Neck training

Two exercises are enough to get started

To start, keep only two movements: one for the front of the neck and one for the back. A fairly firm bed allows you to do them without equipment, using the weight of your head as resistance. The objective is to learn these movements and repeat them regularly, without multiplying variations.

On the back: the “neck abs”

Lie on your back with your shoulders resting on the bed and your head initially supported by the mattress. Tuck your chin in slightly, then lift your head up, bringing your chin closer to your chest, like a small crunch done only with your neck. Keep your shoulders still and slowly lower yourself back to the mattress. The movement remains short: there is no need to raise the entire torso or let the head fall back out of the bed.

On your stomach: raise your head

Lie on your stomach, torso supported by the bed, with your head just beyond the edge. From a slightly downward-leaning position, slowly raise your head until it is in line with your back, then lower yourself a small amount. You thus work the back of the neck; do not try to look at the ceiling or arch your torso to complete the repetition.

A short and regular routine

Start with two non-consecutive sessions per week, with a series of five to ten slow repetitions of each exercise, depending on your level. Rest between the two movements and complete the set while you still control the rise and fall. This is a practical starting point to adapt, not a proven optimal dosage for everyone.

When the set becomes easy, add a few reps, then possibly a second set. Keep the same two exercises and note your progress rather than constantly changing programs. Place these few minutes at a fixed time, for example after your weight training session. The weight of the head is enough to start: adding a load to the forehead is not necessary at this stage.

Track the result

Occasionally measure the neck circumference at the same location and take front and profile photos under the same conditions. Compare over several weeks, taking into account weight changes. Also look at the balance with the shoulders: when the neck seems sufficiently developed, you can move on to maintenance work rather than systematically continuing to gain volume.

If you have a known neck injury or problem, have the work adjusted before loading. Sharp pain, dizziness or tingling during exercise warrants stopping and having the situation checked. For a person without any particular problem, the practical priority remains progressive resistance and controlled execution.