If you aren't looking for mass but want to fix "tech neck" or stiffness:
: High repetitions are usually recommended for the neck, such as 4 sets of 25 reps .
: Place a light weight plate on your forehead (padded with a towel). Lower your head slowly, then curl it upward until your chin nearly touches your chest. amazing neck_1.mp4
: Use a controlled tempo. Avoid jerking or using momentum, which can strain ligaments.
A thicker neck is often sought for improved aesthetics, posture, and injury prevention in sports like wrestling or football. If you aren't looking for mass but want
: Beginners should start with just the weight of their head or a very light plate (e.g., 5 lbs).
: Pull your head straight back (like making a double chin) to strengthen deep neck flexors. : Use a controlled tempo
The neck is delicate; improper form can lead to severe issues like herniated discs or vertebral fractures.