Neck exercises

Having a strong, developed neck reduces the risk of having everyday neck pain. Moreover, it also reduces risk of neck injury in sports or lifting.

There are few main lifting exercises, which will help you to build a strong neck.

First of all, its old school shrugs.

They can be done with a barbell, dumbbells or a standing calf press.

Doing shrugs with barbells, stand holding barbell with overhand or mixed grip. Elevate shoulders as high as possible and lower them. Make 3 sets of 5-10 reps. Pause at the top of the movement to get better results.

To perform shrugs with dumbbells, stand holding dumbbells with both hands, elevate shoulders as high as possible and lower them. Make 3 sets of 5-10 reps. Focus on pulling the weight up with your traps, not your biceps.

Dumbbell raise is also one of the basic workouts to develop your chest. Stand and grasp dumbbells with arms to side, palms facing sides of thighs. Pull dumbbells up to sides of ribs with elbows out to sides and lower. Make 3 sets of 5-10 reps.

A calf-press machine is very simple to use.

  1. Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
  2. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
  3. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
  4. Return slowly to the starting position as you breathe in while lowering your heels.
  5. Repeat for the recommended amount of repetitions.

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