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When you look at a bodybuilder who has been working out for some time and someone who has not, there are some noticeable differences. The bodybuilder who has been gaining mass, but not a lot of mass will have a much more developed neck than someone who has not. When you have strong neck muscles, you will be preventing some of the injuries that can occur from a weak neck. This will help when you are doing some of the exercises in your workout routine.

The most common exercise to develop your neck muscles is the shrug. There are a few variations to the shrug, but it is as it suggests. You shrug your shoulders.

You can do the shrug using dumbells, or a barbell. And surprisingly you can often lift a fair bit of weight doing this exercise too. It’s only got a short range of motion so you don’t have to really do all that much work. It’s easy to do the shrug, just grab the weight, hold near your waist and shrug your shoulders like you don’t give a damn. Lift them, up, then down slowly. The control of this exercise is important.

The amount of strength that you can develop is quite high with this exercise. The ideal amount of repetitions is between five and seven. Make sure that you are well warmed before you do your shrugs. Do some workouts using a lesser amount of weight to determine where your repetition range should be. You don’t want to have an injury in the neck, it can affect your entire workout.

There are other exercises that you can perform for your neck that work quite well. You should keep to the simpler exercises when you are just starting working on your neck muscles.

It’s called the Weighted Neck Flexion and it goes like this:

1. Take your weight plate and wrap it up in a towel.

2. Lay on a bench with your head sticking out over the end (this is the professional description! haha)

3. place the plate on your forehead and support your hands to support the weight

4. Lift your body as though you are doing a situp and touch your chin to the chest.

5. lower your body slowly till you are fully extended again

6. Keep going until you are finished.

You can do this exercise in reverse from your stomach.

Other exercises include the neck extension and flexion. Simply place your hands on the appropriate side of the head and apply resistance while pussing in the other direction. You should feel a decent neck workout by simply using your own body to do the work like this. It’s a great way to start. Stay away from other exercises like the Neck Bridge unless you’ve been working out extensively for a good while and have need for this level of neck strength. This exercise would usually only be usefull if you’re into wrestling, boxing, martial arts etc. Make sure you get proper guidance if you’re attempting the Neck Bridge.

The neck is a small part of your upper body workout and should be strengthened along with your chest, back and shoulders. Make sure that you are working on the muscles in your neck to gain the strength that will benefit you in other parts of your workout routine.

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