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       Fitness Tips For 1/26/2005  

Neck Workout

Your neck is a very important area to exercise. Your neck muscles 
should be strong to prevent injury as any injury to this part 
of your body can lead to all kinds of problems.  The size of 
the neck and surrounding muscles is also important in the sport 
of bodybuilding, in fact for most bodybuilders the neck is their
most under emphasized body part.

Neck Training 

Exercises For Neck Muscles

Most neck training exercises can be performed using manual 
resistance (added pressure from yourself or your training
partner) or with reasonably light weights.

How To Build Neck Muscle With Home Workout 

Manual Resistance Exercises

Warning: Manual resistance can still cause injuries if done 
haphazardly. Manual resistance should be used on all four
sides of the neck, this will help develop all of the 
neck muscles.

Place hands, or have ptraining partner place hands, against
the front, sides and back of the neck and apply pressure.

Resist this pressure with the neck. This exercise can also 
be done with a towel for added pressure (pulling as opposed 
to pushing). Maintain the resistance for at least 15 seconds 
and increase this time each session.

Neck Training Program With Weights

1. Weighted head tilting.

Lie on a bench with your head off the edge. Place a weight 
plate on the top of the head over a soft towel for padding. 
Holding the weight plate in place with your hands, bend at 
your neck forward and back, using your neck to perform the 
exercise. Your hands are only iuused to hold the weight 
on your head securely. Do all four sides for 2-3 sets 10-12 

2. Barbell or Dumbbell Shrugs.

Hold a babell or a pair of dumbbells palms inward at arms' 
length at the sides, lower your arms as far as possible, 
then shrug the shoulders up as far up as possible. 
Complete 2 to 3 sets of 8-12 reps.

3. Upright Rowing.

Grasp a barbell with a fairly close grip, raise the bar to 
chin height. Keep your elbows above bar level at all times. 
Do 2-3 sets of 8-12 reps. 

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