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Neck training

A.4Updated on

Summary

Effectiveness

3/3

Specific training can increase the strength and size of the neck muscles. The visible change depends on the starting point and the desired proportions.

Accessibility

1/3

Little equipment needed, but real training to maintain: effort, technique, progression and recovery over several months.

The neck contributes to the proportions between the head, jaw and shoulders. Building muscle can add thickness and enhance the athletic appearance of the upper body, especially when it appears thin compared to the rest of the physique. The desired result is a neck that seems proportionate to you, without an ideal circumference valid for everyone.

Cervical muscles respond to resistance training: studies show gains in strength and muscle size. Specific work is therefore a concrete option to develop this region. Start with two simple exercises for the front and back of the neck, then progress steadily. The changes are built over several weeks and months, as with the rest of bodybuilding.

Sources

  1. Specificity of resistance training responses in neck muscle size and strength (new tab)
  2. Effects of resistance training in humans on neck muscle performance, and electromyogram power spectrum changes (new tab)
  3. Cervical resistance training: effects on isometric and dynamic strength (new tab)

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