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  1. #1
    Registered User sandaltan's Avatar
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    honestly how tf do you train your neck

    ive looked. not doing bridges or neck-breaking stuff.

    looking to build a stronger, thicker neck to prevent injury, reduce pain, look better etc

    iron neck?

    wat do?

    thonks
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  2. #2
    Registered User Xpiro's Avatar
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    Deadlifts for me *shrugs*
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  3. #3
    Registered User vristang's Avatar
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    Even when I played football, neck training was pretty low priority...

    If you are having neck pain, most likely that is posture, not a lack of strength?
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    Lie on a bench face up with your head hanging off, grab a 10 lb plate and hold it above your forehead as you crunch your neck to your chest. Do for 10-15 reps. Imagine it as a sit up.
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    Registered User sandaltan's Avatar
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    Originally Posted by vristang View Post
    Even when I played football, neck training was pretty low priority...

    If you are having neck pain, most likely that is posture, not a lack of strength?
    i had a real bad snowboarding injury years ago and it still gives me neck / back pain. a combo of massage, stretch, ice/heat and training might help i think. im trying to make it stronger for this reason.

    but maybe i dont need neck-specific training? maybe just deadlifts or other compound lifts should suffice?
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    Registered User bLinkMoore's Avatar
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    Look up Jeff Nippard on YouTube, he's one of the only bodybuilders I know who actually incorporates regular neck exercises in his routines
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by bLinkMoore View Post
    Look up Jeff Nippard on YouTube, he's one of the only bodybuilders I know who actually incorporates regular neck exercises in his routines
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    Registered User dazitmayn's Avatar
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    neck curls and neck extensions for direct neck training

    this isn't always the case but many exercises that train the traps will also indirectly train your neck. traps also probably help in avoiding injury to your neck

    so stuff like shrugs, power cleans, hang cleans, rack pulls, deadlifts, farmers walk will help

    posture can have something to do with it too, having a kyphotic, forward neck posture can put pressure in that area
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    OP, you say you want to prevent injury, reduce pain, and look better. Do you currently have neck pain? Have you had an actual neck injury?
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    pay the iron price SuffolkPunch's Avatar
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    I used to have shoulder/neck related pain. The solution was focused trap training - overhead shrugs did the trick in my case. I tried training neck directly and that just wasn't the issue.
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  11. #11
    Registered User vristang's Avatar
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    Originally Posted by sandaltan View Post
    i had a real bad snowboarding injury years ago and it still gives me neck / back pain. a combo of massage, stretch, ice/heat and training might help i think. im trying to make it stronger for this reason.

    but maybe i dont need neck-specific training? maybe just deadlifts or other compound lifts should suffice?
    That makes more sense... But, and this is just my opinion, if an injury is still causing pain, then you aren't done with physical therapy yet.

    If it were me, I would probably do the same thing you are... try to correct the issue without going to the dr for a referral to PT or sports medicine, etc.
    However, it is your neck. Some pretty vital things happen in that area, as I am sure you are aware after injuring your neck.
    My recommendation is to forget the internet diagnosis & treatment plan, and see what your doc says.
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  12. #12
    Registered User air2fakie's Avatar
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    Originally Posted by sandaltan View Post
    i had a real bad snowboarding injury years ago and it still gives me neck / back pain. a combo of massage, stretch, ice/heat and training might help i think. im trying to make it stronger for this reason.

    but maybe i dont need neck-specific training? maybe just deadlifts or other compound lifts should suffice?
    If your neck pain is from a snowboarding injury I don't think doing strength training for your neck will solve the issue - it actually could make the problem worse. I assume things more like stretches, ROM exercises, etc. may help, but agree w/ above advice to see a sports doc or PT.
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  13. #13
    12 pack > 6 pack PurmaBulker1984's Avatar
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    For a bigger neck just deads, cleans, ohp, rows should do.
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    Registered User DCSpartan's Avatar
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    neck bridges, like every combat athlete should be doing.

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    pheasant plucker Sweetums6000's Avatar
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    Originally Posted by SuffolkPunch View Post
    I used to have shoulder/neck related pain. The solution was focused trap training - overhead shrugs did the trick in my case. I tried training neck directly and that just wasn't the issue.
    I’ve been having some neck/shoulder pain. I tried doing overhead shrugs today for the first time after reading this post. I had no pain or discomfort, but there was a lot of cracking and popping for lack of a better description. Kind of felt like stuff scraping past other stuff. Is this normal and/or a good or bad sign?
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  16. #16
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by Sweetums6000 View Post
    I’ve been having some neck/shoulder pain. I tried doing overhead shrugs today for the first time after reading this post. I had no pain or discomfort, but there was a lot of cracking and popping for lack of a better description. Kind of felt like stuff scraping past other stuff. Is this normal and/or a good or bad sign?
    It's probably a sign that you have inhibited scapula mobility. So working on this will definitely help (and you can ignore the sound effects if there is no pain). Really focus on moving the scapulae up and down with fullest possible ROM - try to touch your ears. Of course there is protraction/retraction to practice too - you could do that during a cable row or similar.
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    pheasant plucker Sweetums6000's Avatar
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    Originally Posted by SuffolkPunch View Post
    It's probably a sign that you have inhibited scapula mobility. So working on this will definitely help (and you can ignore the sound effects if there is no pain). Really focus on moving the scapulae up and down with fullest possible ROM - try to touch your ears. Of course there is protraction/retraction to practice too - you could do that during a cable row or similar.
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  18. #18
    Registered User sandaltan's Avatar
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    Originally Posted by SuffolkPunch View Post
    It's probably a sign that you have inhibited scapula mobility. So working on this will definitely help (and you can ignore the sound effects if there is no pain). Really focus on moving the scapulae up and down with fullest possible ROM - try to touch your ears. Of course there is protraction/retraction to practice too - you could do that during a cable row or similar.
    i literally shattered my left scapula like a china plate dropped on the floor in that snowboarding injury :/

    definitely have inhibited scapula mobility
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  19. #19
    pheasant plucker Sweetums6000's Avatar
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    Originally Posted by sandaltan View Post
    i literally shattered my left scapula like a china plate dropped on the floor in that snowboarding injury :/

    definitely have inhibited scapula mobility
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