thick neck is a sign of strength, and since this muscle group is constantly being shown to the world, what better way to say "body builder" than a bull sized neck?
Also direct strength training to the neck can aid in preventing strain and injuries that come about from muscular imbalances in the upper back.
It is true that shrugs brought to their peak range of motion will help work the neck. It is also true that exercises like rows, chins, and deads will build the forearms. But for freaky forearms direct work is needed. This same mentality applies to the neck region.
http://www.muskelpiraten.com/bilder/ovningar/Shrugs.jpg
We have already discussed neck curls. Now I want to give some simple variations of the theme to keep the neck from getting stagnant with the same exercises.
1. Side to side neck curls- This will thicken up the front and sides of the neck, known as the sternocleidomastoid muscles.
To do this variation lie your head over the edge of flat bench(or slightly inclined flat bench if the regular version makes you dizzy)and curl your neck side to side.
2. Standing bent over neck extension-
http://www.fit-senior.com/acatalog/8698.jpg
Not the best pic, but this movement will mimick this motion.
Place a dumbbell or cambered bar on the back of your head and extend backwards. A towel wrapped around the bar can help prevent discomfort.
3. Dumbbell Shrugs supersetted with Neck curl.
A excellent pump!
Often times the traps can be quit dense and thick, while the neglected neck can be out of proportion. Direct neck work can help rememdy this problem.
http://www.fun-and-fitness.com/mus-zone/images/upback.gif
Along with the fact that you neck is always exposed. A thick neck is a sign of strength, and since this muscle group is constantly being shown to the world, what better way to say "body builder" than a bull sized neck?
Also direct strength training to the neck can aid in preventing strain and injuries that come about from muscular imbalances in the upper back.
It is true that shrugs brought to their peak range of motion will help work the neck. It is also true that exercises like rows, chins, and deads will build the forearms. But for freaky forearms direct work is needed. This same mentality applies to the neck region.
http://www.muskelpiraten.com/bilder/ovningar/Shrugs.jpg
We have already discussed neck curls. Now I want to give some simple variations of the theme to keep the neck from getting stagnant with the same exercises.
1. Side to side neck curls- This will thicken up the front and sides of the neck, known as the sternocleidomastoid muscles.
To do this variation lie your head over the edge of flat bench(or slightly inclined flat bench if the regular version makes you dizzy)and curl your neck side to side.
2. Standing bent over neck extension-
http://www.fit-senior.com/acatalog/8698.jpg
Not the best pic, but this movement will mimick this motion.
Place a dumbbell or cambered bar on the back of your head and extend backwards. A towel wrapped around the bar can help prevent discomfort.
3. Dumbbell Shrugs supersetted with Neck curl.
A excellent pump!