Today we are going to talk about 4 Ways to Build a Stronger Neck because you asked. A few weeks ago I put out the Reader’s Poll and Paul asked me this:
“I want to know how to thicken my neck. I used to do the 4-way neck machine but the gym got rid of it. I've tried other ways but that machine seemed to work best for me. Thanks!”
I have some great alternatives to the 4 Way Neck machine for you today.
Let’s go in no particular order.
Here is my list of 4 Ways to Build a Stronger Neck.
First, use a good ole neck harness.
A neck harness mimics the 4 Way Neck machine movements pretty well for forward and backward movement of the head, but not so much on the sideways motions.
But, if you do it standing and attach bands instead of weights you get a sick neck pump going side to side. Attach a band to the harness and turn your head left to right. You’ll need to hold the harness a little to keep it in place.
Next on the list of 4 Ways to Build a Stronger Neck is Farmers Walks.
Now you might not think they work for building the neck, but you are mistaken. Farmers Walks build a strong everything, neck included. They also build huge traps-which cover the back of your neck. And, if you go long enough or heavy enough, you’ll feel the Sternocleidomastoid lighting up.
Farmers Walks are an excellent addition to any program, especially one for a Stronger Neck.
Shrugs-one of the best ways to Build a Stronger Neck.
But Murph, shrugs are for traps.
I know but as I said above, your traps go over the back of your neck and as the great Chief Seattle said, All things are connected. So do your shrugs.
What kind of shrugs?
All of ‘em.
Barbell, dumbbell, Trap Bar, banded, whatever.
I really like Snatch Grip Shrugs because they really hit the trap and lower neck.
When doing shrugs, don’t load them up super heavy all the time. You’ll get great results adding in shrugs with a times hold a the top of each rep. Start with a tow one thousand count and work up to five one thousands. It’s harder than it sounds.
Last up on my list of 4 Ways to Build a Stronger Neck is Neck Bridges.
These are an old standby from Wrestling and Football coaches.
Do you know why?
Because they work and you don’t need any equipment.
When doing bridges, do reps and holds for time.
Front Bridges
Back Bridges
Side Bridges
I hope I answered our reader’s question well today.
Add in my 4 Ways to Build a Stronger Neck and strut around like a peacock.
Did you miss last week’s log?
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Vincere vel mori
C.J. Murphy
October 6, 2022
